TXT PROGRAMMING 06/28/21-07/03/21 STRENGTH WEEK: #1

TXT PROGRAMMING
06/28/21-07/03/21
STRENGTH WEEK: #1



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 ROUNDS
5/5 TSU
5 Hindu pushup
5 band pullapart
10 sit up
10 Glute bridge
250 row or run (ZOOM: 45 sec jump jack + lunge R/L)
 
    15-25   Lunge Strength: 10 min AMRAP
RTR  1 TURKISH GET UP 5/5 ALT Lunge with KB overhead. Then TURKISH GET DOWN and switch sides. Go up in weight after completeing each side. (KNEE FRIENDLY VERSION If you cannot do a full TGU do a Turkish Situp to hip bridge then lunges or x-walks.)
(ZOOM: Do not run the rack keep adding one rep TGU & only do lunges on the first TGU of each side then finish the rest of the reps for the TGU on that side then move to the other side.)
 
 
25-45     WOD: 
10 MIN AMRAP
5 HANDSTAND KICK UP OR 1 WALL WALK or 1 INCH WORM + PUSHUP
10 BOX OVERS
10 SITUP

10 MIN AMRAP
20/20 TRX MTN CLIMBER
10 KB LEGS UP STRAIGHT TOE TOUCH 
5/5 DBL KB FRONT RACK LUNGE (KX dbl 25W/ dbl 40M)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3/3 scorpions
6 hanging shoulder packing
9 seal jacks
12 light oh kb swing
  
20-30  Vertical press Strength:
3 sets of 10 reps
OA Strict press
 
3 sets of 10 reps each side
Squat halo
 
30-45    WOD: WOD 20 MIN CUTOFF

BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
20 CAL ROW OR BIKE (ZOOM: 50 KB SWING)
10 SNATCH R  (KX 35W/53M)
10 SNATCH L
10 WALL BALL  (KX 14W/20M)
10 T2B or V-up

BUY OUT: 50 M DBL Waiter Carry  (KX DBL 25W/40M)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  3 rounds 20/10
Jump rope 
Lateral Bear crawl KB pull through 
Lateral Bear crawl KB pull through
Dead bug slow
 
    20-30    Core Strength: 3 ROUNDS 45 SEC ON// 10 SEC OFF
TRX PIKE
KB SITUP AND OVER HEAD PRESS
PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
WALL BALL SITUP
 
30-45    WOD ASCENDING LAPS! After 3 Laps you are done. 
20 DBL UNDERS or 100 Jump rope (ZOOM: 50 JUMP JACK) 
15 Ball Slam
10 DBL KB Thruster  (KX 25W/40M)
5/5 SIDE PLANK HIP LIFT 
1st round 250M run or row 1 LAP, next round 2 Laps, Then 3 Laps (ZOOM: 1 min plank, then 2 min plank, 3 min plank, then done.)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
3 inch worm scorpion
3 pushup negative
3/3 kb clean + press 
10 bird dog
 
    20-30    Lift Strength: CHEST
3-6-9-12-9-6-3
Pushup
DBL KB Chest Press
 
30-45  WOD:
LUCKY #7 - 7 Rounds of the following exercises for 7 reps each.
                7 Vups
                7 Snatches Right  (KX 35W/53M)
                7 Snatches Left
                7 Burpees
                7 Pullups (ZOOM: 7 OH SWING)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
100m run or row
10 Kettle Bell Swings (20w / 35m)
5 Jump Touches
15 Squat
15 Sit Ups
30 Jump Rope
 
    20-30    Horizontal pull Strength:
3 Rounds
10 TRX Negatives (3 second lower)
10 TRX WIDE ROW
10 Rengade row (NO PUSHUP)
 
    30-45    WOD: 15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
        Burpees
        KB High Pulls (KX 35W/53M) level up with DBL KB!!
        Jump Rope (10X)
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, The importance of the hip hinge (see below.)
https://youtu.be/esGYTeI6r14
Warm Up :
8 ROUNDS 20/10 Alternate between the 2 exercises
Dead swing https://youtu.be/1OqP7vZtERo
Pistol https://youtu.be/t7Oj8-8Htyw
(really focus on getting them to the next level safely)
 
    20-30    Squat Strength: 7 minute EMOM (Every Minute On the Minute)
5 Heavy Squats
5 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up**
 
30-45 WOD: 21-15-9 reps of 
DBL KB THRUSTER, (kx 25w/40m)
50m one arm farmer carry R (kx 40w/80m)
50m one arm farmer carry L , 
one arm swings R (kx 35w/53m)
One arm swings L 

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