TXT PROGRAMMING 07/31/23-08/05/23 STRENGTH WEEK: #10

TXT PROGRAMMING
07/31/23-08/05/23
STRENGTH WEEK: #10



MONDAY
    0-20 min Isolated Mobility,& Dowel stretch,  warm up drills, Movement Patterning/Technique, 
Warm Up: 3 rounds
6/6 KB Plank Pull through
6/6 Single leg v-ups
6 pushup
20 jump rope


    20-30    Vertical Pull Strength (PULL UP) Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
    BEGINNER - Pullup Negatives (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
    EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30 lb Women/2-50lb Men)


30-45     WOD 1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of:
        One Arm TRX Power Pull Right
        One Arm TRX Power Pull Left
        One Arm KB Push Press Right
        One Arm KB Push Press Left
        KB Goblet Squats (KX 35/53)
REST 1 Round




TUESDAY
0-20 min Isolated Mobility & Dowel stretches  dynamic warmup , Movement Patterning/Technique 


Warm Up: 3 rounds
1/1 Around the world lunges (front, side, back = 1 rep)
5/5 Bulgarian Split Squats
5/5 single arm Kettlebell Swings
30 butt kickers
  
20-30    Lunges - Walking Lunge / ROW

• Partner up and alternate between Weighted Walking Lunges and 10 Cal ROW.  While Partner A is Lunging, have Partner B perform 10cal row.  Switch!  Focus is on height, not conditioning 
  

30-45    WOD: 15 Rounds For Time Of: (15 Minute Cut Off)
    15 KB Swings (Modification Deadlift)(KX 35/53)
    50 Jump Rope (KX 25 Double Unders)
  


WEDNESDAY
0-20 min Isolated Mobility and dowel mobility, dynamic warm up drill, Movement Patterning/Technique, 
Warm Up: 
3 Rounds
5 Push up to pike (you choose difficulty level)
10 high Knees
5/5 Plank w/ rotation  


    20-30    Press Strength Turkish Get Up w/ Press 
RTR & work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  No need to get back down- just place the bell back on the floor.  Repeat top set 2X.  Give plenty of rest between sets.


30-45    WOD15 Minute AMRAP Of:
    Run 250m
    10 KB Snatches R (KX 35/53)
    10 KB Snatches L (Modification: DB Snatch or One Arm KB Swing)
    20 Chinees
  
THURSDAY
    0-20 min  Isolated Mobility & dowel stretch, dynamic core breathing warm up drill, 
Warm Up: 5 min AMRAP
3R/3L KB WINDMILL with a yoga block balancing
5 KB Swing to High pull 
3/3 Windshield wipers
10 deadbugs with med ball 


    20-30    CORE: Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)

30-45  WOD  8 ROUNDs: 20 Seconds On/ 10 Seconds Off on Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
        Pullups
Burpees
        Lying Leg Raises OR Hanging Leg Lifts
        TRX Jump Squats
  
FRIDAY
    0-20 min  Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique,
Warm Up: 2 rounds 30/10
Seated Hip Rolls with arms over head
Hip Circles cat cow(On all fours press back to childs/cat pose then circle forward to neutral cows pose.)
Gentle lateral lunges
Scorpions
Iron Cross


    20-30    Lower Pull Strength SUITCASE DEADLIFT - Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight. 


    30-45    WOD: Get As Far Through The List As Possible In 15 Minutes:
        100 Jump ropes
        20 TRX Rows
        90 Jump ropes
        20 KB Swings (KX 35/53)
        80 Jump ropes
        10/10 Jump Lunges
        70 Jump ropes
        20 One Leg Deadlifts (10 R/10 L) (KX 35/53)
        60 Jump ropes
        20 TRX Jump Squats
        50 Jump ropes
        20 Bottoms Up Presses (10 R/10 L) (KX 25/44)
        40 Jump ropes
        20 Wall Balls (KX 14/20)
        30 Jump ropes
        20/20 Mountain Climbers
        20 Jump ropes
        20 Push Ups (focus on holding that perfect plank)
        10 Jump ropes


SATURDAY
0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games
Warm Up: 6 min AMRAP
5/5 TRX One Arm Row
10 Banded tricep ext
10 Superman
10 Plank Jack w/ Mountain Climber


    20-30    Horizontal Pull Strength -   KB LAWN MOWER ROW WITH TRX BACK FLY
Work For 10 Minutes
RTR 3/3 reps Lawn Mower Row. & 10 TRX Back Fly (superset only on RTR)
5 sets of 3 reps on each arm at top weight. And try for a 1 rep max heaviest one arm row with THE BEST form.


30-45 WOD: 21-15-9
Butterfly Sit-ups (AB Mat optional)
Double Under (Mod: singles 63-45-27)
KB Swings (KX 35/53)
Hand-release Pushups (Mod: Elevate to hands on box)

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