TXT PROGRAMMING 09/20/21-09/25/21 STRENGTH WEEK: #3

TXT PROGRAMMING
09/20/21-09/25/21
STRENGTH WEEK: #3




MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:   rounds
10 Super man
10 Side plank leg lift
10 Side plank leg lift
30 Bicycle
10 KB Swing
 
10-20   CORE Strength     “Core Galore” 40 sec on 10 sec off of:
·         One Arm Hover plank Right
·         One Arm Hover Plank Left
·         V ups
·         Hipups Right
·         Chinees
·         Hipups Left
·         Leg Lifts
·         Plank With a knee lift (spiderman plank)
·         Situps        
·         Hollow Body Rocks
·         Bicycles
·         Superman Rocks
·         Mountain Climbers
 
20-45 WOD FIND A BEST FRIEND! ~ “The Day of Partners”

·         5 Min:  Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set) (zoom 5 min amrap 5 pushups then 1 min plank)

·         5 Min:  Farmer’s Walks and Static Squats - Partner #1 holds a Static Squat, while partner #2 must do 2 laps around the classroom Farmer’s Walks. (zoom 5 min amrap 1 min farmer carry//1 min wall sit)

·         5 Min:  Partner Sprints - Short distance outside, sprint as fast as possible, and rest while partner is running. (ZOOM 5 min amrap 50 mtn climber + 5 Box jump)
 
 
TUESDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8 rounds 20/10 (4 min)
 Sit-out
Leg scissors up/down
  
10-20  LIFT Strength: 10 min EMOM
5x DBL KB SWING, DBL KB HIGH PULL, DBL KB SNATCH
Or if you only have a single KB
5x SWING, HIGH PULL, OH SWING
 
 
20-45 WOD:  15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol +10 indicates you add 10 reps etc. for any other number)
     -MANMAKERS (OR BURPEE)
     -KB Windmill R ( https://youtu.be/6651sjanpxI )
     -KB Windmill L 
 -10 Jump rope or jump jack(+10)or 5 D.U. (+5 each round)
  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
3 Rounds 35/15
Plank shoulder tap to pike reach R/L
Side plank rotational reach
R/L lateral lunge to sprawl
 
20-30    Horizontal pull Strength
35/10 x 3
DBL KB Bent over row
ALT KB High Pull swing
Burpee to  KB high pull
Single arm/Single leg KB row R (Stance is like a single leg deadlift. Balance and row.)
Single arm/single leg KB row L
 
30-45 WOD: 15 min - AMRAP (endurance cardio)

·         20 Renegade row with no pushup (r+l=1 rep)

·         20/20 Jump Lunges

·         10 Pullup (zoom 5/5 north south plank)

·         250M RUN
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:3 Rounds
5 Double squat to sprawl
10 KB push up to push back
10 Glute bridge to sit up
 
20-30   Squat Strength Goblet Lunge and Planks (5 mins) (zoom 10 lunges + 1 min plank 5 min amrap.)
 Have one partner perform 10 Lunges while partner #2 must hold a HARD plank.
THEN
 Chin over bar hold and Mountain Climbers (5 mins)  Have one partner hold the top of a pullup while partner #2 must complete 50 mountain climbers.
(zoom 1 min hollow hold + 50 mtn climbers 5 min amrap.)


30-45  WOD: 25 minute cutoff can chip away in any order

5 Laps Running (250m each lap or you can row)
50 Double Snatches (kettlebell each arm) (KX W DBL 20's / KX M DBL 35's)
50 Full Burpees
75 BODY WEIGHT Jump Squats
125 Sit Ups
500 Rope Skips
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:3 rounds
5 pushup
5/5 single kb chest press
10 over head swings
20 jumping jacks
10 sec hang from bar 
 
20-30    Horizontal Press Strength: circuit through if you like
Tempo DBL KB Chest Press OR Goblet chest press
3 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

Wide KB Chest Press
3 sets x 10 reps
Increase weight higher then tempo weight if possible

Single Arm KB Chest Press
3 sets x 10 reps
10 on ea side
 
30-45 WOD 10,20,30,20,10 15-20 min cutoff
KB SQUAT HOLD AND BICEP CURL (KX 30w//50M)
SKULL CRUSHER (KX 30w//50M)
PUSHUP
MTN CLIMBER (DBL COUNT)
 
SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 touch jump twist
10 squat jacks
20 high knees
5/5 side slide
150 m run or row
 
15-30    Core Strength: ·         2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form. Covid social distancing style

·        10 min - 1 Mile run or row (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) (ZOOM gets to do 8-10 min emom of 5 burpees)
 
30-45 WOD: 27-21-15-9
Wall balls
Vup & over
Bicycles  (Dbl Count)
Abmat Sit-ups



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In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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