TXT PROGRAMMING 10/05/20-10/10/20 STRENGTH WEEK: #3

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 
40 seconds on 20 seconds off. 

• Swings (15lb women, 20lb men)
• Crunch Tucks
• Jumping Jacks
• Kettlebell Situps (Holding Kettlebell Overhead 5lb Women, 10lb Men)
• TRX Jump Squats

 
    20-30   CORE Strength
 1 min Plank
THEN
REPS 20,16,12,8,4
One Arm Plank L
One Arm Plank R
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Inchworm
Birddog
DBL Leglift with Ceiling Stomp
THEN
1 min Plank
 
30-45     WOD:
4 Rounds:
250M RUN or 1 min Burpees
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols
12 Sumo Deadlift High Pulls 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5 weightless windmill R
5 weightless windmill L
10 KB Good Morning (KB BEHIND BUTT)
15/15 Leg scissors up/down
15/15 Lateral Leg scissors
30 High Knees
  
20-30  LIFT Strength: 10 MIN AMRAP
1 Turkish Get Ups R
1 Turkish Get Ups L
2 Turkish Sit Ups R
2 Turkish Sit Ups L
3 S.L. Dead lift + clean + reverse lunge R
3 S.L. Dead lift + clean + reverse lunge L
 
30-45    WOD
3 ROUNDS
20 ALTERNATING SWING
10R/10L CLEAN-SQUAT-PRESS
10R/10L PUSH UPS WITH ONE HAND ON KB
5 TURKISH GETUPS R
5 TURKISH GETUPS L
10/10 KB RUSSIAN TWISTS
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 40/10 
Frog pump to KB sit up & forward reach
Seated(Legs out straight) KB Scapular retractions with dowel
2 Jump Lunge to sprawl   
 
    20-30    Horizontal pull Strength 3 rounds 35/10
KB Bent over row to clean R
KB Bent over row to clean L
Burpee Double KB Row
Single arm/Single leg KB row R
Single arm/single leg KB row L
 
30-45    WOD
5 rounds as fast as they can for time:

• 20 Double Unders or 100 Jump Rope or 100 Jump Jack 
• 20 Burpees (Chest To Ground)
• 10 Pullups
• 10/10 snatches  (25lb women 50lb men)

  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:4 Rounds
5 Bootstrappers
5 Hindu Pushups
5 Inchworm
5 Burpee NO Push Up
30 Seal jacks (hand clap in front of you)
 
    20-30   Squat Strength 
30 Sec wall sit
30 sec squat jump
 
8 min AMRAP
5 KB Sumo Squat 
5/5 Goblet Kneeling Step ups to Squat 
5 KB squat w/ 5 KB curls (at bottom of squat)
 
30 sec wall sit 
30 sec squat jump
 
30-45  WOD 6-9-12-9-6 (15 min cut off)
3 jump squat - side shuffle - 3 jump squat (1 lap) *doesn’t change
Box Jump
Burpee to double jump squat
Sit up + V-UP
3 sprawl - side shuffle - 3 sprawl (1 lap) *doesn’t change
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 Min AMRAP 5 sit ups at the top of each min
10 Alt. stagger stance Push Ups
10 KB touch ground in Squat, jump feet together to stand & OH KB Press
10 Burpee with mtn. Climber (no p.u.)
 
    20-30    Horizontal Press Strength 10 min Amrap
1,2,3,4,5,6,7,8,9,10
Pushup
2,4,6,8,10,12,14,16,18,20
Chest fly (modify to o.a. Chest fly)
 
    30-45    WOD: 2 ROUNDS 
2 minutes on //30 seconds off. 
Total up all reps accomplished on every exercise to quantify. 
Set this up in a circuit format

• Goblet Squats (40lb Women /80lb men)
• Swings (35lb Women / 50lb Men)
• Push Presses (Alternate arms whenever you want just keep it even suggest switching every 5-10 reps (25lb Women / 40lb Men)
• Double Unders or Jump Rope

 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  6 Min EMOM
Odd: 5 Super man, 5/5 Bird dog, 5 Burpee no push up
Even: 3/3 Touch Jump twist, 6 Shoulder Tap, 6 Flutter kicks
 
    20-30    Core Strength  10 min AMRAP
3/3 TURKISH SITUP
6 KB SIT UP with CHEST PRESS at the bottom
12 Superman
24 KB DEAD BUG
48 BICYCLE
 
30-45 WOD 4 Rounds
    10 KB Glute Bridge w/ Knee Polisher (crunch & slide weight up to knees)
    5/5 KB Plank Pull Through 
    10 Supine Leg Lift to KB toe touch 
    10/10 Grass Hoppa