TXT PROGRAMMING 09/27/21-10/02/21 STRENGTH WEEK: #4

TXT PROGRAMMING
09/27/21-10/02/21
STRENGTH WEEK: #4


MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
Kb Good morning
Kb Swing
Kb Squat
7/7 Banded x-walk
 
    20-30  Strength Power Lift: Deadlift 
3 rounds of 
10/10 Single leg deadlift
10/10 bulgarian split squat
 
30-45     WOD: finish all exercises on 1ST time then all four exercises on 2ND time ect….
4 CIRCUITS:
1ST: 60 SEC ON/ 30 SEC OFF
2ND: 40 SEC ON/ 20 SEC OFF
3RD: 30 SEC ON/ 15 SEC OFF
4TH: 20 SEC ON/ 10 SEC OFF

DOUBLE UNDERS (Mod: jump rope or KB SWING)
WALL BALL
BALL SLAM
FEET ELEVATED GLUTE BRIDGE add a KB to the hips to make more challenging
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds (6 min time cap)
5 Inch worm scorpion
15 Super man
10/10 Gorilla row
10 TRX row with 1 sec pause at top
  
-SKILL: ENGAGING SHOULDERS AND UPPER BACK. (5 min) (if you do not have a bar you can work on engaging scapula with a dowel over head)
5 rounds 15 sec on/10sec rest
Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders.
5 rounds 15 sec on/10off
Bent over dowel rows (working on not aching back and flaring rib cage.)

20-30  Vertical Pull Strength PULLUP NEGATIVES with Partner pull ups  (1 sec pause at top and 2 sec lower.) (No shrugging shoulders to the ears.)
Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps (One person rests while the other works.)
Beginner: TRX or injured shoulder
Intermediate: Use bands
Advanced: body weight & added weighted
OR
ZOOM only :Vertical Pull 10 MIN EMOMs
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through (lateral Pull) …..Then HOLLOW HOLD til min is over
 
30-45    WOD:
7 min AMRAP
8 DBL KB or Goblet Thruster (KX DBL KB 25W//40M)
8 Pull up (ZOOM: Over Head KB Swing)
 
21-15-9 AS FAST AS POSSIBLE
Box jump or Box step up
Toes 2 Bar or V-up
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up :  8min AMRAP
20 Plank Jacks
15 Squat Jacks
20 Buttkickers
10 Hollow body rocks
 
    20-30    Lunge Strength: 30 Seconds Jump Lunges
        --
    2 rounds 40/10
    SA KB Lateral Lunge (lunge towards the side KB is racked on) R
    SA KB Lateral Lunge L
    Goblet Rocking Lunge R
    Goblet Rocking Lunge L 
ALT. Skater curtsy lunge
    --
30 Seconds Jump Lunges
 
30-45    WOD 20 min : 4 ROUNDS OF 5 min timer SET A TIMER: Every 5 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) TRY TO FINISH 4 ROUNDS OF BELOW EXERCISES BEFORE 20 min is over.
4 Rounds:
5R/5L KB HIGH PULL (KX 35w/53m) no swing, ground to stand
5 WALL WALK OR INCH WORM
5R/5L GOBLET ROCKING LUNGE  (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m)
10 TRX ATOMIC PUSHUP   demo https://www.youtube.com/watch?v=yiha6FrvGXY (ZOOM: SPIDER PLANK PUSHUP.)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 6 min cutoff
REPS 10-14-18-22
Pike pushup
Reverse plank leg lift
Squat jacks
 
-SKILL: 10 Min HANDSTAND PRACTICE tips and tricks for handstands
Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in a controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.

    20-30  Vertical Press Strength 10 min cutoff
Turkish Get Up w/ Press (there should be 7 presses)
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)No need to get back down- just place the bell back on the floor.  Repeat top set 2X.  Once again, plenty of rest between sets.
3 rounds
1 Turkish Get Up w/ Press R
10 Sit UP
1 Turkish Get Up w/ Press L
10 Bird dogs oe beast bird dogs
 
30-45  WOD 15 min Cutoff Ascending & descending reps for shoulder press get as far as you can in 15 min.
REPS: 10,9,8,7,6,5,4,3,2,1 DBL KB Strict Press
REPS: 1,2,3,4,5,6,7,8,9,10 DBL KB Palms Facing Strict Press
50m DBL KB Farmers Carry (distance stays the same)
1 min Plank (time stays the same.)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min AMRAP
2 push ups, 2 supermans
2 Vups 2 sit ups
2 Double squat, double reverse lunge
2 burpees
SKILL HOLLOW HOLD & SUPERMAN HOLD (5 MIN)
5 ROUNDS of 30 sec of each no rest. 
You should practice rolling from hollow position to superman hold position. Making sure that there is no arch in the lower back during the hollow hold and using your glutes and upper back to help hold you in the superman position. Progress and regress the movement to skill level. 
 
    20-30    Core Strength: 3 ROUNDS
15 KB Situp (KX 35W/53M)
15 KB russian twist  (KX 35W/53M)
10/10 Side plank Hip Lift
10 Slow controlled v-ups
 
    30-45    WOD 15 MINUTE AMRAP:
10 H.R. Push-ups
14 abmat sit-ups
10 Deep Ring/trx Rows (seriously challenging)
7/7 Alt. Clean n' Press
10 Goblet Squat
14 Body scissors per Le Bill
 
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: Core Strength 3x 45on/ 15off 
                     - Lift w/ Twist
                     - Alternating Circle Crunch
                     - Windshield Wipers 
 
    20-30   Lift Strength SQUATS 10MIN AMRAP
           6-8 Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up)
          10/10 Weighted Step Up or Kneeling Step Up
          10 Sumo Squats w/ Pulse at the bottom
 
 
30-45 WOD: 10 Rounds As Fast As You Can Of:
    Run 250m or row (ZOOM: 1 min amrap of 30 mtn climber + 15 jump jack)
Burpees (Do 20 reps First Round The 18,16,14,12,10,8,6,4,2)
10 Wall Ball 

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