TXT PROGRAMMING 06/21/21-06/26/21 STRENGTH WEEK: #10

TXT PROGRAMMING
06/21/21-06/26/21
STRENGTH WEEK: #10



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
8 min AMRAP
10  V-up to Superman
10 Push up w/ extension
10/10 Alt Single arm swing
 
 
    20-30    Vertical Pull Strength
5 ROUNDS 
10 rounds (5 MIN)
15 SEC ON/15 SEC OFF 
HOLD CHIN OVER BAR or use TRX FOR 15 SEC  OR KB Waiter Carry Hold
(have an A & B group and alternate members.)

5 MIN OF:
3 SETS OF 5 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT.
PULLUP FAST AND LOWER YOUR SELF SLOW.

 (ZOOM will need dowel or towel)
1 min Prone dowel/towel pull downs https://www.youtube.com/watch?v=D8jCFnQteaQ
1 min Back hyperextensions https://www.youtube.com/watch?v=Bw9YuQTTc58
 
TABATA 20/10 x 4
OH KB swing
Seated KB Pull downs (Hold kb over head and pack your shoulders then press away)
 
1 min Prone dowel/towel pull downs
1 min back hyperextensions
 
 
30-45     WOD 15 min
Ascending AMRAP 3, 4, 5, 6…
Sit up with bicycle (count the situp)
Mountain climber R/L, to sit out R/L (seperate the movements if the form is not correct)
50m Farmer carry 2 kb (reps dont change)(KX 53W/80+M)
10 Bar hang leg lift or v-up with slow leg lower (reps dont change)
 
 
TUESDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 8-10MIN
250m Row or 50 jumping Jacks
10 Squat pulse
15 Glute Bridge
20/20 Mountain Climbers
 
  
20-30    Lunges - 10MIN AMRAP optional RTR 
5/5  KB Goblet Forward/Side/Reverse Lunge (separate movement if to challenging)
5/5 KB Goblet Step Up with 3 sec lift & 3 sec lower  or kneeling step up
 
30-45    WOD 15-20min AMRAP 
10/10 SL deadlift +clean  to reverse lunge (KX 35W/53M)
15 Swing Squats (separate movement if to challenging)
20 Jump Squats or weighted pulsing squat
15 Sumo Squat (KX 40W/60M)
10/10 Single Leg Glute Bridge
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
2-4 rounds
10 Scapular push ups
10 Knees to elbows (kb optional)
10 Plank Jack to knee tuck
10 DBL squat, to DBL rev lunge
 
    20-30   Vertical  Press Strength choose a challenging weight
3 rounds 40/10
Push up
Dips
Thruster (Both hands on bell)
Seated Shoulder Press
 
30-45    WOD
3 Rounds
10 KB swing (KX 35W/53M)
10 Sit up
10 KB swing
10 Handstand pushup or Seated alt. shoulder press
10 KB swing
10 Wall Ball (KX 14W/20M)
 
  
THURSDAY     0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3 rounds 30/10 
Plank Jacks
Hollow Body Rock
Burpee no push up
Squat Jacks
 
    20-30    CORE 5-10-15-20-15-10-5 Reps
Leg lift with twist (count the twist)
Single leg V-Up (each side) 
Side Plank Hip Lift  (each side)
 
30-45  WOD 5 rounds (every 2 min 5 t2b or 5 hollow rock)
5R/5L TSU (KX 35W/53M) (go to hip bridge) https://www.youtube.com/watch?v=312M24jBgEU
5 Push up negative (3 second lower) 
5R/5L Side Bear crawl with KB pull through
5R/5L SA Swing/Clean/Thruster/Snatch
5R/5L KB Circle Crunch or 10/10 without KB
5R/5L Squat/ Halo (KX 25W/40M)
 
Bear crawl demo:
https://www.instagram.com/p/B9v0YLppewv/?igshid=p652kwf4v2gl
 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
 2 rounds 45/15
Touch jump twist to the right
Touch jump twist to the left
Windshield wipers
2 Scorpions// 2 super man
2 Iron Cross//2 v-up
 
    20-30    Lift Strength -  SUMO Deadlift!!!
5,10,15,20,25,30,35…..keep adding 5 reps every round
Sumo DeadLift
Sumo Squat
Frog Bridge Hip Lifts
 
    30-45    WOD  Jump ropes or ZOOM dbl count bicycles
Get As Far Through The List As Possible In 15 Minutes:
        100 Rope Skips
        20 TRX Rows or KB Bent over row
        90 Rope Skips
        20 Swings (KX 35W/53M)
        80 Rope Skips
        20 Jump Lunges
        70 Rope Skips
        10/10 One Leg Deadlifts (KX 35W/53M)
        60 Rope Skips
        20 KB renegade row + pushup (KX 25W/40M)
        50 Rope Skips
        10/10 Bottoms Up Presses (KX 15W/25M)
        40 Rope Skips
        20 Wall Balls or jump squats (KX 14W/20M)
        30 Rope Skips
        20/20 Mountain Climbers
        20 Rope Skips
        20 Burpees kb swing (KX 35W/53M)
        10 Rope Skips
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 min AMRAP
5/5 Reverse Plank w/ Leg Lift 
5/5 Elbow Plank w/ forward reach
10 Plank Jack w/ Mountain Climber
 
    20-30    Horizontal Pull Strength - 
3 Rounds
5/5 North/South Plank L
10 KB Pullovers with hips elevated
10 TRX Row with 3 sec negative  (zoom 5/5 Plank and OA row)
20 Deadbug
 
30-45 WOD

7 Min EMOM
3 Pull-up (Zoom: 3 OH Swing)
6 Pushup
9 Squat
12 Swing (KX 35W//53M)

-1 Min Rest-

7 Min EMOM
10 Sumo D-lift Highpull (KX 40W//60M)
10/10 Chinees 
10 Dbl Unders or 50 jump rope or 50 jump jack