TXT PROGRAMMING 04/05/21-04/10/21 STRENGTH WEEK: #9

TXT PROGRAMMING
04/05/21-04/10/21
STRENGTH WEEK: #9



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 MIN AMRAP
30 jump jack
30 skaters
30 bicycles
30 mtn climbers
10 KB good morning
10 KB deadlift
 
    20-30    Lift Strength: RTR working up to heaviest 3 rep Snatch
At your top weight do 5 sets of 3 reps at top KB weight. 
 
(ZOOM: 10 Min AMRAP 3/3 Swing, 3/3 Clean, 3/3 High pull, 3/3 Sntach)
 
30-45     WOD: 3 ROUNDS
1 MIN WALL BALL
1 MIN ALT SWING SWITCH
1 MIN RENEGADE ROW + PUSHUP
1 MIN BOX JUMP
1 MIN TURKISH GETUP, SNATCH, TURKISH GET DOWN &  SWITCH SIDES 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Hindu Pushup
Inch worm scorpion
Sit out or grass hopper
  
20-30   Horizontal Pull 10 min amrap class can run the rack of to a difficult 5/5 of gorila row.
10 TRX ROW (ZOOM 10 KB HIGH PULL SWING)
5/5 GORILLA ROW  https://youtu.be/EbB5vlSJAvU
30-45    WOD: 1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next.
Row 1000m or 300 rope skips or 150 DBL Unders
10/10 KB Strict press (ON EACH ARM)
20 TRX MUSCLE UP (ZOOM 10/10 KB row + clean + gob hold O.H. tricep ext.)
30 KB SKULL CRUSHERS
Run 500m
30 Overhead KB swings
20 bent over dbl kb row (KX 35W/53M)
5/5 Pistols
100 Situps
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  3 ROUNDS
10 squat
3/3 GSW
20 jump rope or jump jack
 
 
    20-30  Squat: RTR dbl kb or goblet kb squat 3reps working up to heaviest weight
Do 5 sets of 3 reps at top kb weight
 
(ZOOM Option 10 min EMOM 5 rounds
ODD Min max rep gob squat
EVEN Min Candle Stick sit ups)
 
30-45    WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
    100 Rope Skips (50 Double Unders or 100 Jump Jacks)
    5/5 Goblet Reverse Lunge
    10 Burpee
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5,10,15,10,5
Pike pushup
Sit up
Leg scissors up down
 
    20-30   Horizontal Press RTR with 3 reps of standing shoulder press. 5 sets of 3/3 reps of shoulder press at top weight
 
30-45  WOD: 15 min AMRAP
5 THRUSTER (KX DBL KB 35W/53M)
5/5 ½ kneeling bicep curl to shoulder press
10 Leg lift ceiling stomp
200m ROW (ZOOM 30 KB SWING)
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 Hindu pushup
10 Beast Bulldog
10 situp
10 legs up toe touch
 
    20-30    Core 5 Rounds 45/10
SIDE PLANK HIP LIFT R
SIDE PLANK HIP LIFT L
T2B or V-up
 
 
    30-45    WOD:  2 Rounds:
50 DU or 100 jump rope (ZOOM 100 MTN CLIMBER)
30 Jumping Jacks
50m Sprints (ZOOM 50 High Knees)

Chipper:
50 Pullups (ZOOM 50/50 Bent Over Row)
50 (25R/25L) one-arm thrusters
50 (25R/25L) one-arm swings
100 Body Scissors

2 Rounds:
50m Sprints  (ZOOM 50 High Knees)
30 Jumping Jacks
50 DU  or 100 jump rope (ZOOM 100 MTN CLIMBER)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP
 
    20-30    Power Lift: DBL KETTLEBELL CLEAN and rowing machine (or TRX POWER PULL)

Have clients run the rack on the 5R/5L DBL KETTLEBELL CLEAN with 20 cal ROW on rowing machine (or 5r/5L TRX POWERPULL.)  Once an 5 rep max is reached, have them repeat three times with no rowing.

(ZOOM : 10 Min AMRAP 3/3KETTLEBELL SWING CLEAN, 3/3 single leg deadlift + clean + reverse lunge, 1 min Plank)
 
30-45 WOD: TABATAS: FINISH EACH TABATA BEFORE MOVING TO THE NEXT EXERCISE (8 ROUNDS 20ON/10OFF)
- Sumo deadlift high pulls
- TRX JUMP SQUAT
- Wall ball Burpee
-  10 bicycles + 3 situp (in same 20 sec)

​