TXT PROGRAMMING 06/13/22 - 06/18/22 STRENGTH WEEK: #1

TXT PROGRAMMING
06/13/22 - 06/18/22
STRENGTH WEEK: #1


MONDAY
0-15 Isolated Mobility & Dowel stretches  dynamic warmup , Movement Patterning/Technique 
Warm Up: 5 MIN AMRAP
30 butt kickers
5/5 x-walk 
10 jump jack
20 Glute Bridges
 
15-25  Lunge Strength  3 rounds [10 min cutoff]
5/5 Dbl KB forward Lunge
5/5 Dbl KB Bulgarian Split Squat
5/5 Dbl KB Single Leg RDL + KB Clean

 
25-45 (20MIN) WOD: 3 rounds of 5 min of work time and 2 min of rest. The point of this is to work hard to finish the 3 rounds of work and have about 1 min or less of sprint cardio time on the rowers, bike or ski erg. Athletes should work so hard that they NEED that 2 min rest. 
3 ROUNDS of:
25 DBL Under or 75 Jump Rope
10 Alternating One Arm Clean & Squat (5 each arm) (KX 25W//40M)
Then in the remainder of the 5 min ROW, BIKE or SKI ERG. GO HARD!



 
TUESDAY
0-15 Isolated Mobility and dowel mobility, dynamic warm up drill, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
2 x Walk out, push back, hop Pulsing lunge 10 r/l
10 band pull aparts
5 o.h. Kb swings
40 Bicycles
  
15-25   Vertical press Strength
3 Rounds
5 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep)
5 DBL KB NEUTRAL Strict Press 
5 HINDU PUSHUP
5 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT.

25-45 WOD 20 min Cap
10 Burpee Pullup or TRX Muscle up
10/10 KB Snatch (KX 30W//44M)
15/15 Pistols (*Scale to 30/30 Jump Lunges) 
25W/40M Cal Row
15/15 Pistols (*Scale to 30/30 Jump Lunges) 
10/10 KB Snatch (KX 30W//44M)
10 Burpee Pullup or TRX Muscle up

  
 
WEDNESDAY
0-20  Isolated Mobility & dowel stretch, dynamic core breathing warm up drill, 
Warm Up: 8 rounds (4 min)
20 sec crunch tuck (ADD KB FOR EXTRA CHALLENGE)
10 sec hollow body hold or rock
 
20-30    Core Strength
3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL TOSS or FROG JUMPS
Plank hold
Bird Dog
Hollow body Hold
Dead Bug
 
30-45 WOD: For Time with descending reps
500m Row or Ski Erg, 1000m Bike
25/25 Alternating V-Ups
25 Heavy KB Swings (KX50w//70M)
Then descending reps: 400m/40/20, 300m/30/15

Immediately, after finishing complete:

AMRAP 2 min of Burpees to Target (jump to touch a bar demo)
CASHOUT:
2-3 Rounds 
50m Heavy Wall Ball Carry (KX15+W//20+)(HUG Ball in front of you)
12 Toes to Bar or 12/12 Plank Hip Taps


  
THURSDAY
0-15 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games
Warm Up: 3 ROUNDS
6 KB Deadlift
3/3 Side Lunge
3/3 Squat & Halo
10 Jump Jack
 
15-30    Lift Strength 20min Superset the deadlift movements
SuitCase Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.

Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD
3 ROUNDS
10 WALL BALL (KX 14w/20m) 
30 JUMP ROPE OR 6 DBL UNDER OR 30 JUMP JACKS
15 DIPS
30 JUMP ROPE OR 6 DBL UNDER OR 30 JUMP JACKS
15 CHIN UP(hands facing you)
30 JUMP ROPE OR 6 DBL UNDER OR 30 JUMP JACKS
  
FRIDAY
0-15 Isolated Mobility, dowel stretches, Movement Patterning/Technique, 
Warm Up: 2 Rounds
1 min leg scissors
30 sec mtn climber
1 min lateral leg scissors
30 sec glute bridge
1min side plank leg lift right- (do left second round)
30 sec jump squats
 
15-25   HORIZONTAL PULL SUPERSET [10 min cutoff]
Tempo TRX Row OR Goblet bent over row with tempo
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.
 
30-45 WOD:  
For Time (15 min Cap)
40 Ab Mat Sit Ups 
15 R-Arm OH Walking Lunges (KX 25W//40M)
15 L-Arm OH Walking Lunges 
10 Pullups
10 Dips 
15 R-Arm OH Walking Lunges (KX 25W//40M)
15 L-Arm OH Walking Lunges 
40 Ab Mat Sit Ups

CASH OUT EMOM: 6 min EMOM
10 Horizontal Rows (feet on bench or box)


 
SATURDAY
0-20 Isolated Mobility, dowel stretches, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 5R/5L Split Squats & 5 V-Ups 
EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min
 
20-30    Squat Strength Time for tempo!! Super set the exercises
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD: 15 min AMRAP Set timer for 5 rounds of 2 min ON// 1 MIN Wall Sit
1R/1L Turkish Get Ups (KX 35W/53M)
10 Sit Up with Russian twist
10 DBL KB Chest Press (KX 35W/53M)
50m Heavy ONE ARM Farmer carry (KX 53W/70+M) 



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In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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