TXT PROGRAMMING 10/07/24-10/12/24 STRENGTH WEEK: #3

TXT PROGRAMMING
10/07/24-10/12/24
STRENGTH WEEK: #3

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MONDAY
    0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3x 
10/10 Circle crunches R/L
10/10 Rainbow planks
15/15 Side plank Hip Lifts
5 inch worm scorpion


    15-25   CORE Strength:
1 min Plank
THEN

REPS 20,16,12,8,4 (8 min cutoff)
Plank Shoulder taps
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Beast Birddog
DBL Leglift with Ceiling Stomp

THEN
1 min Plank 


25-45     WOD: 20 min cutoff
500m Run or Row
5 rounds
10 Situps
10 Pullups  or plank pull-through


500M Run or Row
1 ROUND
50 3 count flutter kick (1,2,3 = 1 rep)
1 min side plank R
1 min side plank L 
20 KB SWING (KX 35w/53m)


500M Run or Row
5 rounds
10 Candlestick (modification hollow body rock)
10/10 Mtn Climber


5 MIN STRETCH OR FOAM ROLL

TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 TRX MTN CLIMBER
10 BOX OVERS
10 SITUP
10 KB LEGS UP STRAIGHT TOE TOUCH
3/3 GSW https://www.youtube.com/watch?v=vRWGwwLSIUQ
https://www.youtube.com/watch?v=aiN-2yAIkec
  
20-30  LIFT Strength Clean REALLY WORK ON THAT STRENGTH
10 REPS DBL KB CLEAN OR SINGLE KB CLEAN
SUPERSET with 3 PULLUPS 
RTR: WORK UP TO TOP WEIGHT AND DO 5 SETS OF 10 REPS AND TOP WEIGHT

30-45    WOD
  3 ROUNDS (KX 35w/53m)
20 ALTERNATING SWING
10R/10L CLEAN-SQUAT-PRESS
10R/10L PUSH UPS WITH ONE HAND ON KB
3 TURKISH GETUPS R
3 TURKISH GETUPS L
10/10 KB RUSSIAN TWISTS (IF YOU HAVE BACK PROBLEMS DO NOT ADD WEIGHT TO RUSSIAN TWIST)


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
RUN – THEN, 
3 rounds:
15 toes to bar or vup
15 hollow body rock
15 situps
5 burpees            
 ** after 3 rounds finish with another run   


    20-30    Horizontal pull Strength
 4 Rounds 45/10
Snatch to bent over row R (add press back if you feel sassy)
Snatch to bent over row L
TRX Row + TRX Back fly




30-45    WOD: REPS 27-21-15-9
Wall balls (KX 14w/20m)
Renegade Row + Push Up  (row,row, pushup = 1 rep) (KX 25w/40m)
Mountain Climbers (dbl reps)
Abmat Sit-ups
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 x 
10 Weighted glute bridge
10/10 Clams
10/10 Donkey kicks with pulse 
10 Weighted frog pumps
20 cross jacks



    20-30   Squat Strength: 10 min amrap
10 GOB Squat
5 jump squat
10 Sumo Squat
5 jump squat
10/10 gob Bulgarian Split squat
5 jump squat


30-45  WOD:


 RUN 3 laps (3x250m)
15 Toes-to-bar or V-up
15 Overhead kb swings (KX 35w/53m)
15 Box Jump
RUN 2 laps (2x250m)
10 Toes-to-bar
10 Overhead kb Swings
10 Box Jump
 RUN 1 lap (250m)
5 Toes-to-bar
5 Overhead kb Swings
5 Box Jump
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3 Rounds: 30 sec on //10 sec off
-Jump Rope (good opportunity to practice DU)
-Sumo Deadlift High Pull light
-Alternate 3R/3L Lawnmower Rows
-Ball Slams


    20-30    Horizontal Press Strength 5 rounds in 10 min
5 TRIPLE KB Chest Press (Right/Left/Together = 1)
5/5 SA PUSH UP WITH ONE HAND ON KB
10 TRX Chest fly


    30-45    WOD: 15 min Ascending AMRAP  (ADD A REP EVERY ROUND)
7 Ball Slams
7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.)
7R/7L Windmill
7R/7L TRX Power Pulls 


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
Leg lifts
One-leg Hip Bridges R
Weighted Sit-ups
One-leg hip bridges L


    20-30    Core Strength: TRAINER CHOOSES LAP DISTANCE 10 min to finish
5 LAP DBL KB OVERHEAD LUNGE
10 BUTTERFLY SITUP

4 LAP DBL KB OVERHEAD LUNGE
40R/40L MTN CLIMBER

3 LAP DBL KB OVERHEAD LUNGE
10R/10L SIDE PLANK HIP LIFT

2 LAP DBL KB OVERHEAD LUNGE
10 TOES TO BAR or VUP

1 LAP DBL KB OVERHEAD LUNGE
10 SUPERMAN


30-45 WOD: 18 min to finish below. Work on the reps for the 2 min section and then stop for 1 min of mtn climber. Then back to work for 2 min. When you finish 12/6/9 reps then move on to the next section below the line.


Set a timer:
6 rounds of 2 min on// 1 min MTN CLIMBER


21/15/9
Gob Thruster(KX 35w/53m)
Over mat burpee


IF YOU FINISH THE 12/9/6 REPS BEFORE TIME IS UP THEN MOVE ON TO (circuit through below it til time is up.)
4/4 OA SWING CLEAN (KX 35w/53m)
3/3 GOB Clean squat (KX 35w/53m)
2/2 DBL KB Push Press (KX 35w/53m)