TXT PROGRAMMING 07/06/20-07/11/20 STRENGTH WEEK: #10

10 TXT STRENGTH WEEK 10
TXT PROGRAMMING
07/06/20-07/11/20
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 (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
 
1 min Prone dowel/towel pull downs
1 min back hyperextensions
 
 
30-45     WOD 
Ascending AMRAP 3, 4, 5, 6…
Sit up with bicycle
Side swing R, SA swing R, SA swing L, Side swing L
Mountain climber R/L, to sit out R/L
Side shuffle sprawl (PU optional) 3 x never change
 
 
 
 
TUESDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 8-10MIN
250m Row or 50 jumping Jacks
10/10 Switch Blades
15 Glute Bridge
20/20 Mountain Climbers
 
  
20-30    Lunges - 10MIN AMRAP
5/5  Forward/Side/Reverse Lunge
10/10 Step Up or kneeling step up
 
30-45    WOD 15-20min AMRAP 
10/10 SL deadlift to reverse lunge
15 Swing Squats
20 Jump Squats or weighted pulsing squat
15 Sumo Squat
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    Press Strength 
40/10 x 3
Push up
Dips
Thruster (Both hands on bell)
Seated Chest press
 
30-45    WOD
3 Rounds
5 KB swing
10 Sit up with KB chest press
5 KB swing
10 R/L Lateral Lunge Kb reach & clean
5 KB swing
10 Jumping jack w/ KB overhead press
 
  
THURSDAY     0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 30/10x3 
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 15-20min AMRAP
5R/5L TSU
5 Burpees
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
5 Squat/ Halo R/L
 
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 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
        80 Rope Skips
        20 Jump Lunges
        70 Rope Skips
        20 One Leg Deadlifts (10 R/10 L)
        60 Rope Skips
        20 KB Switch blades (10 R/10 L)
        50 Rope Skips
        20 Bottoms Up Presses (10 R/10 L)
        40 Rope Skips
        20 Wall Balls or jump squats
        30 Rope Skips
        20 Mountain Climbers (R&L)
        20 Rope Skips
        20 Burpees kb swing
        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 North/South Plank L
5 North/South Plank R
10 KB Pullovers with hips elevated
5 Pull ups (only for in person classes)
20 Deadbug
 
30-45 WOD

7 Min EMOM
3 Pull-up
6 Pushup
9 Squat
12 Swing

-1 Min Rest-

7 Min EMOM
10 Sumo D-lift Highpull
10 Chinees (ea side)
10 Dbl Unders or jump jack

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