TXT PROGRAMMING 08/13/23-08/19/23 STRENGTH WEEK: #2

TXT PROGRAMMING
08/13/23-08/19/23
STRENGTH WEEK: #2



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up: 2 Rounds:
5 inch worm
10 scorpion
10 iron cross
10 kb squat/bicep curl, stand and overhead tricep ext. 


    20-30   Horizontal Press Strength 
Pyramid of REPS 1,2,3,4,5,4,3,2,1
1 DBL KB Chest Press
1 KB CHEST PRESS R
1 KB CHEST PRESS L


30-45     WOD   Run To The Hills (KX 35W/53M)
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right 
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min cut off
3 Rounds 
Short run
30 jump jack
30 mtn climber
30 butt kicker
  
20-30  CORE Strength 10 min cutoff With a wall ball
4 Rounds
20 reps of each
CLICK ME TO SEE HOW IT'S DONE

• Sit Up Punch x20 (Alternating arms Sit up and slap the opposite side of the ball (ball between feet)
  

• Toe Taps x20 (V-sit heel taps )
  
• Crunch & Replace x20 (sit up put ball on shins and then grab and bring over head)
  
• Russian Slams x20 (alternating side to side)
  

30-45    WOD:  THE KATIE BENCHMARK
BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.)


5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds)
50 M Farmer Carry DEMO
10 Pullups DEMO or TRX Pull up
10 Squats DEMO (KX gob squat 35w/53m)
10 Push Ups DEMO
10 Sit up or crunch


BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.)


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 ROUNDS 20 sec on/10 sec off
TRX ROW 
4 high knees to sprawl (elevate sprawl  to a box for beginners)
    Alternating single leg v-ups (modify to alt side crunch)


    20-30    POWER LIFT Strength 10 min time cut off
    Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO


30-45    WOD 3 Rounds 1 min on each
TGU R (KX 35w/53m)
TGU L
KB SWING SQUAT or KB SWING (KX 35w/53m)
Hollow Hold
DBL KB Farmer Carry (KX DBL KB 53w/80+m)
        
  
THURSDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off 
Frog hop around the room
Banded lat pulldown
Alternating single leg v-ups
Hanging shoulder packing


    10-20    Vertical Pull Strength 10 MIN AMRAP
10 Pullup
30 sec hollow hold


20-45  WOD 5 Rounds 15 min cutoff
10 KB SWING (KX 35W/53M)
10 TRX MUSCLE UP
5 GOBLET THRUSTER DEMO (KX 35W/53M)
50m WALKING LUNGE OR GOBLET WALKING LUNGE(KX 35W/53M)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Bicycles
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO


    20-30    LUNGE Strength
5 rounds 
15/15 Jump Lunge (Modify Lunges for beginners)
5/5 KB BOX STEP UP DEMO 
30 SEC WALL SIT


    30-45    WOD ascending and descending reps. Circuit through the exercises. 
 1,2,3,4,5,6-10 DBL KB Dip to DBL KB Pushup (Modify by separating move movements and /or moving it to the box) DEMO


5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO


10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO


SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 5 min cut off
3 x 3/3 ice skater + 1 sprawl each side
3x Inchworm + scorpion Seperate exercises if to difficult
10 Touch jump
10 Gob Thruster


    15-25    Vertical Press Strength 10 min cutoff
5 rounds 
    10 ½ kneeling KB curl to OH press R (right knee down) DEMO
    10 ½ kneeling KB Curl to OH Press L (left knee down)
    10 Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO


25-45 WOD: Benchmark THE LEAH (20 min cutoff)
10 Rounds
4 Handstand Kick up or Spinal rock handstand
4 Burpee Box Over (KX 20W//24M)
4 DBL KB Snatch (or high pull or swing) (KX 25W//40M)
40 Jump Rope 









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