TXT PROGRAMMING 07/15/24 - 07/20/24 STRENGTH WEEK: #1

TXT PROGRAMMING
07/15/24 - 07/20/24
STRENGTH WEEK: #1



MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
STRENGTH MUST START IN 10 MIN INTO CLASS
WARM UP: 6 MIN EMOM
ODD: 5R/5L Jump lunge & 5 V-Ups 
EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min


    10-25  Lunge Strength  3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
10/10 Dbl KB Bulgarian Split Squat (Modify by not elevating rear foot.)
10/10 Dbl KB Single Leg RDL

 
25-45     WOD: *THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER


WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X
LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS


TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
STRENGTH MUST START IN 10 MIN INTO CLASS
Warm Up: 3 ROUNDS
3 inch worm walking hands out as far as they can go
3/3 Side Lunge
3/3 Squat & Halo
10 Jump Jack
  
10-25   Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
3 Rounds
10 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep)
10 DBL KB NEUTRAL Strict Press 
10 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT.

THEN  FINISH WITH
30 OVERHEAD KB SWING (KX 35W/53M)

25-45    WOD 
 Benchmark THE RICK BURGER
(20 min cutoff) PRO TIP: separate movements to modify 
50/50m OA KB Waiter Carry (KX 25/40)
50/50m OA KB Farmer Carry (KX 40/60+)
40 DBL KB Clean + Squat (KX 25/40)
30 Box Jump (KX 20/24)
20 Pull Up (KX no band)
10 Burpee + Wall Ball (KX14/20) 
50/50m OA KB Farmer Carry (KX 40/60+)
50/50 OA KB Waiter Carry (KX 25/40)


LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds (4 min)
20 sec crunch tuck (ADD KB FOR EXTRA CHALLENGE)
10 sec hollow body hold or rock


    20-30    Core Strength
3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL TOSS or FROG JUMPS
Plank hold
Beast Bird Dog
Hollow body Hold
KB Dead Bug
 
30-45    WOD: 15 MIN EMOM if you finish in the min you get to rest. If you do not, stop and move on. 1x thru all exercises.
MIN 1: 15 cal W//20 cal M ROW or BIKE
MIN 2: 20 Goblet lunges
MIN 3: 15 Push ups
MIN 4: 15 cal W//20 cal M ROW or BIKE
MIN 5: 20 Wall Balls
MIN 6: 15 Burpee
MIN 7: 15 cal W//20 cal M ROW or BIKE
MIN 8: 20 Box Overs
MIN 9: 15 Pull ups
MIN 10: 15 cal W//20 cal M ROW or BIKE
MIN 11: 20 Ball Slam
MIN 12: 15 Sit up
MIN 13: 15 cal W//20 cal M ROW or BIKE
MIN 14: 20 KB Swing KX 35w/53M
MIN 15: 15 Crunch Tuck

LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS
  
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
2 x Walk out, push back, hop forward & Shuffle back
10 r/l Pulsing lunge 
10 band pull aparts
5 o.h. Kb swings
40 Bicycles


    15-30    Lift Strength 20min
3 ROUNDS
 8 reps Conventional Dead-lift Touch and go reps, :3 tempo lowering the KBs to the floor.
10 Tempo Romanian Dead-lift 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD (PRO TIP: stagger start class)
3 ROUNDS
20 WALL BALL (KX 14w/20m) 
20 Sit up or Deadbug
15 DIPS
30 JUMP ROPE (KX 6 DBL UNDER)
15 KB SUMO DEADLIFT HIGH PULL (KX 40W//80M)

LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 30 sec on/10 sec rest
leg scissors
mtn climber
lateral leg scissors
glute bridge
side plank leg lift right- (do left second round)
 jump squats


    20-30  STRENGTH HORIZONTAL ROW  
3 ROUNDS
8 Tempo TRX Row with tempo 3330(:3 down, :3 pause, :3 up, :0 at the top)
10/10 Lawn Mower Row
 
    30-45    WOD  The snatch weight should be light because we are higher volume in reps. 
7 Rounds
10 Snatch R (KX 20w/40m)
10 Snatch L
10 V-UP (Modify Leg Lifts)

LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
30 Mountain Climbers
2/2 Rocking Lunges 
10 Superman 
20 Glute Bridges 


    20-30    Squat Strength Time for tempo!!
3 ROUNDS
8 Tempo Goblet squat 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.
10 HEAVY Goblet Squat and quick rest
 
30-45 WOD: 15 min AMRAP 
2 min ON// 1 MIN BURPEE
1R/1L Turkish Get Ups (KX 35W/53M)
10 Sit Up with Russian twist
10 DBL KB Chest Press (KX 35W/53M)
50m Heavy ONE ARM Farmer carry (KX DBL 53W/70+M) 

LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS