TXT PROGRAMMING 03/29/21-04/03/21 STRENGTH WEEK: #8

MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds
30 bicycle
30 dead bug
30 leg scissors
250m row or run or 50 jump Jack
 
15-30   Core 4 rounds
1 min plank
30sec plank shoulder tap
1 min hollow hold
30 sec v-up or T2B
 
30-45 WOD 15 min ascending AMRAP (add 1 rep each round)
5 PULLUP
5 Gob squat
5 Box Jump
5 T2B or v-up
5/5 Side plank hip lift 
 
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min amrap
10 scorpion
10 iron cross
10 GSW
5 inch worm push-up
5 gob squat
  
20-30   Power Lift -
Run the rack working up to a heavy dbl kb or single kb front squat do 5 sets of 5 reps at top weight. 
Zoom: 10 min amrap
12 gob squats with 1 sec pause at bottom
12 gob Glute bridge 
 
30-45 WOD: 15 min cut off pyramid reps (jump rope reps stay the same.)
3-6-9-12-15-12-9-6-3
Dbl kb thruster (kx 25w/40m)



50 Jump rope or (25 dbl under)(zoom jump Jack)
(if you jump rope outside make sure you're on a mat.)

 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 6-12-18
Plank shoulder tap
Serratus push-up 
Band pull apart in front of body
Sit out
20-30   Vertical Pull 10 min EMOM
Odd min: Pullup (zoom north south plank 10/10)
Even min: chin over bar or bar hang or plank
 
30-45 WOD: 7 Rounds 
5/5 Snatch (kx 35w/53m)
10 ball slam (zoom gob squat bicep curl)
5 T2B or Vup
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min amrap
5/5 side lunge
5/5 x walk
20 butt kicker
30 jump Jack
30 mtn climber
 
20-30    Lunge 10 min amrap run the rack 
Working up to a moderately heavy 5 Turkish get up each side. Take your time on form perfecting every position. 
5/5TGU at top weight
 
Zoom option 2-4-6-4-2 TGU (1R/1L then 2R/2L then 3R/3L)
30-45  WOD: 6 rounds
3 Clean + S.L.D.L + Reverse Lunge R (kx 35w/53m)
3 Clean + S.L.D.L + Reverse Lunge L
3 Box Over (zoom 3/3 step up) 
3 wall walk or inch worm 
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
Pike toe touch 
Boot strapper
Hindu push up
Leg scissors 
 
20-30    Vertical Press 
RUN THE RACK 5/5 reps shoulder press
5 sets of 5 reps at top weight
 
Zoom option: 3 Rounds
10/10 narrow shoulder press
10/10 wide shoulder press
 
30-45 WOD 
BUY IN: seated shoulder press 30/30 single or double kb
 
3 ROUNDS
10 KB DEADLIFT (kx 70w/109m)
10 Burpee lateral hop
10 Sit up + gob shoulder press (kx 25w/40m)
 
BUY OUT: 500m Run
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds
10 Beast Bird dog
10 dead bug
10 pike + alt forward Lunge 
 
20-30 Core: 2 rounds 1 min on each no rest
Bicycle 
Crunch tuck
Diver sit-up
Mtn climber 
Hollow body rock
 
30-45 WOD circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. 
 
EMOM1
5/5 sit-up with bottoms up kb 
10 KB SWING
 
EMOM 2
5 dbl kb swing +high pull + Snatch
 
EMOM 3
10 wall ball
5 burpee