TXT PROGRAMMING 08/10/20-08/15/20 STRENGTH WEEK: #5

TXT PROGRAMMING
08/10/20-08/15/20
STRENGTH WEEK: #5



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
Push up to down dog
Side plank w/ reach R
Side plank w/ reach L
Alt. Curtsy lunge w/ pulse 
 
    20-30  Strength Horizontal Pull
Ascending 10 min AMRAP 3, 4, 5, 6….
SA swing high pull R
SA swing high pull L
KB push up, pop up, bent over row (both hands on bell)
SA elevated plank row R
SA elevated plank row L
 
30-45     WOD 
3-5 rounds 
6 SA bent over row to snatch R
6 SA bent over row to snatch L
9 Glute bridge, chest press, pull over
12 SDL HP
15 single arm plank jacks
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
2-3 rounds 
1 lap Lateral high knees
10 Glute bridge w/ march 
10 side vups R/L
1 lap inchworms
  
20-30  SQUAT Strength
1 min wall sit
Super set: x3
10 goblet squat
10 jump squat
 
Super set: x3
5 pistol squat R/L
10 touch jumps


1 min wall sit


30-45    WOD
15 mi AMRAP 
5 SA squats R
5 SA squats L
10 surfer pop ups
10 KB clean to squat (both hands on bell)
10/10 skaters w/ hop
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5/5 windmill
10 good morning kb behind butt
20 jump jack 
30 high knees
 
    20-30    Strength Horizontal Press
5 Rounds of:
5/5 KB Chest press
5 Push-Ups
5 Handstand Push-Ups or Pike pushup or Seated Shoulder press
10 KB Swing
5 Diamond pushup
10 Overhead KB Swing
 
30-45    WOD:
15 min Ascending AMRAP
Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on up to 5 reps. 
KB single-arm snatch
KB windmill
KB single-arm front squat
KB single-arm bottoms up press
100MR/100ML Farmer Carry (stays the same every round)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min amrap
10 lateral leg scissors
10 up/down leg scissors
10 grass hoppah
10 superman
 
    20-30  CORE Strength
CORE GALORE (30sec on/15 sec off)
OA Hover Plank R
OA Hover Plank L
V-ups
(Side Plank) Hip-ups R
Chinees
(Side Plank) Hip-ups L
Leg Lifts
Spiderman Plank
Butterfly Sit-ups
Hollow Body Rocks
Bicycles
Superman Rocks
Mountain Climbers
30-45  WOD
  60/30, 40/20, 30/15, 20/10
- 2 Mountain Climbers+ 2 grasshoppa + 2 plank jack
- v-up + russian twist
- Goblet Thruster + bicep curl (in the squat position)
- Abmat Sit-ups

FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:REPS 15/10/5
Boot strapper
Side lunge R
Side lunge L
Switch blade R
Switch blade L
 
    20-30    Strength Power lift
5 rounds
5 Sumo Deadlift High Pulls
1 min hip bridge hold
 
3 rounds
10 Deadlift
10 Good Morning
 
    30-45    WOD:
30/20/10
-WALL BALL (zoom DBL KB Thruster)
-BOX JUMP (zoom Chair step up)
-KB HIGHPULL 
-BALL SLAM (zoom single kb clean from ground to shoulder press)
30 DEADLIFT (STAYS THE SAME EVERY ROUND)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 Lateral Plank walk R
5 Lateral Plank walk L
10 Hollow body rock
10/10 lateral side slide
10 Frog jumps
 
    20-30  Strength Vertical Pull:
4 ROUNDS 20SEC ON //10SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas.
The Exercises:

1. North South plank R
2. North South plank K
3. Pull over to KB SIT-UP or PULL UP NEGATIVE 
 
30-45 WOD    For Time
5 Rounds of:
5 Pull-Ups or 2/2 north south plank
10 Push-Ups
15 Air Squats

Then, 4 Rounds of:
4 Handstand Push-Ups or Pike pushup or Seated Shoulder press
15 KB Swings

Then, 3 Rounds of:
10 Box Jumps or alt. kneeling step ups
15 Hanging Knees-to-Elbows or v-up

Then, 2 rounds of:
20 Wall-Balls or KB Goblet Thruster
30 Sit-Ups

Then, 1 Round of:
30 Burpees

​