TXT PROGRAMMING 10/10/22-10/15/22 STRENGTH WEEK: #8

TXT PROGRAMMING
10/10/22-10/15/22
STRENGTH WEEK: #8



MONDAY (Strength Test day)
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 TRX pushup
5/5 single kb shoulder press
10 KB swings 
20 jumping jacks
 
    15-45    Strength Test Day: It’s time to re-test!! First test was 6 weeks ago.
1 min Push-up Test Holding the plank position try for as many push ups as possible. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING PUSHUPS. Document how many you got and what style and depth you did. 
·    (4min-ish)     2 minute - Navy Seal Sit Up Test: Correct Sit Up form for this test is: Hands on shoulders, shoulder blades must touch ground each time. Partner holds their feet and counts reps. Partner up and perform most sit ups they can in 2 minutes. Have them document how many sit ups they got.
·    (10+ min)     1 Mile run or row (for time): Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) or people can row 1609m. Scale this to what people feel most comfortable with. Document your time and how it felt. 
1 min Plank hold: Planking on your forearms with feet together. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING. Document how long you could hold it and on a scale of 1-10 how easy it was for you.
 5 Min:  Partner Strict Press pyramid - Start @ 1 Rep, then your partner does 1 rep. Then you do 2 reps and your partner does 2 reps. Hold your DBL KB’s in the front rack position while your partner presses. REPS 1-10
 Document what weights you used, if you had to put the weights down and if you and your partner made it to 10 reps in 5 min. 
 

 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
2 rounds 30 on/10 off
Good mornings (dowel or KB)
Sit out or grasshopper
Kb swing
Lateral Lunge
 
  
20-30 10 min EMOM  Dbl Swing/ High Pull/ Snatch for 10 rounds
Have class perform 15 reps at the top of the minute every minute for 10 mins of:                   
        Dbl Swing/ High Pull/ Snatch
 
30-45    WOD:
15 Min AMRAP
9 Hanging Leg Raise
15 Wall Balls
21 Dbl Unders or 100 jump rope
250M Run or row
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
Warm Up :
REPS 20,12,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
 
    20-30   Vertical Pull 10 MIN EMOMs
For ZOOM class:
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
IN CLASS ROOM: split people up alternate rounds even & odd groups
 EMOM ODD: Strict Pull-ups choose your skill set and do the recommended reps in the min.
5 strict pull-ups. 
 
EMOM EVEN: DBL KB Farmer carry for the full min
 
30-45    WOD choose the best version for your ability
15 Ascending AMRAP add 1 rep every round

• Pull-up
  
• Dip
  
• Sit-up
  
• DBL KB Clean (KX DBL 20w/35M)
  

  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3 rounds 30on/10 off
Glute Bridge
X walk r & L
Jump squat
 
    20-30   Lunge 10 min cut off
5 rounds
3R/3L Single Leg KB DL to Reverse Lunge (grab a challenging weight)
50M Walking DBL KB Lunge
 
30-45  WOD 3 rounds (18min)
1Min in each exercise
-Burpee 
-Clean To Forward Lunge then swing switch to other side
-Swing to Swing Squat (or just swing)
-5R/5L Bulgarian Split Squats (rest the remainder of the min)
-TRX Jump Lunge
-Rest or Plank
 
  
FRIDAY
        0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:REPS 15/10/5
Band pull apart
SIDE VUP (FULL REPS ON EACH SIDE)
Wall ball
SWIMMERS
 
    20-30    Vertical Press 10 min cutoff
3 x Superset
3R/3L OA Push Press
6 KB Gob Shoulder press
THEN
60 total Seated Strict shoulder press (choose a very light weight)

 
    30-45    WOD 
3 Rounds:
50m/50m O.A. Waiter carry
5 Handstand Push-Ups or Pike Pushup
10 Push-Ups
15 Snatch R
15 Snatch L
50m/50m One ArmFarmer Carry
10/10 Lateral leg lifts over KB 


 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 5 MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
10 Sit Ups
10 inch worm burpees
10 Banded good mornings for hinge practice
 
 
    20-30    Core “Core Galore” 30 sec on 15 sec off of:
        One Arm Hover plank Right
    One Arm Hover Plank Left
        V ups        
        Hipups Right
    Chinees
    Hipups Left
    Leg Lifts
        Plank With a knee lift (spiderman plank)
        Situps           
        Hollow Body Rocks
        Bicycles
        Superman Rocks
        Mountain Climbers
 
30-45 REPS: 24/20/16/12/8 (split reps between sides)  [15 Minute CUTOFF]

DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion)
DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M)
KB Windmill R (KX 20lbw//35M)
KB Windmill L 
Box Jump 
 




​