TXT PROGRAMMING 06/05/23-06/10/23 STRENGTH WEEK: #2

TXT PROGRAMMING
06/05/23-06/10/23
STRENGTH WEEK: #2



MONDAY
    0-20    Isolated Mobility, dowel exercises, Movement Patterning/Technique,  


Warm Up: 2 Rounds:
    
5/5 Plank Up/Down or plank shoulder tap
10 Sit up or crunch
10 KB Good Mornings (kb behind the butt)
10 squat w/ knee drives


    20-30   Horizontal Press Strength 
    BUY IN: 10/10  SA KB Chest Press
    
2 ROUNDS 45 sec / 15 sec (everyone starts together)
    TRX Chest Fly OR DB CHEST FLY
    Standing KB Halo alternate sides
    PUSHUP
    TRX TRICEP EXT. or kb skull crusher


    BUY out: 10/10 SA KB Chest Press


30-45     WOD 15 Min AMRAP keep track of how many rounds you got and what weight you used.


10/10 sit out DEMO  or grasshopper  DEMO
10 Push up
10 Hollow body rock DEMO
10 Squat + KB Bicep curl
10 KB Chest press
    250m RUN




TUESDAY
    0-20    Isolated Mobility, dowel exercises, Movement Patterning/Technique,  
Warm Up: 5 min
3 Rounds 
10 Grasshoppers
10 Spiderman plank
30 Leg Scissors up/down 
20 Swimmers
100m run or Row
  
20-30  CORE Strength 10 min 2 rounds
30 sec Side Plank (adv add Leg Lift) DEMO
30 sec Side Plank (adv add Leg Lift)
30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO
30 sec Bird Dogs Hold L ARM & RIGHT LEG
1 min Plank Hold DEMO
1 min Hollow Hold DEMO



30-45    WOD 15 min Cutoff
Reps: 2,4,6,8,10,8,6,4,2 (divide reps between sides choose a challenging weight)
Forward lunge (Modify Lunges for beginners)
Single Leg Deadlift  DEMO
KB Clean DEMO
KB Wind Mill DEMO 
10 Sit ups (reps do not change)
  


WEDNESDAY
    0-15     Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up   
    2 ROUNDS 20 sec on/10 sec off
KB or DB front raise (do not go heavy you can use a dowel too)
4 high knees to sprawl (elevate sprawl  to a box for beginners)
    Alternating single leg v-ups (modify to alt side crunch)


    15-25    POWER LIFT Strength 10 min time cut off
    Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO


30-45    WOD THE KATIE BENCHMARK
BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.)


5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds)
50 M Farmer Carry DEMO
10 Pullups DEMO or TRX Pull up
10 Squats DEMO (KX gob squat 35w/53m)
10 Push Ups DEMO
10 Sit up or crunch


BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.)
  
THURSDAY
    0-20    Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off 
Legs up toe touch crunch
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge


    20-30    Vertical Pull Strength
10 MIN EMOMs
EMOM ODD: 5 Pullup negative 3 sec count lower  DEMO
EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO


30-45  WOD ascending and descending reps. Circuit through the exercises. 
 1,2,3,4,5,6-10 Burpee Pull up


5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO


10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO
  
FRIDAY
    0-20    Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Mountain Climbers
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO


    20-30    LUNGE Strength
5 rounds EMOM 
1 min 5/5 Suitcase Forward Lunge (dbl kb)  (Modify Lunges for beginners)
1 min  5/5 BOX STEP UP DEMO add a KB in goblet hold to make it harder


    30-45    WOD 5 Rounds
10 KB DEADLIFT DEMO
2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL
15 GOBLET THRUSTER DEMO
50m WALKING LUNGE OR GOBLET WALKING LUNGE


SATURDAY
    0-20    Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 3 rounds
3 x 3 side shuffle + 1 sit out
3x Inchworm + scorpion Seperate exercises if to difficult
10 Touch jump
10 frog hops


    20-30    Vertical Press Strength 
3 rounds - 45 on/ 15 off
    ½ kneeling KB curl to OH press R (right knee down) DEMO
    ½ kneeling KB Curl to OH Press L (left knee down)
    Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO


30-45 WOD: REPS 20/16/12/8/4
V-UP + Russian twist (modify with sit up russian twist or separate exercises. ADV use KB)
Superman with 1 sec arch body hold 
WALL BALL(KX 14W/20M)
KB SWING (KX 35W/53M)
Bicycle (double the reps)
T2B or Knees to knavel  or Legs up toe touch








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