TXT PROGRAMMING 07/08/24-07/13/24 STRENGTH WEEK: #10

TXT PROGRAMMING
07/08/24-07/13/24
STRENGTH WEEK: #10



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 15,10,5
Seated dowel press
Pike pushup
Hanging Shoulder packing or on TRX
Short jog or row


    20-30    Vertical Pull Strength: 10 min cut off circuit through below exercises
1,2,3,4,5,6,7,8,9,10… North South Plank R the L
1 challenging strict pullup
10 KB Dead drag ( work on activating lats)


30-45     WOD: 15 min AMRAP
2 PULL UPS (KX NO BAND HELP)
4 DEAD SWINGS (KX 25W/40M)
3/3 SIT OUT or GRASSHOPPER
4/4 JUMP LUNGE
10 KB HEAVY SWING (KX 40W/80M)


5 MIN FOAM ROLL LEAD BY DOING 30sec each body part
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
10/10 Butt kickers
10 Sumo squat
10 Reverse lunge
20 Jump rope or jump jack
  
20-30    Lunges - 10 min CUTOFF
RTR to 1/1 rep max Goblet or DBL Forward of Rev. Lunge




30-45    WOD: 15 MIN AMRAP
3 Clean to Reverse Lunge R (MODIFY BY SEPARATING MOVEMENTS)
3 Clean to Reverse Lunge L (KX 25W/40M)
3 Lateral Lunge to Overhead press R (goblet or dbl KB) (MODIFY BY SEPARATING MOVEMENTS)
3 Lateral Lunge to Overhead press L (KX DBL KB 25W/40M)
5 Goblet Box Step Up R (KX 35W/53M)
5 Goblet Box Step Up L
50 Jump Rope or (KX 10 DBL UNDERS)


5 MIN FOAM ROLL LEAD BY DOING 30sec each body part  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 
 2 rounds 30 sec on each PLEASE WATCH  SHOULDER INFORMATIONAL VIDEO it will explain the exercises you will need pullup bands for this
External rotation with band with 5 sec hold
Horizontal abduction with band 5 sec hold
Cheerleader with band 5 sec hold




    20-30    Press Strength 3 ROUNDS 45 SEC ON 15 SEC PLANK HOLD
KB PRESS L// SWING SWITCH // KB PRESS R
KB GOBLET Pull from ground to chin then PRESS OVER HEAD
PIKE PUSHUP or HSPU (IF FEET ARE ON THE WALL PLEASE REMOVE SHOES)


30-45    WOD: 3 ROUNDS at 5 MIN each 
Start at 2 reps each and add a rep each round. Continuously circuit through the exercises, stop at 5 min timer and do 5 INCHWORM BALL SLAM. Then continue where you left off. 
KB WINDMILL R (KX 25W/40M)
KB WINDMILL L
KB RENEGADE ROW + PUSHUP (KX 25W/40M)
KB OVERHEAD SQUAT R (MODIFY BY CHANGING TO FRONT RACK SQUAT) (KX 25W/40M)
KB OVERHEAD SQUAT L
ROW 250M (rowing meters never change)


  5 MIN FOAM ROLL LEAD BY DOING 30sec each body part


THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
MOBILITY WARMUP 10 MIN
Warm Up: 3 Rounds:
5 Inchworm with push up
5/5 curtsy lunge to knee hug
10 leg lifts
15/15 cross body climbers
 




    20-30    CORE 10 Min Amrap:
10 sit up bridge to opposite reach
10 knee huggers
10 hollow body rocks
10 dbl bicycle to sit up
10 double plank jack/mountain climber


30-45  WOD: 
Buy in:
250M RUN or ROW


15 MIN AMRAP
10 BOX DIPS
5 Hollow body rocks
10 jump squat to jump lunge R & L (modification use trx to or separate movements)
5/5 Sit out or grasshopper (modification elevate hands on to a box)
10 Ceiling stomp
5 DBL high knees to sprawl


Buy out:250M RUN or ROW


5 MIN FOAM ROLL LEAD BY DOING 30sec each body part


FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min Amrap
10 Single leg glute bridge R
10 Single leg glute bridge R
10 TRX Deep squat or hold a KB and get low squat
10 Step over & Step Under
10 KB Good morning




    20-30    Lower Pull Strength - 10 min AMRAP
RTR to 1-3 rep max SUMO DEADLIFT with DBL or SINGLE KB


    30-45    WOD: 5-10-15-20-15-10-5 (15 min cutoff if you finish before 15 min climb the pyramid again. This should be fast and light.)


SIT UP
BICYCLE (DBL REPS)
SINGLE LEG DEADLIFT R (KX 35W/53M)
SINGLE LEG DEADLIFT L
SUPERMAN
BALL SLAM (KX 15W/30M)
TRX HAMSTRING CURL (MODIFY BY DOING EXERCISE BALL HAMSTRING CURL)


5 MIN FOAM ROLL LEAD BY DOING 30sec each body part


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Pike toe touch
Ball slam toss over the shoulder
Toe taps on ball
Jump jack


    20-30    Horizontal Pull Strength -  10 MIN
RTR 1-3 rep MAX Lawn mower row


30-45 WOD: 
5 MIN AMRAP
5 KB GOBLET PULL//CATCH//SQUAT (KX 25W/40M)
10 BOX JUMP     (MODIFY BY DOING BOX STEP UPS)


5 MIN AMRAP
5 BURPEE to HIGH PULL (MODIFY BY SEPARATING MOVEMENTS) (KX 25W/40M)
5 SPINAL ROCK TO JUMP or HANDSTAND (REMOVE SHOES IF YOU USE THE WALL) MODIFY BY SEPARATING MOVEMENTS


5 MIN AMRAP
2/2 SINGLE LEG SQUAT (MODIFY BY USING A BOX TO LESSEN THE DEPTH OF THE SQUAT)
3/3 TRX POWER PULL
4 DBL SNATCH (KX DBL KB 25W/40M)


5 MIN FOAM ROLL LEAD BY DOING 30sec each body part