TXT PROGRAMMING 10/06/19-10/12/19 STRENGTH WEEK: #1

MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
10-30   Lunge Strength 20 min Triple Strength Circuit
Dbl KB forward Lunge
3 sets x 10 reps
5 reps on each leg, done as a superset with bulgarian split squats & single leg RDLs.
Dbl KB Bulgarian Split Squat
3 sets x 10 reps
10 reps on each leg, done as a superset with Dbl KB forward Lunge & single leg RDLs.
Dbl KB Single Leg RDLs
3 sets x 10 reps
10 on ea leg, done as a superset with Dbl KB forward Lunge & bulgarian split squats.
 
30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees

 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  Vertical press Strength
DBL KB Strict Press 3 sets x 10 reps (weight should be hard to press by the 6th rep)
 
30-45 WOD 
BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
10 CAL ROW OR BIKE
10 SNATCH R (KX 35W/53M)
10 SNATCH L
10 BOX JUMP (KX 20inW/24inM)
10 BALL SLAM (KX 15W/30M)

BUY OUT: TWO 100M RUNNING LAPS WITH MEDBALL OVER HEAD (KX 15W/30M)(modify for members)

  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Core Strength
3 rounds 40 sec on//20 sec rest
Plank hold
Bird Dog
Hollow body Hold
Dead Bug
 
30-45 WOD (based on how much space you have for TRX’s might split class  and start on different exercises)
15 min AMRAP
1R/1L Turkish Get Ups (KX 35W/53M)
5 TRX AB Rollouts http://www.youtube.com/watch?v=yWrLbIIt95I
10 TRX Pengelums http://www.youtube.com/watch?v=MSSs_gTdT14
1 min Heavy Farmer carry (KX DBL 53W/70+M)

  
THURSDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
10-30    Lift Strength 20min
Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.

Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)
30-45  WOD
3 ROUNDS
10 KB O.H. SWING  (35LB W//53LB M)
30 JUMP ROPE OR 6 DBL UNDER
15 DIPS
30 JUMP ROPE OR 6 DBL UNDER
15 CHINUP
30 JUMP ROPE OR 6 DBL UNDER

  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: (optional idea)
5 MIN AMRAP
10 V-UP
10R/10L SIDE PLANK HIPLIFT 
10 CEILING STOMPS
10/10 mtn climber
 
20-30    Horizontal pull Strength
Tempo TRX Row
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.
 
30-45 WOD  
4 MIN AMRAP
1 LAP BEAR CRAWL SLAM BALL TOSS  https://www.youtube.com/watch?v=QOv4Ue5T8fY
10 KB Highpull (KX 35W/53M)

-1 min rest-

4 MIN AMRAP
15 OH KB SWING 
(KX 35W/53M)
10 TRX I

-1 min rest-

4 MIN AMRAP
250M ROW (plank if rower is not free)
50m Heavy Farmer Carry (KX DBL 53W/70+M)

-1 min Chin Over bar hang together as a class-

 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Squat Strength Time for tempo!!
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.
Goblet Squat
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD
15 min EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
Dbl Swing (KX DBL 25W/40M)
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM (KX 15W/30M)