TXT PROGRAMMING 08/03/20-08/08/20 STRENGTH WEEK: #4

MONDAY

    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
35/15 x 3
Push up to pike
SL glute bridge R
SL glute bridge L
Glute bridge to sit up (KB optional)
 
    20-30  Strength Power Lift - Deadlift!
10 Min AMRAP
10 SL DL R
10 KB Good Mornings
10 SL DL L
10 SA Suitcase Deadlift R
10 KB DL
10 SA Suitcase Deadlift L
 
 
30-45     WOD 
15 min AMRAP
5 KB DL to clean to reverse lunge R (both hands on bell)
5 KB DL to clean to reverse lunge L
10 Glute bridge, to KB pullover (bring hips down each time)
10 Sprawl w/ 2 plank jacks (count the sprawl)
10 alternating SA swings
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 ROUNDS 30 SEC ON// 10 SEC OFF

• PLANK TO PIKE REACH TO OPPOSITE ANKLE
  
• INCH WORM + UP DOG
  
• PLANK HIP TAPS
  

 
20-30  Vertical Pull Strength:
 Vertical Pull 10 MIN EMOMs
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through (lateral Pull) …..Then HOLLOW HOLD til min is over
OR
PULLUP NEGATIVES with Partner pullups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps
Beginner: TRX
Intermediate: Use bands
Advanced: weighted
30-45    WOD CHIPPER!! Complete workout Top to bottom
*Every 5min 30sec Hollow Body Hold*
100 Frog Jumps
45/45 Box/Mat Hop Overs
80 KB Swing High Pulls
35/35 Plank Hip Taps 
30/30 Big Girl Clams (bent knee side plank elevated clam)
50 KB Skull Crushers
20/20 Circle Crunches
15/15 Jump Lunges
20 Inverted Burpees/ Spinal Rock
10 Sit Outs
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up   
6 min AMRAP
2 push ups, 2 supermans
2 Vups 2 sit ups
2 Double squat, double reverse lunge
2 burpees
 
    20-30    Lunge Strength
    30 Seconds Jump Lunges
        --
    40/10 x 2
    SA KB Lateral Lunge (lunge towards the side KB is on) R
    SA KB Lateral Lunge L
    Goblet Rocking Lunge R
    Goblet Rocking Lunge L 
Skater curtsy lunge
    --
30 Seconds Jump Lunges
 
 
30-45    WOD
3-5 Rounds
3 SA Bent over row, clean, reverse lunge, press, squat R
3 SA Bent over row, clean, reverse lunge, press, squat L
6 Push up, push back, jump up
9 Leg lift w/ KB chest press (reach KB to toes)
12 KB Swing
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
REPS 10-14-18-22
Pike pushup
Reverse plank leg lift
Squat jacks
    20-30  Vertical Press Strength Vertical Pull Strength 
Turkish Get Up w/ Press 
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)No need to get back down- just place the bell back on the floor.  Repeat top set 2X.  Once again, plenty of rest between sets.
3 rounds
1 Turkish Get Up w/ Press R
10 Sit UP
1 Turkish Get Up w/ Press L
10 Bird dogs oe beast bird dogs
30-45     WOD 15 MIN CUTOFF IF THEY FINISH BEFORE 15 MIN HOLD BOAT POSE UNTIL TIME IS UP)
25 SITUP + Shoulder press
5R/5L KB HALO halo demo (https://www.youtube.com/watch?v=Zy6bgAxPeks)
25 Reverse Plank Leg Lift
4R/4L Kb HALO
25 Thruster
3R/3L Kb HALO
50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)
2R/2L Kb HALO
25 Snatch R
1R/1L Kb HALO
25 Snatch L

  
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 8min AMRAP
20 Plank Jacks
15 Squat Jacks
20 High Knees
10 Spinal Rocks
 
    20-30    Core Strength 3x 45on/ 15off 
                     - Lift w/ Twist
                     - Alternating Circle Crunch
                     - Windshield Wipers 
 
    30-45    WOD 15min AMRAP
5 Min AMRAP
1R/1L TGU
5/5 KB Pike Alt. Reach
 
5 Min AMRAP
 5 Burpees
 5 KB V-Up
 
5 Min AMRAP
10 Russian Twist w/ Press
3 KB Swing, Long jump, Shuffle back
 
 
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3-4 Rounds
20 mountain climbers 
10/10 Switchblades
10/10 SL Glute Bridges 
10/10 side lunges 
 
 
    20-30  Lift Strength SQUATS 10MIN AMRAP
           6-8 Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up)
          10/10 Weighted Step Up or Kneeling Step Up
          10 Sumo Squats w/ Pulse at the bottom
 
30-45 WOD 5-10-15-20-15-10-5
Swing squat to OH Swing
R/L SA Clean to Thruster
R/L SA Deadswing
Squat to Deadlift