TXT PROGRAMMING 09/26/22-09/30/22 STRENGTH WEEK: #6

TXT PROGRAMMING
09/26/22-09/30/22
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
Grass Hoppa
  
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 5 Rounds
10/10 Snatch to curtsey lunge (lunge back with same side as KB)  (KX 25W/40M)
20 total (count your press) KB russian twist w/ press (KX 25W/40M)
10 TRX Row OR Gorilla Row
5/5 SA Squat  (KX 25W/40M)
10 Jump Squat body weight
10 Hollow body rock
 
TUESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Lateral High knees
Butt kickers + Arm swings across front
Sit up   
Inch worms
 
    15-25    Strength Horizontal Press (KB CHEST PRESS) 
10 min AMRAP
5/5 One Arm KB Chest press
10 Hips Elevated KB Pullovers
10 Goblet chest press
 
25-45    WOD20 min time cap 
The Jason Benchmark
1 round
(HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping.
44 DBL KB CHEST PRESS (KX DBL KB 35W/53M)
44 BURPEE (KX full burpee with pushup)
44 PULL UP  (KX STRICT)
44 PUSH UP
  
 
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
    10-30  CORE Strength 3 ROUNDS 1 min on each (no rest)

• Bicycle
  
• Leg scissors (up/down)
  
• Sit up russian twist
  
• KB Dead Bug
  
• Leg scissors lateral
  

 
30-45  WOD 15 Min AMRAP
5/5 Reverse plank leg lift (facing the ceiling)
20 Thruster (KX 35W/53M)
30 Frog Hop
40 Beast Bird dog (bird dog with knees elevated)
250M ROW or Run
  
THURSDAY (SHORTENED WARMUP & STRENGTH TIME FOR LONGER WOD)
    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)
EVEN: 10 Heavy Sumo DL (RTR through out EMOM)
 
           20-45    WOD Tricia’s Peachmark 30min Cut Off 
22 jump squats every 5 mins***
22 Goblet Squats (pause at the bottom 3 sec)
22/22 Weighted Lunges 
22/22 Foot Elevated SL Glute Bridge
22/22 Bulgarian split squats
22/22 Kneeling Step Ups (weight Optional)
22/22 Switchblades (weight Optional)
22 Heavy Deadlifts
22 Sumo Deadlifts
22 dead swings or kettlebell swings
22 v ups
 
***switchblades https://www.instagram.com/p/ByrcOtagHeQ/?igshid=1lyh927puhfmt
First exercise in the video
  
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
10min AMRAP                    
10 pull ups
30 sec bar hang
5/5 Plank Row
 
25-45 WOD 20min Cutoff
3 Rounds
-7 Sprawls
-7 Jump Squats 
-7 DBL KB CHEST PRESS
 
 -THEN AMRAP-
 
3 Rounds
5 Superman to V Up (you gotta roll over)
5/5 Sit Outs
5 Wall Walks or inchworm
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: 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