TXT PROGRAMMING 10/03/22-10/08/22 STRENGTH WEEK: #7

TXT PROGRAMMING
10/03/22-10/08/22
STRENGTH WEEK: #7



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Band Pull Aparts
5 hindu pushup OR pike to updog
10/10 Bicycles
10 Ball slam
 
 
    20-30    Vertical Press Strength
10 min AMRAP start with no weight & RTR 
Turkish get up with press (should have 6 presses)
Take your time. It is hard to go up in weight due to some of the awkward position of the press. Do not force your shoulder. 
 
30-45     WOD: 3 ROUNDS
3 ½ kneeling KB curl to OH press R (right knee down)
3 ½ kneeling KB Curl to OH Press L (left knee down)
3 wall walks (starting with chest on ground) or inchworms with push up
6 KB Skull Crusher or TRX Tricep ext.
9 renegade row + Pushup
10 Cal Row
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
50m one arm farmer carry R
50m one arm farmer carry L 
10 KB SWING
5 KB Sit Up & TWIST
  
  
20-30 Core Strength 1 round 30 secs each no rest
Leg Lift circles (lift legs splits up and tap toes together at top, then splits down & toe tap at bottom)
Leg Lift to ceiling stomp
Leg lift with leg criss cross
Cross crunch knee to elbow
Russian twist
Leg lift
Flutter kicks
Toe taps holding legs out
Leg Lift ceiling stomp
Reverse crunch
Bicycles
Side plank hip lift L
Side plank reach through L
Side Plank Hold L
Side Plank Hip Lift R
Side plank reach through R
Side Plank Hold R
Plank
Plank rock forward and back
Crossbody mtn climber and spider plank
 
30-45    WOD 15 min AMRAP every 3 min STOP and everyone does 5/5 sit outs or grasshoppers then continues.
10 Leg Lift Ceiling stomp
10 T2B or V UPS 
10 GOBLET SQUAT  (kx 35w/53m) 
10 BALL SLAM (kx 15w/25m) or KB Pull to catch from ground
100m DBL KB FRONT RACK CARRY (keep core engaged to support spine)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
30 sec TRX HAMSTRING CURL or Exercise Ball
30 sec HIGH KNEES
30 secKB GOOD MORNING KB behind the butt
1 MIN BICYCLE FAST!!!   
 
    20-30   Lift Strength: RTR work up to 5x 5 reps each side SINGLE LEG DEADLIFT – superset  with a set of 10 KB DEAD DRAG in between. Elevate the ground if you feel it in the low back. 
3 sets of 5/5 S.L.D.L at top weight with no deaddrag. 
 
30-45    WOD: 
3-4 ROUNDS
5/5 O.A KB Swing/Clean/Squat/press & snatch out (watch video at 1:30)
5/5 Windshield Wipers 
15 Box Jumps
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 on/ 10 off
    Wall ball
    Hollow hold
    Alternating V-ups
    TRX Back Fly
 
    20-30   Horizontal Pull Strength: 4-5 Sets 10 min cutoff
5/5 Gorilla row (from KB on ground)
5 Low TRX Row (3 sec lower)
5 KB Highpull (No Swing)
 
30-45  WOD: 10 min AMRAP
2/2 turkish getups
10 Hanging Leg Raises or V-sit Leg Lift
10 Renegade Row (NO PUSHUP)


5 MIN AMRAP
50/50m O.A. Waiter Carry
100m SPRINT or 100m Row SPRINT
  
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM or XWALK
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT
 
    20-30    Strength Squat 10 min amrap
RTR 5 DBL KB or GOB Squat when you reach top weight 5x5 of squat 
(TRY for 5lbs heavier than the previous week's weight.)
 
    30-45    WOD: Jump rope can be jumping jacks
40 double unders or 200 jump rope
Then:
4 rounds of:
5/5 pistols or single squat on box
5/5 kb swing to bottoms up press
 
Then:
30 double unders or 150 jump rope
 
Then:
4 rounds of:
5/5  snatch or Single arm swing
10/10 single leg v ups
 
Then:
20 double unders or 100 jump rope
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Glute Bridge
10 push ups
20/20 Leg scissors
 
    20-30    Horizontal Press Strength 
Triple Set
4-5x
5R/5L Bottoms Up Chest Press
5 DBL KB Chest press
 
30-45 WOD:
Pyramid: 3-6-9-12-9-6-3
    KB OH swing
    Goblet Curtsey Lunge (R/L)
    SA KB clean, the high pull (R/L) 
    Push up