TXT PROGRAMMING 08/05/24-08/10/24 STRENGTH WEEK: #4

TXT PROGRAMMING
08/05/24-08/10/24
STRENGTH WEEK: #4

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: game tic tac toe with med ball you make up the rules 🙂 or play something else or write your own warm up.


    20-30  Strength Power Lift: 10MIN - RTR 3x, 6R/6L KETTLEBELL CLEAN with swing.
Work up to the heaviest kettlebell clean with great form. No rounding in the upper back.
Shoulders are always packed. Feet screwed into the ground.
When standing hips should be directly over hips (think plank.) Choose a single or double kettlebell. HOW NOT TO SMASH YOUR WRIST


30-45     WOD: 4 ROUNDS (focus on form this a skill based workout.) KX for all movements 22W/44M
5/5 Squat + Halo R & L 
1 Turkish get up to 3 windmill R (get down) (full movement demo video)
1 Turkish get up to 3 windmill L (get down) (this has separate video breakdowns of movements)
3 DBL KB Renegade Row  + 1 DBL KB Clean + 3 DBL KB swing (set up larger weights to balance and row on, no pushup. This is a flow movement. You can modify it by separating the movements.)
Finish with 5 min of foam rolling or stretching


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 hollow body rock
10 banded lat pull down
10 hanging scapular retraction
10 kb swing
5/5 iron cross
Short run
  
20-30  Vertical Pull Strength show class how to stay in a hollow body position, engage their lats and avoid overusing their traps. 
10 min EMOM
Odd Min 5 Pull up Negatives (3 sec lower) or TRX pullup negative (check out video)
Even Min active bar hang or chin over TRX hang (same idea as the bar but squatting below the TRX)


30-45    WOD   8 rounds [15 min cutoff]
5 SITUP
5 TRX L-SIT CHINUP
5 TOES TO BAR or KNEES TO NAVEL 
50M/50M KB O.A. Bottoms Up Bent Arm KB Carry (R arm 25m/ L arm 25M)
Finish with 5 min of foam rolling or stretching


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3 rounds 
6 Alt. trx one-legged squats
12 TRX Y
12 ball slams 


    20-30    Lunge Strength 10 MIN cutoff (choose forward lunge or reverse lunge)
RTR 8/8 DBL KB Lunge  (you can hold KB’s by sides or up in the rack position)
Once you find top weight do 3 sets x 8/8 DBL KB LUNGE + 5/5 Lateral Goblet box step up


30-45    WOD (20 min time cap) THE PETRA BENCHMARK
REPS: 3-6-9-12-15 When you finish the reps you finish the workout. 
DBL KB THRUSTERS (KX DBL KB 25W/44M)
12 CAL ROW (CAL STAY THE SAME) 
BURPEE WITH LATERAL HOP OVER MAT
100 JUMP ROPE (REPS STAY THE SAME)

Finish with 5 min of foam rolling or stretching
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 jump rope or jump jack
5R/5L Kb HALO
3 inch worm + scorpion
1 lap around room waiter carry


    10-20  Vertical Press Strength 10 Min AMRAP
50m OA Waiter carry R
50m OA Waiter carry L
10 DBL KB Seated shoulder press
10 TRX I


20-45  WOD: 20 min cutoff
SET A TIMER: Every 2 min everyone stops and does 1 MIN DB Iron cross hold
4 Rounds:
5R/5L KB SNATCH + ONE ARM SQUAT (with arm up straight MODIFY by bringing kb down to rack)
10 BURPEE (modify by elevating hands on a box)
10 WALL BALL
10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M)


Finish with 5 min of foam rolling or stretching


  
FRIDAY long strength
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 Sumo deadlift high pull
5 Wall balls
5 deadbugs
5 Supermen


    15-35    Core Strength
2x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up Toe touch
Leg lifts
KB Russian Twist
Lateral leg scissors
V-up
Plank
Spiderman Plank 
Side plank hip lift R or just side plank
Side plank hip lift L
Bicycle
Ceiling stomp 


    35-45    WOD 10 MIN EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(BEGINNERS should do ONLY swings for 15 reps with single KB.) Modification can use single KB for Swing, Highpull, Overhead swing 
Dbl Swing (KX dbl kb 25W/44M)
Dbl high pull
Dbl snatch
EVEN MINUTE:
15 Ball Slam

Finish with 5 min of foam rolling or stretching


SATURDAY start strength 10 min into class
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
Short run
5 Knees to elbows or crunch tuck
5 KB Swings
5/5 x walks


    10-25  LIFT Strength: 10 min amrap          
6 Tempo Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up/0 rest at top)
10 Goblet Sumo Squats


25-45    WOD:  JULIA BENCHMARK 20 min cutoff complete as a chipper in any order you like. 
44 DBL KB SQUAT (KX dbl 20w/40m)
44 BOX JUMP or Gob. Step Up
22/22 Gob Bulgarian Split squat (KX 20w/40m)
44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m)


Finish with 5 min of foam rolling or stretching