TXT PROGRAMMING 06/14/21-06/19/21 STRENGTH WEEK: #9

TXT PROGRAMMING
06/14/21-06/19/21
STRENGTH WEEK: #9

And we have a brand new benchmark on Monday!! Have fun!!

MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
10 sprawls
then...
35/10 x 2
Crawl down & back (use mat or 6’ area) - keep hips low & level
Skaters
X-walk with band
then...
10 sprawls
 
 
    15-25    Lift Strength
Ascending… 1, 2, 3, 4, 5...(10 min cut off)
Single Leg DL R
Single arm Squat R
Single Leg DL L
Single arm squat L
KB clean & Squat (both hands on bell)
 
 
25-45     WOD (20 min cut off) track your time and weight & save for future comparison.
THE MARGAUX BENCHMARK 
7 ROUNDS
7 Single leg deadlift to KB HP R(KX 35W/53M)
7 Single leg deadlift to KB HP L(KX 35W/53M)
7 Burpee Lateral Lunge to the R & L 1x (count burpee)
7 KB swing to KB High Pull (KX 35W/53M)
7 Ceiling stomps
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
8 min AMRAP
5 Plank Shoulder tap to pike
5R/5L sit out
5 dead swing
 
  
20-30   Horizontal Pull
8 min to finish Superset x 3
5 R/L Elevated SA Plank row
15 Close grip bent over row
--------
2 mins KB Swing High pull
 
 
30-45    WOD (15 min)
3 rounds 45/15
Push up, push back, broad jump (shuffle back or turn around)
Glute bridge KB chest press + KB Pull over (KX 35W/53M)
Sit up w/ shoulder press + tricep ext (KX 25W/45M)
Side vup R, V up,  Side vup L, v-up
KB Mtn Climber (GO FAST!!)
  
 
WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 Rounds:
5 walk out push ups
10 squats
5/5 Rocking lunge
10 sit ups
 
    15-25 Squat Strength 
3 rounds
5/5  KB single arm squat
10/10 KB Goblet Bulgarian Split Squat
10 KB Goblet SUMO SQUAT

 
25-45    WOD:
 1 Round till completion (must finish each exercise before moving on [20 min cutoff]):
Every 5 min do 20 jump squat

·         10 Burpees Kb swing (KX 35W/53M)

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge

·         20/20 KB High Pull (KX 35W/53M)

·          500M RUN or ROW (ZOOM 2 min Lateral Burpee)

·         20/20 KB High Pull (KX 35W/53M)

·         15R/15L Jump Lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees kb swing (KX 35W/53M)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 40 sec on/10 sec off 2 Rounds
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
 
    20-30   Horizontal Press
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
  
• Flip over for 60 second sit-ups
  
• 45 seconds wide push-ups
  
• 45 seconds elbows-to-knees crunches
  
• 30 seconds kettlebell diamond push-ups
  
• 30 seconds V-UPS
  
• Finish it off with 100 dbl count arm haulers and flutters kick
  

 
30-45  WOD
BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
10/10 SINGLE ARM CHEST PRESS  (KX 35W/53M)
10/10 SNATCH (KX 35W/53M)
10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP
10 KB THRUSTER (KX 40W/60+M)

BUY OUT: 250 M RUN OR ROW (ZOOM 2 MIN KB SWING/ HIGH PULL/ OVER HEAD SWING)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up REPS 20/15/10/5 (3x does not change)
3 x side shuffle
Skaters with balance
Touch jumps
Side plank hip lift R
Side plank hiplift L
 
 
    20-30    Core 
2 rounds 45/10 sec of wall ball hollow body rock
superman
Inchworm hop forward/hop back
KB Dead Bug
DBL Leg lift with Ceiling Stomp

THEN 1 min Situp
 
    30-45    WOD 3 ROUNDS
10 KB Pull, Catch and Squat (KX 35W/53M)
10 Reverse burpee (spinal rock to jump or handstand)
20 sit up
10 T2B 0r V-up
10 PULL UP (ZOOM KB Dead swing//Long jump // shuffle back)
 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP
 
    20-30    Power Lift: DBL KETTLEBELL CLEAN and rowing machine (or TRX POWER PULL)

Run the rack on the 5R/5L DBL KETTLEBELL CLEAN with 20 cal ROW on rowing machine (or 5r/5L TRX POWERPULL.)  Once an 5 rep max is reached,repeat three times with no rowing.

(ZOOM : 10 Min AMRAP 3/3KETTLEBELL SWING CLEAN, 3/3 single leg deadlift + clean + reverse lunge, 1 min Plank)
 
30-45 WOD: TABATAS: FINISH EACH TABATA BEFORE MOVING TO THE NEXT EXERCISE (8 ROUNDS 20ON/10OFF)
- Sumo deadlift high pulls
- TRX JUMP SQUAT
- Wall ball Burpee
-  10 bicycles + 3 situp (in same 20 sec)