TXT PROGRAMMING 04/27/20-05/03/20 STRENGTH WEEK: #10

TXT PROGRAMMING
04/27/20-05/03/20
STRENGTH WEEK: #10



MONDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
45/15 x 3 rounds
KB Plank Pull through
Single leg v-ups
Reverse lunge to jump
 
    20-30    Vertical Pull Strength 
Descending reps...10, 9, 8, 7….1 and done!
Strict High Pull
OH Swing
Deadlift to Single Arm High Pull (R & L)
 
30-45     WOD 
Ascending AMRAP: 3Reps, add 1 each round (3,4,5,6…)
Split stance SA swing R
Split Stance SA swing L
Goblet Squat To Lateral Lunge
V-up with KB transfer
Plank Jack to pop up
 
 
 
TUESDAY:
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3-4 rounds
10 Squat Jacks
10/10 SL Glute Bridge
10/10 Clams
10 Inch Worm Burpees
 
  
20-30    Lunges -AMRAP 10MIN 
Triple Set
Around the world lunges 5R/5L
Bulgarian Split Squats 10R/10L
Kettlebell Swings 15
 
30-45    WOD 20 min AMRAP
10R/10L Single Leg Swing/Clean/ Reverse Lunge https://www.instagram.com/p/B_P9naYB4Ed/?igshid=1vat9wy16d5m4
10 Burpee lateral hop over
10/10 Beast Bird Dogs (elevate knees off the ground)
            5/5 Goblet Squat/ Halo R&L Alternating 
 
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
3 Rounds
Push up to pike x10
Chin Knees x 10 each
Lateral Plank w/ rotation x 10 each
Burpee-lateral shuffle-burpee x 3
 
    20-30    Press Strength 
5 min AMRAP
Close Grip KB Chest Press x 10
Close Grip (or both hands on KB) Push Up x 10
 
5 min AMRAP
5 R/L Single Arm KB Chest Press
10 Inclined Push ups
 
30-45    WOD
Video reference: https://www.instagram.com/p/B_YFP0_IIqO/
45 on/15 off x 3
Push up to double wall tap
Bent leg shoulder taps (feet on wall)
    Alternating knee drives from wall plank
    Wall Pike Alternating side toe taps
    Kb Sit up w/ russian twist
 
  
THURSDAY:
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 30/10x3
Jumping jacks
Skaters
High knees
Plank Jacks
 
 
    20-30    CORE
3 ROUNDS 40on/15 off
Russian twist R/ V-Up / Russian Twist L/ V-Up
https://www.instagram.com/p/B_Z_4d9nbVX/?igshid=13qz55v1h29f
Leg lift over Kettlebell
R/L Side Plank Hip Lifts
 
30-45  WOD 2 rounds (Circuit through the amraps twice.)
3 min AMRAP 
3R/3L KB Windmill
5 KB Swing, Swing/Squat, to OH Swing
3/3 Windshield wipers
 
1min Rest
 
3 min AMRAP
3/3 Alternating KB SA Swings
5 KB sit up (arms over head)
5 KB Sprawl
 
1min rest
 
3 min AMRAP
3/3 KB Dead Bugs
5 Jump Squats
5 Hollow Body Rocks
 
1min rest
 
START BACK OVER
 
  
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 45/15
Hip Rolls
Hip Circles
Windshield wipers
Scorpions
Iron Cross
 
    20-30    Lift Strength -  SUMO Deadlift!!!
5,10,15,20,25,30,35…..keep adding 5 reps every round
Sumo DeadLift
Sumo Squat
Frog Bridge Hip Lifts
 
    30-45    WOD: 15 min ASCENDING AMRAP Add 1 rep every round
https://www.instagram.com/tv/B_NM_xGnL1e/?igshid=6akjgb2bw1hk
 
Kickstand deadlift Row
Clean
Thruster
Snatch
Switch to other side
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up:10 min AMRAP
10/10 Reverse Plank w/ Leg Lift 
10/10 Elbow Plank w/ forward reach
10 KB Full Extension (Hands & Feet never touch the ground) 
10 Plank Jack w/ Mountain Climber
 
    20-30    Horizontal Pull Strength - 10 min cutoff
3 Rounds
5 North/South Plank L
5 North/South Plank R
10 KB Pullovers with hips elevated
5 Elevated Plank with One Arm Row L (or lawn mower row)
5 Elevated Plank with One Arm Row R
20 Deadbug
 
30-45 WOD: 
4 ROUNDS
3/3 Goblet Curtsey Lunge
3/3 SA KB clean, the high pull
3/3 Burpee Sntach (Switch arms every sntch)
6 KB Pushup//press back// hop forward// deadlift
12 Jump Jack (or add a kb press to make it harder with Jump jack)

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