TXT PROGRAMMING 04/29/24-05/04/24 STRENGTH WEEK: #10

TXT PROGRAMMING
04/29/24-05/04/24
STRENGTH WEEK: #10



MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10 banded lat pulldown
10 banded tricep ext
10 jump jack
10 squats


    10-20    Vertical Pull Strength :  Do pull ups then do ball slams. Work between pullups and ball slam until you finish the pullup reps. 10 Min Cutoff
REP: 3-6-9-12-6-9-3 Pullup
REP: 5 Ball Slam 


20-45     WOD: 20 MIN
2 Rounds
- 2 minute Jump Rope 
- 1 minute Goblet squats (KX KB 35/53 lb)
- 1 minute THRUSTERS (KX KB 35/53 lb)
- 1 minute Burpee Thruster (KX DBL KB 20/40 lb)
- 1 minute pull-ups 
- 1 minute ALT Snatches (KX DBL KB 20/40 lb)
- 1 minute burpee pull-ups (mod: just burpee)
- 1 minute Alt OA High Pull 
- 1 minute TRX Muscle up


TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Butt kickers
Ice skaters
Ball slam
Alternating step up
  
10-20   Lunges - 10 min cutoff 
RTR run the rack
Lunge across the room with dbl or single kb


20-45    WOD: 2 ROUNDS (20 Min Cutoff)

• 12 GOB Squats (KX KB 35/53 lb)
  
• 11 Push Ups
  
• 5/5 GOB Reverse Lunges (KX KB 35/53 lb)
  
• 9 Squat hold Bicep Curl (KX KB 35/53 lb)
  
• 8 Sumo Deadlifts (KX KB 70/106 lb)
  
• 7 KB Swings (KX KB 35/53 lb)
  
• 3/3 Alternating Snatches (KX KB 35/53 lb)
  
• 4 Renegade Rows + Pushup  (KX DBL DB 20/30 lb)
  
• 3 Burpees
  
• 2 Pull up
  
• 1/1 TGU
  

  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 10/8/6
Band pull apart
Inchworm scorpion (half reps)
Iron cross
Dowel shrug over head
Beast bulldog


    20-30   Vertical  Press Strength : 6-5-4-3-2-1 Reps for Time

• Strict Presses 
  
• Push Presses (heavier weight)
  

30-45    WOD: 4 Rounds for Time With a running clock, as fast as possible 

• 20 Double-Unders or 100 Jump Rope or Jump Jack 
  
• 10 Inchworm + Ball Slam
  
• 20 Box Jump Overs (KX 20W/24M in)
  

  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: https://www.youtube.com/watch?v=6Z2k1OvNKGs&feature=youtu.be

• 2 Rounds: 20/10
  
• Hollow Rocks
  
• Alligator Rolls
  
• Arch Rocks
  

    20-30    CORE: 10 min cutoff

• 5 Rounds for Time
  
• 10 Hollow Rocks
  
• 10 V-Ups
  
• 10 Crunch Tuck
  
• 10 second Hollow Hold
  

 
30-45  WOD: 3 Rounds (15 Min cutoff)

• 15 KB Sit-Ups (KX 35/50 lb)
  
• 10/10 KB Russian Twists (KX 35/50 lb)
  
• 10 Right Side Plank with Hip lift
  
• 10 Left Side Plank with Hip lift
  
• 10 T2B or Hanging Leg lifts
  
• 250 m Run or Row
  

  
FRIDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3x side slide
10 kb swing
5 jump squat
10 beast bird dog

    10-20    Lower Pull Strength - 5 Rounds for Time

• 10 Unbroken Deadlifts (KX KB 70/106 lb)
  
• 50M/50M Single-Arm KB Overhead Walking Lunges (KX 35/53 lb)
  

    20-45    WOD: cindy description below 1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats 

• For Time
  
• 4 Rounds of 'Cindy'
  
• 10 Deadlifts (KX KB 70/106 lb)
  


• 3 Rounds of 'Cindy'
  
• 15 Deadlifts (KX KB 70/106 lb)
  


• 2 Rounds of 'Cindy'
  
• 20 Deadlifts (KX KB 70/106 lb)
  


• 1 Round of 'Cindy'
  
• 30 Deadlifts (KX KB 70/106 lb)
  

 


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 15/12/9
Seal jack
Touch jump
Butt kickers
Lateral leg scissors
5 Over head KB SWING (reps dont change)


    20-30    Horizontal Pull Strength - 
1-2-3-4-5-6-7-8-9-10 TRX ROW
20-18-16-14-12-10-8-6-4-2 Elevated Plank OA Row (split rows between arms)

30-45 WOD: AMRAP in 15 minutes

• 3 Pike push ups 
  
• 6 Renegade Row + Push up (KX DBL DB 20/35 lb)
  
• 9/9 Snatches (KX KB 35/53 lb)
  
• 12 Goblet Lunges (KX KB 35/53 lb)
  
• 15 T2B or Hanging Leg lifts
  
• 18 calories on Rower
  

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