TXT PROGRAMMING 04/12/21- 04/17/21 STRENGTH WEEK: #10

TXT PROGRAMMING
04/12/21- 04/17/21
STRENGTH WEEK: #10



MONDAY long wod
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 5 min amrap
5/5 plank hip taps
10/10 single leg v-up
20 oblique side crunch heeltaps
5 Hindu pushups
10 dowel thruster
 
 
    10-20   Vertical Pull Strength 
REPS 5-10-15-10-5 Pullup (Z DBL rep bent overrow)
Superset with 15 T2B or v-up
 
20-45minWOD 25 min cut off THE FATAL 40
 
Buy in: 400m run or Row (Z 400 bicycles)
 
TOP TO BOTTOM NO CHIPPING
40 wall ball (z thruster)(KX 14/20)
40 Dbl kb swing clean (single half the reps)(KX DBL KB 25/40)
40 pull-ups (z bent over row per arm)
40 deadlifts (KX 80/106)
40 push-ups
40 box jumps (KX 20/24)
40 T2B or v-up
40 body weight squats 
40 DBL SNATCH (single half the reps)(KX  DBL KB 25/40)
40 Dbl Ubders or 200 single jump rope or jj
40 Sit up
 
Buy Out: 400m run or Row (Z 400 bicycles)
 
 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
3/3 GSW
10 Shoulder roll with dowel and forward lunge
3/3 side lunge
20 butt kickers
  
20-30    Lunges - 10Min 5 Rounds
EMOM ODD: 5/5 FORWARD FRONT RACK LUNGE 
EVEN: CHOOSE ONE
-5/5 GOB BULGARIAN SPLIT SQUAT
-5/5 GOB PULSING LUNGE IN PLACE
-1/1 TGU 
 
30-45    WOD: 15 min AMRAP
10/10  DBL KB SUITCASE SPLIT LUNGE (KX 35/53)
10 BURPEE WITH KB SWING (KX 35/53)
30 Hollow body rock
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   3 rounds
20 Jump Jack
10 Band pull apart
10 Crab alt toe touch
5 inch worn scorpion
 
    20-30    Press Strength 
RTR 3 reps on each side WORKING UP TO SINGLE REP STRICT PRESS. Try to do you're single 3x
 
(Zoom 5x each side TGU with a press at each movement should be 7 presses. Do 1 rep on right then 1 rep left 5x.) 
 
30-45    WOD: 15 min time cap
8 ROUNDS
12 KB SITUP + Press
12 KB RUSSIAN TWIST
12 KB PUSHUP
 
If done before 15 min is over row for max meters or run for max laps. (Z: max burpees or jump rope if they have one.) 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 ROUNDS 20/10
Alt between Deadbugs and MTN climbers
 
    20-30    CORE: 45sec on each no rest
Leg lift ceiling stomp
Leg Scissors up/ down
Leg Scissors lateral
Single leg Glute bridge r
Single leg glute bridge L
Sit up
Cherry pickers
Circle crunch R
Circle crunch L
Plank 
Spider plank
Plank hip taps
 
30-45  WOD: 
3 Rounds:
10 Goblet Squat
10 Burpees
250m Run or 1 min wall sit

2 Rounds: 
15 V-ups
15 KB High Pull
15 wall walk or  inch worm with push up

1 Round:
-8 TGU (4R/4L) 

 
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
10/10 Butt kickers
10 Sumo squat
10 Reverse lunge
20 Jump rope or jump jack
 
    15-25   Lower Pull Strength - RTR WITH
5 KB single or DBL Sumo high pull
 5 sets of 5 reps with to weight no more superset at 5x5.
SUPER SET while RTR  WITH 10 ball slam (z 10 KB drag)
 
 
    25-45:    WOD: 20 min cutoff
30/20/10
Box over
Ball slam or Gob thruster
KB over head swing
Sit up with kb transfer to other side. 
1 min farmer carry
 
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm up: 3 Rounds 30 on 10 off
Karaoka 
KB swing 
Scorpions 
 
    20-30    Horizontal Pull Strength -  - 3 rounds EMOMs 
Circuit through the 3 mins 
Min 1: 10 BENT OVER ROW & 50m sprint or 30 sec high knees quick as possible.
 
Min 2: 3 Renegade Row + P.U. & 50 Jump Rope or jump jack
 
Min 3: 3/3 KB Swing High pull & 50m farmer carry
 
 
 
30-45 WOD:
Get As Far Through The List As Possible In 15 Minutes: (z jump rope can be jump Jack)
        100 Rope Skips
        20 TRX Rows or bent over row
        90 Rope Skips
        20 KB Swings
        80 Rope Skips
        20 Jump Lunges
        70 Rope Skips
        20 One Leg Deadlifts (10 R/10 L)
        60 Rope Skips
        20 TRX Jump Squats
        50 Rope Skips
        20 Bottoms Up Presses (10 R/10 L)
        40 Rope Skips
        20 Wall Balls or thruster
        30 Rope Skips
        10/10 Mountain Climbers
        20 Rope Skips
        20 Burpees
        10 Rope Skips
 

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