TXT PROGRAMMING 07/10/23-07/15/23 STRENGTH WEEK: #7

TXT PROGRAMMING
07/10/23-07/15/23
STRENGTH WEEK: #7

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MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: group warm up!!
Make 2-3 separate lines of equal amount of people
Have everyone line up.
Have a line of 3-4 objects to run suicides to facing the pullup bar.
1 person will run suicides and then finish with 1 pullup or jump bar touch and then tag a new teammate to run. 
Teammates not doing the suicide run & 1 pullup will do jumping jacks, bicycles, ball slams TRAINERS CHOICE. Until it is their turn to run suicides.
First team finished does not have to do 5 burpees


15-25  Strength Vertical Press
10 min AMRAP                    
DBL KB SHOULDER PRESS: REPS 1,2,3,4,5,6,7,8,9,10
KB SQUAT HOLD & BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10


25-45 WOD 20 min Cutoff
3 rounds: 
5/5 Turkish getups, (kx 35w/53m)
10 sumo deadlift high pull, (kx 53w/80m)
10 V-up + Superman
1 lap farmer carry (kx dbl 40w/80m)



TUESDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
5 min Warm Up:Group warm up, RUSSIAN TWIST PASS 
Grab a wall ball. Have everyone sit side by side with enough space to tap the ball in between you on the ground. Everyone sits up tall with feet off of the ground. The person at the beginning with the ball passes it and then runs (or bear crawls) to the end of the line and then waits for the ball. Each person after getting the ball runs to the end of the line. Once the line hits the wall. Go back the other way. :)


10-30  CORE Strength 3 ROUNDS 45 sec on 15 sec off

• Bicycle
• Leg scissors (up/down)
• Sit up russian twist
• KB Dead Bug
• Leg scissors lateral

30-45  WOD 15 Min AMRAP
10 DBL KB SWING(KX 35w/53m)
10 WALL BALL SIT UP (KX 14w/20m)
100 M DBL KB Front Rack Carry (KX DBL KB 35w/53m) (ADD 100 M every round)
  


WEDNESDAY(SHORTENED WARMUP & STRENGTH TIME FOR LONGER WOD)
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 5 AMRAP
20 mountain climbers total
5 Glute Bridges
2/2 Alternating side lunges
2 Inch worm + scorpion


10-20    Strength Power lift Sumo Deadlift RTR (run the rack starting lightest working up to heaviest)
5 reps on each weight (single or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB.


           20-45 WOD: FILTHY FIFTY (TOP TO BOTTOM)
50 Goblet Squats(KX 25w/50m)
25/25 Goblet Bulgarian split squats (KX 25w/50m)
50 Heavy Deadlifts (KX 53w/106m)
50 Sumo Deadlifts (KX 53w/106m)
25/25 Single Leg Romanian Deadlift (KX 25w/40m)
50 v ups (KX T2B)
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
5 BOOTSTRAPPER
5/5 TRX Power pull
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS


20-30   Horizontal Pull Strength: RTR with 5 rep DBL KB Bent Over Row superset with 15 rep banded tricep pulldown 
When you reach your top weight for dbl kB bent over row do 5 sets with banded tricep pulldowns.


30-45  WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees Wall Ball 

·         20 Pull Up 

·         30 Ball Slam

·         40 KB overhead Swings (KX 35W/53M)

·          500M ROW modify length for anyone who needs it.

·         40 KB overhead Swings (KX 35W/53M)

·         30 Ball Slam

·         20 Pull Up

·         10 Burpees Wall Ball 
    
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
5 min Warm Up: group warm up
Frog Hop Tag. When someone is tagged they have to do 1 Burpee. No Tag backs. 
  
20-30  SQUAT Strength RTR (run the rack starting lightest working up to heaviest)
5 reps on each weight (dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB.


30-45 WOD 5 Rounds 15 min cutoff
2/2 Snatch to curtsey lunge (lunge back with same side as KB)  (KX 25W/40M)
4 total (count your press) KB russian twist w/ press (KX 25W/40M)
6 TRX Row OR 3/3 Gorilla Row (KX 35w/53m)
4/4 SA Squat  (KX 25W/40M)
10 Box Jump
12 Hollow body rock


SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  with a partner or group of 3 if there aren't enough people 
3 rounds 20/10
Push up high five
Sit up ball throw


15-25    Strength Horizontal Press (KB CHEST PRESS) 
10 min AMRAP
5/5 One Arm KB Chest press
10 Hips Elevated KB Pullovers
10 Goblet chest press


25-45 WOD 20 min time cap 
5 Rounds
10 Pull Up or TRX Pull up
20 Push up (band around hips can help)
30 Squat (body weight, butt touches wall ball every time)
250m run or row


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In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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