TXT PROGRAMMING 04/10/23-04/15/23 STRENGTH WEEK: #4

 TXT PROGRAMMING
04/10/23-04/15/23
STRENGTH WEEK: #4


MONDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 2,4,6,4,2
KB good morning
KB squat
KB deadlift
BUTT KICKERS (x2)
HIGH KNEES (x2)



    20-30  Strength Power Lift DEADLIFT (run the rack 3x)
RTR 3x WITH 10 DBL KB SUITCASE DEADLIFT


30-45     WOD 3 Rounds 45 min on//15 sec off each exercise
KB OVERHEAD SWING (KX 25W/45M)
BOX JUMPS
WALL BALL BURPEE OR BURPEE PLANK JACK (KX 14W/20M)
HANDSTAND KICK UP OR HANDSTAND HOLD OR CROW POSE HOLD
SUMO DEADLIFT HIGH PULL (KX 35W/53M)




TUESDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 Plank up/down
3 Burpees
10 Skaters
5/5 iron cross
250m Run
  
20-30  Vertical Pull Strength 
10 min EMOM
Odd Min 5 Pull up Negatives (3 sec lower)
Even Min 6 Burpee pullup 


30-45    WOD
7 Rounds As Fast As You Can Of:
    100 Rope Skips (50 Double Unders Advanced) or 250m run
    10 TRX MUSCLE UP
    10 Sit Ups




WEDNESDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up:
5 minute AMRAP:
12 kb swings
6 reverse lunges
12 TRX rows
12 ball slams
2 sprints   


    20-30    Lunge Strength 10 MIN alternate between min
1 Min Row for max distance or jump rope (try to reach 1000m by the end)
1 Min Max goblet lunge (try to reach 50 each leg by the end)


30-45    WOD 20 min 
SET A TIMER: Every 5 min everyone stops and does 1 MIN WALL SIT 

4 Rounds:
10 KB SWING (KX 35w/53m)
10 HOLLOW BODY ROCK
5R/5L GOBLET BULGARIAN SPLIT SQUAT (KX 35w/53m)
5R/5L SINGLE LEG ROMANIAN DEADLIFT (KX 35w/53m)
10/10 BICYCLE
10/10 HEELS ELEVATED SINGLE LEG GLUTE BRIDGE
  
THURSDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 Dbl under or 40 jump rope
5R/5L Kb HALO
3 inch worm + scorpion


    20-30  Vertical Press Strength 10 Min AMRAP
5 Right, 5 Left, 5 Together Strict shoulder press
50M Farmer Carry


30-45  WOD ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (KX 25+W/44+M)
(beginners should do all swings for 15 reps with single KB)
Dbl Swing
Dbl high pull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM (KX 15W/25M)


  
FRIDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Ball slam
5 V-ups
5 Supermen


    20-30    Core Strength
1x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up KB Toe touch
Leg lifts
KB Russian Twist
KB Dead Bug
V-up
Plank
Spiderman Plank 
Side plank hip lift R
Side plank hip lift L
Bicycle
Ceiling stomp 


    30-45    WOD 15 Min AMRAP
RUN 500m
1/1 TGU (KX 35W/53M)
20 cal Row
12 DBL KB clean, squat (KX DBL KB 20W/40M)
12 T2B or V-UP


SATURDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 3 rounds
250M run
5 Hanging Knees to elbows or crunch tuck
5 KB Swings
5 Jump Squats


    20-30  LIFT Strength: 10 min AMRAP         
8 TEMPO Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up)
10/10 Goblet Step Up
10 Sumo Goblet Squats


30-45 WOD:
500m Run (Longer run than usual. Maybe two laps if necessary)
24R/24L Bicycles
16 DBL KB Thrusters (KX 22W/40M)
8 Pull-ups

250m Run (Normal Lap)
30R/30L Bicycles
19 thrusters
9 Pull-ups

100m Dash (Short fast run)
36R/36L Bicycles
22 thrusters
10 Pull-ups