TXT PROGRAMMING 09/23/24 - 09/28/24 STRENGTH WEEK: #1

TXT PROGRAMMING
09/23/24 - 09/28/24
STRENGTH WEEK: #1​



MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP STRENGTH MUST START IN 10 MIN INTO CLASS
30 Mountain Climbers
2/2 Rocking Lunges 
10 Superman 
20 Glute Bridges


    10-25  Lunge Strength  3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
10/10 Dbl KB forward Lunge
10/10 Dbl KB Bulgarian Split Squat
10/10 Dbl KB Side Lunge

 
25-45     WOD:  (20 min time cap) THE PETRA BENCHMARK
REPS: 3-6-9-12-15
DBL KB THRUSTERS (KX DBL KB 20W/40M)
12 CAL ROW (CAL STAY THE SAME) 
BURPEE WITH LATERAL HOP OVER MAT
100 JUMP ROPE (REPS STAY THE SAME)

5 Min Stretch or Foam Roll


TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
2 x Walk out, push back, hop Pulsing lunge 10 r/l
10 band pull a parts across the chest
5 o.h. Kb swings
40 Bicycles
  
15-30   Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
3 Rounds
10 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep)
10 DBL KB NEUTRAL Strict Press 
10 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT.

30-45    WOD: 3 ROUNDS 15 min cutoff
15 KB SWING
7/7 ALT single arm KB Swing
7/7 DBL KB Seated ALT. Shoulder press
15 KB Upright row (no swing)
1 Lap DBL KB FARMER CARRY (trainer choice of distance) (ADD A LAP EVERY ROUND)

5 Min Stretch or Foam Roll  


WEDNESDAY
    0-18     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 jump jack
10/10 mtn climber
10/10 bicycle
1x suicide runs


    18-30    Core Strength 12 min 
3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL TOSS or FROG JUMPS
Plank hold
Beast Bird Dog
Hollow body Hold
KB Dead Bug
 
30-45    WOD: REPS 10/20/30/20/10 split reps for all exercise [15 min cutoff] Choose a weight you can finish all reps in 15 min. Change during workout if you feel like you won’t finish.
Leg scissors up/down
Lateral Leg Scissors
KB HALO (KX 25w//40+M)
One Arm Waiter carry Marching in place (KX 25w//40+M)
5 Min Stretch or Foam Roll
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
10 TRX Hamstring Curl or Hamstring curl with heels on exercise ball
3/3 Side Lunge no weight
3/3 KB Squat & Halo
10 Jump Jack


    10-30    Lift Strength 15 min do not super set. RTR for both
DBL KB SUITCASE Dead-lift
3 sets x 8 reps 60-90sec of rest between each set
Touch and go reps, :3 tempo lowering the KBs to the floor.

Tempo Romanian Dead-lift (legs stay straight, keep KB touching legs, no rounding back)
3 sets x 10 reps 60-90sec of rest between each set
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD (PRO TIP: stagger start class)
3 ROUNDS
10 WALL BALL (KX 14w/20m) 
10/10 SINGLE LEG DEADLIFT (KX 20w/40m) 
10/10 HEELS ELEVATED ON BOX SINGLE LEG GLUTE BRIDGE
30 JUMP ROPE or 6 DBL UNDERS
10W/15M CALORIE ROW
 
5 Min Stretch or Foam Roll


FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
1 min KB SWING
30 sec mtn climber
1 min BOX DIPS
30 sec KB Thruster
1 min side plank leg lift right- (do left second round)
30 sec jump squats


    15-30  STRENGTH HORIZONTAL ROW 15 Min DO NOT SUPERSET EXERCISES & RTR to find your working weight. 


Tempo Lawn mower row
3 sets x 8 reps on each side 60-90sec of rest between each set
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps 60-90sec of rest between each set
No Tempo. Select a weight that you can complete all 3 sets of 10.
 
    30-45    WOD  15 min cutoff,  choose a weight you can finish workout in 15 min
  LUCKY #7 
- 7 Rounds of the following exercises for 7 reps each.
                7 Vups
                7 Snatches R (KX 35W/53M)
                7 Snatches L
                7 Burpees (KX FULL STRICT PUSHUP CHEST TO GROUND)
                7 Pullups (KX NO BAND)


5 Min Stretch or Foam Roll


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 5R/5L Jump lunge & 5 V-Ups 
EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min


    20-30    Squat Strength Time for tempo!! DO NOT SUPERSET EXERCISES & RTR with both exercises just to warm up the movement then complete all sets and reps on your working weight. 


Tempo Goblet squat
3 sets x 8 reps 60-90sec of rest between each set
3330(:3 down, :3 pause, :3 up, :0 at the top.) 

HEAVY Goblet Squat
3 sets x 10 reps 60-90sec of rest between each set
 
30-45 WOD: COMPLETE as many rounds as possible of below exercises in 15 MIN the catch is 2 min working on exercises// 1 MIN WALL SIT
1R/1L Turkish Get Ups (KX 35W/53M)
10 KB Sit Up with Russian twist (KX 25W/44M)
10 DBL KB Chest Press (KX 35W/53M)
50m Heavy ONE ARM Farmer carry (KX DBL 53W/70+M) 

5 Min Stretch or Foam Roll