TXT PROGRAMMING 05/03/21-05/08/21 STRENGTH WEEK: #3

TXT PROGRAMMING
05/03/21-05/08/21
STRENGTH WEEK: #3
​First 75 hard Starts MONDAY May 3rd
Here is the eventbrite link:
https://www.eventbrite.com/e/75-hard-challenge-tickets-151702264557
COST OF 75 HARD: use promo code for discount after you select ticket
$20 for TXT Members (With promo code) 
$180 for NON-TXT Members (TXT included for 75 days.)


MONDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:   rounds
10 Super man
10 Side plank leg lift
10 Side plank leg lift
30 Bicycle
10 KB Swing
 
    10-20   CORE Strength     “Core Galore” 40 sec on 10 sec off of:
·         One Arm Hover plank Right
·         One Arm Hover Plank Left
·         V ups
·         Hipups Right
·         Chinees
·         Hipups Left
·         Leg Lifts
·         Plank With a knee lift (spiderman plank)
·         Situps        
·         Hollow Body Rocks
·         Bicycles
·         Superman Rocks
·         Mountain Climbers
 
20-45     WOD Run To The Hills
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run
 
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8 rounds 20/10 (4 min)
 Sit-out
Leg scissors up/down
  
10-20  LIFT Strength: 10 min EMOM
5x DBL KB SWING, DBL KB HIGH PULL, DBL KB SNATCH
Or if you only have a single KB
5x SWING, HIGH PULL, OH SWING
 
 
20-45    CHIPPER WOD: 25 minute cutoff can chip away in any order

5 Laps Running (250m each lap)
50 Double Snatches (kettlebell each arm) (KX W DBL 20's / KX M DBL 35's)
50 Full Burpees
75 Jump Squats
125 Sit Ups
500 Rope Skips
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
3 Rounds 35/15
Plank shoulder tap to pike reach R/L
Side plank rotational reach
R/L lateral lunge to sprawl
 
    20-30    Horizontal pull Strength
35/10 x 3
KB Bent over row to clean R
KB Bent over row to clean L
Burpee KB Row
Single arm/Single leg KB row R
Single arm/single leg KB row L
 
30-45    WOD: 15 min - AMRAP (endurance cardio)

·         20 TRX Jump Squats

·         20/20 Jump Lunges

·         10 Pullup (zoom 5/5 north south plank)

·         250M RUN
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:3 Rounds
5 Double squat to sprawl
10 KB push up to push back
10 Glute bridge to sit up
 
    20-30   Squat Strength Goblet Lunge and Planks (5 mins) (zoom 10 lunges + 1 min plank 5 min amrap.)
 Have one partner perform 10 Lunges while partner #2 must hold a HARD plank.
THEN
 Chin over bar hold and Mountain Climbers (5 mins)  Have one partner hold the top of a pullup while partner #2 must complete 50 mountain climbers.
(zoom 1 min hollow hold + 50 mtn climbers 5 min amrap.)


30-45  WOD: 15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol +10 indicates you add 10 reps etc. for any other number)
        -MANMAKERS (OR BURPEE)
        -KB Windmill R ( https://youtu.be/6651sjanpxI )
        -KB Windmill L 
        -10 Jump rope or jump jack(+10)or 5 D.U. (+5 each round)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:3 rounds
5 pushup
5/5 single kb chest press
10 over head swings
20 jumping jacks
 
    20-30    Horizontal Press Strength: circuit through if you like
Tempo DBL KB Chest Press OR Goblet chest press
3 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

Wide KB Chest Press
3 sets x 10 reps
Increase weight higher then tempo weight if possible

Single Arm KB Chest Press
3 sets x 10 reps
10 on ea side
 
    30-45    WOD LUCKY #7 - 7 Rounds of the following exercises for 7 reps each.
                7 Vups
                7 Snatches Right (if people are new to snatches then have them swing)
                7 Snatches Left
                7 Burpees
                7 Pullups
 
SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 touch jump twist
10 squat jacks
20 high knees
5/5 side slide
150 m run or row
 
    15-30    Core Strength: ·         2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form. Covid social distancing style

·        10 min - 1 Mile run or row (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) (ZOOM gets to do 8-10 min emom of 5 burpees)
 
30-45 WOD: FIND A BEST FRIEND! ~ “The Day of Partners”

·         5 Min:  Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set) (zoom 5 min amrap 5 pushups then 1 min plank)

·         5 Min:  Farmer’s Walks and Static Squats - Partner #1 holds a Static Squat, while partner #2 must do 2 laps around the classroom Farmer’s Walks. (zoom 5 min amrap 1 min farmer carry//1 min wall sit)

·         5 Min:  Partner Sprints - Short distance outside, sprint as fast as possible, and rest while partner is running. (ZOOM 5 min amrap 50 mtn climber + 5 Box jump)