TXT PROGRAMMING 07/05/21-07/10/21 STRENGTH WEEK: #2

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 hindu pushup
3 inchworm scorpions
5 wall ball
50 jump rope
Short run
 
    20-30   Horizontal Press Strength 
TWO EMOM CHEST PRESS 5 rounds (alternate between EMOMs)
EMOM 1: 5x 1 arm KB Press R, 1 arm KB Press L, 1 Press Double KBs
EMOM2: 3x 5 pushup, 10/10 mtn Climber
 
30-45     WOD: “Run To The Hills” For time with 20 minute cutoff:  
    250m run
    20 One Arm Snatches Right
    250m run
    20 One Arm Snatches Left
    250m run
    20 Burpees
    250m run
    20 One Arm Thrusters Right
    250m run
    20 One arm Thrusters Left
    250m run
    20 Jump Lunges
    250m run
    20 One Arm Swings Right
    250m run
    20 One Arm Swings Left
    250m run
    20 Jump Squats
    250m run

 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10sec
KB Good Morning (held at chest) with KB reach when you stand (light KB)
4 high knees to Burpee no p.u.
    Alternating single leg v-ups
  
20-30  CORE Strength 10 min time cap
REPS 20/16/12/8/4
Russian twist (double count reps)
T2B or K2E or V-up
Superman
5 sec ARCH BODY HOLD (stays the same)
 
30-45    WOD 3 Rounds 45/15
clean pivot press with Pivot R  (KX 35W//53M) https://www.instagram.com/p/B9J2HtOnnuu/?igshid=cs31v6ne5st8 modify with just strict press
Clean pivot press with Pivot L  (KX 35W//53M)
Push up to the right of the KB then Left & Right arm Snatch  (KX 35W//53M) https://www.instagram.com/p/B9HTgQsnMMw/?igshid=18untbou2x2os modify with just snatch
Push up to the left of the KB then right & Left arm Snatch  (KX 35W//53M)
Hollow Body Rock or dead bug
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 1,2,3,4
Single Leg Deadlift each side
 
2 Burpees between each exercise!
 
10,9,8,7
X-Walk or side plank leg lift each side
 
    20-30 Power Lift Strength DBL KB SQUAT
5 Rounds of
3 (2 sec pause at bottom of squat) Tempo squat
+
2 Regular temp DBL KB Squat
REST REPEAT (The weight should be challenging and you can run the rack.)

(ZOOM 10 min EMOM Odd Min: Tempo squat 3 sec down 2 sec pause 0 up. Even min: 15 gob squat + 5 jump squat) 
 
30-45    WOD 
3 ROUNDS
27 Wall Ball (KX 14W//20M)
18 Sit Up (KX Ab mat Sit Up)
9 DBL KB Clean from the ground (KX 35W//53M)
THEN
1 min Rest Or Plank
THEN
3 ROUNDS
15 T2B or v-up
3/3 Goblet box step up or Lunges (KX 35W//53M)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP 
5/5 KB snatch 
5/5 KB swings
1 wall walk or 3 inchworms
3 KB Burpee + Thruster + Goblet Reverse Lunge 
 
    20-30    Vertical Pull Strength
8 min of max pullup negatives. 3 reps with a 3 count lowering (rest as you need to)
1 min MAX PULLUP

30-45  WOD: Partner up!! 5 rounds of the three EMOMS
circuit through the 3 EMOMs Partners will share the reps and split them up however they please. You must finish the first exercise in the EMOM before moving to the next. If they finish before the minute ends they get to rest. If you do not finish before the minute timer, you move on to the next exercise without finishing. If people don't want to partner or it's ZOOM half the reps for the EMOM.


EMOM 1
10 DBL SNATCH  (KX 25W//40M) single snatch is 6/6 split between partners
10 DBL SWING  (KX 35W//53M)

EMOM 2
20 v-up
20 pushups

EMOM 3
10 pullups (ZOOM 6/6 Lawn Mower row)
10 DBL KB or GOBLET Thrusters  (KX DBL 35W//53M)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
30 butt kickers
3/3 side plank hip lift
3/3 SA chest press
5 full spinal rocks
10 glute bridges
 
    20-30    LUNGE Strength 5 rounds
1 min rev. Lunge, squat, rev. Lunge body weight, squat repeat
1 min RTR 5/5 weighted forward Lunge (working up to a heavier KB each round.)
 
    30-45    WOD 15 Min AMRAP (stagger class)
6 Goblet squat with Bicep curl at bottom to goblet press with Tricep ext at top  (KX 35W//53M) https://www.instagram.com/p/B9MKsarB8cz/?igshid=kqx0gw2zb91w
3/3 (Start Kneeling) Bicep curl to Press//Lunge to Standing with KB overhead, then back down (KX 20W//30M)
6 Dbl KB Snatch  (KX 35W//53M)
6 Dbl KB Chest Press  (KX 35W//53M)
250M Row (ZOOM 6 Burpees)

 
SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Ball slam
Wall ball
Jump rope or jump jack
 
    15-25    Vertical Press Strength
5 min RTR swing clean to bottoms up press. 3R/3L
5 min RTR 3x with 3R/3L Seated Alt Strict Press
 
25-45 WOD    1 ROUND 10 spinal rock/ burpees

5 ROUNDS 
5/5 Shoulder press  (KX DBL KB 25w/40m)
10 Sit ups

1 ROUND
10 Spinal rock/ burpees

5 ROUNDS 
5/5 OA SWING
10 TRX rows

1 ROUND
10 Spinal rock/ burpees