TXT PROGRAMMING 04/15/24-04/20/24 STRENGTH WEEK: #8

TXT PROGRAMMING
04/15/24-04/20/24
STRENGTH WEEK: #8



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds
10 hollow body rock
10 jump rope
5 cat/cow
30 dead bug
Short run (trainers choice)


    15-30   Core 4 rounds
1 min plank
30 sec plank shoulder tap
1 min hollow hold
30 sec v-up or T2B


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 
5 KB SWING


EMOM 2
5 dbl kb swing +high pull + Snatch


EMOM 3
10 wall ball
4 burpee 


Grip strength challenge
5min farmer carry


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min amrap
5/5 scorpion
5/5 iron cross
3/3 GSW
5 inch worm push-up
5 boot strapper
  
20-30   Power Lift -10 min amrap (option to RTR)
5 gob squats with 1 sec pause at bottom
12 gob Glute bridge 


30-45    WOD: 15 min cut off (jump rope never changes reps alternate between the two exercises.)
3-6-9-12-15-12-9-6-3 Dbl kb thruster (kx dbl 25w/40m)
50-50-50-50-50-50-50-50-50 Jump rope or (25 dbl under)


Grip strength challenge
8 rounds 20/10 bottoms up waiter carry


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 12 - 8 - 4
Plank shoulder tap
Serratus push-up 
Band pull apart in front of body
Sit out
    20-30   Vertical Pull 10 min EMOM
Odd min: 5 Pullup ot TRX PULLUP
Even min: chin over bar or bar hang or plank


30-45    WOD: 5 Rounds 
5/5 Snatch (kx 35w/53m)
10 ball slam 
5 T2B or Vup
250m run or row


Grip strength challenge
4 rounds 45/15 dbl kb farmer carry
  
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


30-45  WOD: 6 rounds DO THE 1st exercise in a flow. Clean + S.L.D.L + Rev Lunge = 1 rep. 
3 Clean + S.L.D.L + Reverse Lunge R (kx 35w/53m) (DO THIS IN A FLOW)
3 Clean + S.L.D.L + Reverse Lunge L
3 Burpee Box Over (modify 3/3 step up) 
3 Goblet Sumo Squat  (kx 35w/53m)
250m run or row


Grip strength challenge
6 rounds 30/10 bar hang
  
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: Single Arm Shoulder press
RUN THE RACK 5/5 reps shoulder press
5 sets of 5/5 reps at top weight




    30-45    WOD 
BUY IN: seated shoulder press 20 double kb


3 ROUNDS
10 KB DEADLIFT (kx 70w/109m)
10 KB Highpull (kx 25w/40m)
10 Sit up + gob shoulder press (kx 25w/40m)


BUY OUT: 500m Run


Grip strength challenge
5 min waiter carry


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds
10 Beast Bird dog
10 dead bug
10 pike pressback + alt forward Lunge 


    20-30 Core: 2 rounds 45 sec on 15 sec rest
Bicycle 
Crunch tuck
Diver sit-up
Mtn climber 
Hollow body rock


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 


Grip strength challenge
4 min 30/10 bar hang