TXT PROGRAMMING 09/11/23-09/16/23 STRENGTH WEEK: #6

TXT STRENGTH WEEK 6
TXT PROGRAMMING
09/11/23-09/16/23
STRENGTH WEEK: #6



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 rounds 20/10 sec
Squat
Double Squat, Double Rev Lunge
Bicycle
  
20-30  SQUAT Strength RTR (run the rack starting lightest working up to heaviest)
5 reps on each weight (goblet or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB.




30-45    WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees or touch jumps

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge  (work on deep range of motion with great form)

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW modify length for anyone who needs it.

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge

·         20 Goblet Squats (KX 35W/53M)

10 Burpees or touch jumps


TUESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Lateral High knees
HINDU PUSHUP 
Sit up   
Inch worms


    15-25    Strength Horizontal Press (KB CHEST PRESS) 
RTR 5R/5L One Arm KB Chest press THAN 5 sets of 5/5 at top weight




25-45    WOD 15 Min AMRAP
5/5 Reverse plank leg lift (facing the ceiling)
20 PUSH UP
30 Hips Elevated KB Pullovers (KX 25W/40M)
40 Beast Bird dog (bird dog with knees elevated)
50 Jump Rope
250M ROW or Run  


WEDNESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Dead bug
10 Bird dog
5 bootstrapper
10 Seal jacks
10 KB Swing
Short run


    10-30  CORE Strength 3 ROUNDS 1 min on each (no rest)

• Hanging Leg lift or laying slow leg lift and lower
  
• Ball Slam (KX 15W/20M)
  
• Sit up russian twist (KX 25W/40M)
  
• Beast Bird dog
  
• Leg lift ceiling stomp
  

30-45  10 Min AMRAP
Short sprint or 100m row sprint
10 Box Jump 
10 Wall Ball Situp (KX 14W/20M)
10 Over head Kb swing (KX 25W/40M)


5 Rounds
45 sec KB Dead Bug(KX 25W/40M)
15 sec Bicycle
  
THURSDAY     0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 5 AMRAP
20 mountain climbers total
10 Glute Bridges
5/5 Alternating side lunges
2 Inch worm + scorpion




    10-20    Strength Power lift Deadlift
10 MIN EMOM
ODD: 5R/5L Single Leg Deadlift (RTR through out EMOM) wall sit remainder of min
EVEN: 10 Heavy Sumo DL (RTR through out EMOM) + 5 jump squat


           20-45    WOD: DO NOT DO OUT OF ORDER 25 min to finish 
Must stop and do10 jump squats every 2 mins
22 Goblet Squats (pause at the bottom 1 sec)
12/12 Goblet Lunges (KX 25W/40M)
22/22 Foot Elevated SL Glute Bridge 
12/12 Goblet Bulgarian split squats (try for full range of motion) (KX 25W/40M)
22 Heavy Deadlifts (KX 60W/100+M)
22 Sumo Deadlifts (KX 60W/100+M)
22 kettlebell swings (KX 25W/40M)
22 TRX Hamstring curl
22 JUMP ROPE (GOTTA GET THOSE CLAVES BABY!)


  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds 20on/10 off
Jumping Jacks
Diver sit ups 
Plank to T
Serratus push up to pike 




    15-25  Strength Vertical Pull
10 min AMRAP                    
10 pull ups
30 sec bar hang
5/5 Plank Row


25-45 WOD 20min Cutoff
3 Rounds
-7/7 KB Snatch(KX 25W/40M)
-7/7 KB Clean (KX 25W/40M)
-7 Pull up


 -THEN AMRAP-


3 Rounds
5 Superman to V Up (you gotta roll over)
5/5 Sit Outs
5 inchworm + pushup
15 TRX MUSCLE UP


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP
10 BOOTSTRAPPER
5/5 BOX STEP UP (modify height if height is too challenging.)
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS


    20-30   Lunge Strength 
Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION.
BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges


30-45     WOD 5 Rounds
5/5 Snatch to curtsey lunge (lunge back with same side as KB)  (KX 25W/40M)
10 total (count your press) KB russian twist w/ press (KX 25W/40M)
10 Gorilla Row (KX 25W/40M)
5/5 OA Rack Squat  (KX 25W/40M)
10 Jump Lunge
10 Hollow body rock



​