TXT PROGRAMMING 05/22/23-05/27/23 STRENGTH WEEK: #10

TXT PROGRAMMING
05/22/23-05/27/23
STRENGTH WEEK: #10
LET'S GET READY FOR SOME GREAT FORM & 1 REP MAXES!!!!

MONDAY
0-20 min Isolated Mobility,& Dowel stretch,  warm up drills, Movement Patterning/Technique, 

 Warm Up:
3 rounds
6/6 KB Plank Pull through
6/6 Single leg v-ups
6 pushup
20 jump rope

20 - 30 min: Vertical Pull Strength : Weighted Pull Ups  (Work on scapular retraction.  Shoulder blades in back pockets)
Partner up and work up to their 1 rep max.  Add weight for advanced clients.  Repeat top set 3X


30 - 45 min: WOD: 15 minute AMRAP:
2 Wall Walks 
4 Burpees
6 Sitouts (ea side)
4/4 KB Goblet forward lunge (KX35W/53M)
10 Heavy Swings (KX53W/80+M)
(Emphasize quick transitions)

TUESDAY:
   0-15 min:         Isolated / Compound Joint Mobility.
   15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout) Warm Up: 3 rounds
1/1 Around the world lunges (front, side, back = 1 rep)
5/5 Bulgarian Split Squats
5/5 single arm Kettlebell Swings
30 butt kickers

20 - 30min LUNGE STRENGTH:  Walking Lunge / Box Jump

• Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps.  While Partner A is Lunging, have Partner B perform 5 Box Jumps.  Switch!  Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats).
  

30- 50 min WOD: 15 MIN AMRAP
 
Every 2 min everyone stops and does a 1 min bar hang
Then back to work:

15 MIN AMRAP:
250m KB Farmer carry
50 OA High Pull (R)  (modify to OA Swing)
50 OA High Pull (L)  
50/50 Jump Lunges (Modify to TRX Jump Lunge or Rev. Lunge)
300 Jump Rope or 100 DBL UNDERS (DBL Under long video DBL UNDER short video )


WEDNESDAY:
            0-15 min:         Isolated / Compound Joint Mobility.
         15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)Warm Up: 
3 Rounds
5 Push up to pike (you choose difficulty level)
10 high Knees
5/5 Plank w/ rotation

20-30 min VERTICAL PRESS STRENGTH:  Turkish Get Up w/ Press 
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)
Work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  No need to get back down- just place the bell back on the floor.  Repeat top set 2X.  Once again, plenty of rest between sets.

30-45 min WOD:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of...
OA Snatch (R) (KX 35W/53M)
OA rack squat w/ KB (R) (KX 35W/53M)
OA Snatch (L)
OA rack squat w/ KB (L)
SPRINT or ROW SPRINT 150M


THURSDAY:
            0-10 min:         Isolated / Compound Joint Mobility.
         10 - 15 min:     Technique and Form Warm Up (choose according to the day’s workout)
 Warm Up: 5 min AMRAP
3R/3L KB WINDMILL with a yoga block balancing
5 KB Swing to High pull 
3/3 Windshield wipers
10 deadbugs with med ball 


15 - 25 min CORE STRENGTH: “Core Galore” 30 sec on 15 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


25-45 min WOD: 20 MIN CUTOFF

6 Min AMRAP
5 Burpee Pullup
10 Side V Up (ea side)
15 Dbl Under

250M Run

5 ROUNDS
10 Swing (KX 35W/53M)
10 TRX MUSCLE UP
20 WALL BALL (SQUAT DEEP) (KX 14W/20M)

250M Run


FRIDAY:
0-20 min  Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique,


WARM UP: 3 ROUNDS 30/10
Ball Slam with partner 
Wall Ball sit up & Throw to partner

20 - 30 min Lower Pull STRENGTH:  SUMO DEADLIFT Run The Rack For 10 Minutes Perform 3 Reps Each. 5 sets of 3 reps at top weight. And try for a 1 rep max Sumo Deadlift


30-45 min WOD:  Mini EMOMs. Circuit through exercises. If you don't finish in the minute, move on to the next EMOM. You will circuit through 5 times. 
 
EMOM 1
10 Pushup 
5 dbl unders or 25 Jump Rope
EMOM 2
20 Squats (BODY WEIGHT FAST!!)
5 dbl unders or 25 Jump Rope
EMOM 3
10 vups 
5 dbl unders or 25 Jump Rope


SATURDAY:
0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games
Warm Up: 6 min AMRAP
5/5 TRX One Arm Row
10 Banded tricep ext
10 Superman
10 Plank Jack w/ Mountain Climber


20 - 30 min Horizontal Pull Strength:  TRX Row/ Hollow Body Hold

• Partner up and do a descending TRX Row ladder, starting at 10 reps and ending at 1.  While one is on the TRX, have the other hold hollow body.  Make sure they choose a TRX Row depth that is very challenging!
  
• THEN 20 DBL HEAVY KB GORILLA ROW TOGETHER (DEMO VIDEO)
  

30 - 45 min WOD: 15 Min AMRAP
Left Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)
Turkish Get Down (no get up)
250m Run

Right Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)
Turkish Get Down (no get UP)
250m Run