TXT PROGRAMMING 06/29/20-07/04/20 STRENGTH WEEK: #9

TXT PROGRAMMING
06/29/20-07/04/20
STRENGTH WEEK: #9



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
10 sprawls
then...
35/15 x 2
Crawl down & back (use mat or 6’ area) - keep hips low & level
Skaters
Scapular push ups
then...
10 sprawls
 
 
    20-30    Lift Strength
Ascending… 1, 2, 3, 4, 5...(10 min cut off)
Single Leg DL R
Snatch R
Single Leg DL L
Snatch L
KB clean & Squat (both hands on bell)
 
 
30-45     WOD (15, 18, or 20 min cut off)
“Lucky 7’s” : 7 reps of 7 rounds
Single leg deadlift to KB HP (R & L)
Lateral Lunge Burpee (count burpee)
Clap or plyo push up
KB swing to KB High Pull
Ceiling stomps
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
8 min AMRAP
5 Plank Shoulder tap to pike
5 R/L sit out
5 dead swing
 
  
20-30   Horizontal Pull
Superset x 3
5 R/L Elevated SA Plank row
15 Close grip bent over row
--------
2 mins Swing High pull
 
 
30-45    WOD
45/15 x 3
Push up, push back, broad jump (shuffle back or turn around)
Glute bridge, KB chest press, KB Pull over
Sit up w/ tricep ext
Side vup R, V up,  Side vup L 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 Rounds:
5 walk out push ups
10 squats
5 R/L Rocking lunge
10 sit ups
 
    20-30  Squat Strength 
3 rounds
10 KB single arm squat L
10 KB single arm squat R
10/10 KB Bulgarian Split Squat
10 KB SUMO SQUAT

 
30-45    WOD:
 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):
Every 5 min do 20 jump squat

·         10 Burpees Kb swing

·         20 Goblet Squats 

·         15R/15L Jump Lunge

·         20/20 KB High Pull 

·          500M RUN or ROW or 2 min Lateral Burpee

·         20/20 KB High Pull

·         15R/15L Jump Lunge

·         20 Goblet Squats 

·         10 Burpees kb swing
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 40 sec on/15 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 a couple sets of 25 three-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 SINGLE ARM CHEST PRESS L
10 SINGLE ARM CHEST PRESS R
10 SNATCH L
10 SNATCH R
10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP or long jump shuffle back
10 KB THRUSTER

BUY OUT: 250 M RUN OR 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
3x Bear crawl forward and backward
 
 
    20-30    Core 
2 rounds 45/10
superman
Inchworm hop forward/hop back
Deadbug
DBL Leg lift with Ceiling Stomp

THEN 1 min Situp
 
    30-45    WOD 3 ROUNDS
10 KB Pull, Catch and Squat
10 Reverse burpee (spinal rock to jump or handstand)
20 sit up
10/10  Windshield wipers 
10 KB koi Dead swing//Long jump // shuffle back
 
SATURDAY HAPPY 4th of JULY!!!!!!!
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: Get into a cute outfit and get all dressed up!!
    20-30    Power Lift
Superset
Lift - Food into your mouth!!!
Maybe even a beverage of your choice!!!
30-45 WOD
Spend time with your family and friends!!!
Relax and take the day off!!!!

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