TXT PROGRAMMING 03/28/22-04/02/22 STRENGTH WEEK: #10

TXT PROGRAMMING
03/28/22-04/02/22
STRENGTH WEEK: #10
Final week of strength program. If you like you can challenge your classes to try a 1 rep max of strength on the exercise at the end of the strength section. They can log that and try to get a new weight after the next 10 week Strength cycle.
The 6 week ultimate body transformation challenge starts April 4th. There is still time to sign up. Everyone that signs up and pays for entry can be entered to win $500 So if you’d like a chance to win sign up under the $60 txt member choice.
I will also be participating in the challenge. But not to win. Haha
Have a wonderful week!
Christa B


CLICK HERE TO SIGN UP



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: 3 rounds
10 banded lat pulldown
10 tricep ext
10 Kb swing



    20-30    Vertical Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
    BEGINNER - Pullup Negitaves (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
    EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)

30-45  WOD:  1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of:
        One Arm TRX Power Pull Right
        One Arm TRX Power Pull Left
        One Arm KB Push Press Right
        One Arm KB Push Press Left
        Goblet Squats (Jump If Advanced) KX 35w//53M
THEN REST FOR TIME OF THAT ROUND

TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: 2 rounds 20/10 alt between exercises
Boot strapper
Gsw
   
20-30    Lunges - Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges
    BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
    EXPERT - One Or Two Arm Overhead Lunges

30-45  WOD:  15 Rounds For Time Of: (15 Minute Cut Off)
    15 Swings (or Kb deadlift) kx 25w//40m
    50 Jump rope (15 Double Unders)
   

WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2-3-4-3-2
Inch worm (push-up optional)
Hindu push-up
Seated dowel press

    20-30    Press Strength - Run The Rack On The Press For 5 Reps
(really focus on getting them to the next level safely)
    BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
    EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men)

30-45 WOD:   15 Minute AMRAP Of:
    Run 250m
    10 Snatches Right (mod: beg:swings. Intermediate: high pull)
    10 Snatches Left
    20 Chinees or bicycles
   
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: partner up
3 rounds each
A:static squat
B: short run


3 rounds each each
A: hollow body rock
B: 10 Jump rope

    20-30    Hanging Leg Raises - Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)
30-45 WOD:  20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
        Pullups
Burpees
        Lying Leg Raises
        TRX Jump Squats
   
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min ascending amrap start at 2 reps
Banded good morning
Grass hopper
Jump jacks
Dowel good morning (to practice motion)



    20-30    Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
    BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
    INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women)
    EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone)

    30-45  WOD  Get As Far Through The List As Possible In 15 Minutes:
        100 Rope Skips
        20 TRX Rows (get low to make it challenging)
        90 Rope Skips
        20 Swings (kx 35w/52m)
        80 Rope Skips
        10/10 Jump Lunges
        70 Rope Skips
        20 One Leg Deadlifts (10 R/10 L) (kx 25w/40m)
        60 Rope Skips
        20 TRX Jump Squats
        50 Rope Skips
        20 Bottoms Up Presses (10 R/10 L) (kx 15w/25m)
        40 Rope Skips
        20 Wall Balls (kx 14w/20m)
        30 Rope Skips
        20 Mountain Climbers (R&L)
        20 Rope Skips
        20 Burpees
        10 Rope Skips

SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 
start with
1 min dead bug


2 rounds
10 bent over dowel row
10 trx row
30 leg scissors


Finish with
1 min jump rope

    20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
    BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
    EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)

30-45 WOD:  
        CIRCUIT #1 (8 Minutes)
        Sprint 1 Lap First Then Do As Many Rounds Of The Following:
15 box jump
6/6 snatch
3 wall walks or inch worm plus pu



        ***REST 1 MINUTE***

        CIRCUIT #2 (4 Minutes)
        Sprint 1 Lap First Then Do As Many Rounds Of The Following:
        10 Jump Squats
        5 Vups

        ***REST 1 MINUTE***

        CIRCUIT #3 (1 Minutes)
        Max Amount Of Burpees