TXT PROGRAMMING 10/14/24-10/19/24 STRENGTH WEEK: #4

TXT PROGRAMMING
10/14/24-10/19/24
STRENGTH WEEK: #4



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP 
10/10 alt. Knee huggers (on back to sit up position)
10/10 Elbow plank hip touch
5/5 Lunge
2 lateral lunge burpee (burpee w/ 2 lat lunge @ top)


    20-30  Strength Power Lift 10MIN - RTR then 4x at top weight, 5R/5L KETTLE BELL SWING CLEAN.
Work up to heaviest kettle bell clean with great form. No rounding in the upper back.
Shoulders always packed. Feet screwed into the ground.
When standing hips should be directly over hips (think plank.) Choose single or double kettle bell.


30-45     WOD  1 time fast
1 min FLUTTER KICKS
100 Frog Jumps
90 KB SWING (KX 35w/53m)
80 (40/40) SITOUTS
70 KB HIGHPULL (KX 35w/53m)
60 OH KB SWING (KX 35w/53m)
50 DBL UNDERS or 250 JUMP ROPE (zoom jump jack)
40/40 KB Mtn Climber
30 (15/15) KB WINDMILL (KX 35w/53m)
20 BALL SLAM OR BATTLE ROPE SLAM (KX 15w/20m)
10 DBL KB PUSHUP TO LSIT (grab the biggest most stable kb’s)


TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 45/15 
Scapular Push up
High knees
Side shuffle, sprawl, side shuffle, sprawl 
Alt Beast bird dog
  
15-25  Vertical Pull Strength: PULLUP NEGATIVES with Partner pullups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps
Beginner: TRX
Intermediate: Use bands
Advanced: weighted




25-45    WOD:  10 rounds: 20 min cutoff
10 pull ups or TRX pullup (Modification 10 O.H. Heavy Swing)
20 push up
30 squats (no weight)
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30on/10off
Glute Bridges
Inch worm burpees
Hollow body rocks
High knees side to side   


    20-30    Lunge Strength 10 amrap
TGU 10 alt lunge with weight O.H. then TGD switch arms and repeat 


30-45    WOD 15 min Ascending AMRAP starting at 3 at 1 rep every round
3 Swing Squats or just kb swings (KX 35w/53m)
3/3 gob Bulgarian split squat (KX 25w/40m)
3/3 Foot elevated S.L.  Glute Bridge
3 Leg lift ceiling stomp
3 Gob Thruster (KX 35w/53m)


THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min AMRAP
5/5 plank up downs 
10/10 single leg hip lifts
5 hindu pushup
20/20 leg scissors 


    20-30  Vertical Press Strength 10 min cutoff
6 ROUNDS
8 DBL KB Strict Press Increase weight off of previous weeks.
12 KB Palms Facing Strict Press
50m DBL KB Farmers Carry


30-45  WOD 15 min AMRAP: 
5 Box jump (KX 20w/24m) (modification box step ups)
15 Wall balls (KX 14w/20m)
10/10 OA Swing, clean, squat, press, snatch out (KX 20w/35m)
20/20 Chinees (Modification Dead Bug)
250m RUN or ROW
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 Rounds
20 Jumping Jacks
10 Burpee NO Push Up
20 Plank Jacks
10 Skaters


    15-25    Core Strength: 7min AMRAP
5/5l Russian twist w/ kb shoulder press (at center)
 10/10 Side plank w/ rotation (thread the needle, top arm reaches under & back, then up again)
10/10 single leg KB v-up (start w/ kb @ chest, lift one leg, reach kb to toes, alternate)


THEN:
8 rounds 20/10  alt between exercises (4 min total)
Bicycles
Rotational Mountain climbers (opposite knee to opposite elbow) 


    25-45    WOD: 10 rounds 20 min cutoff
5 SIT UP
5 TRX L-SIT CHIN UP (Modification TRX CHIN UP)
5 TOES TO BAR or KNEES TO NAVEL
50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 10-14-18-22
Pike pushup
Reverse plank leg lift
Squat jacks


    20-30  Lift Strength: 10 MIN EMOM
Odd Min: 10 Goblet squat (RTR or start on challenging KB)
Even Min:  4/4 single leg squat (can use a chair for depth) 


30-45 WOD  5 min AMRAP
           5/5 Windmill (KX 35w/53m)
           10 KB Swings (KX 35w/53m)
           5/5 Windshield Wipers


           1min Hollow Hold


           5min AMRAP
           5/5 Weighted Dead Bugs (KX 25w/40m)
           5/5 Alt. Snatches (KX 35w/53m)
           5 Spinal Rock to stand (Modification Hollow body rock & Then squat) 


           1min Plank shoulder tap


           5min AMRAP
          10 Hollow Body Rocks
           5 KB Sit Ups (KX 35w/53m)
          10 Jump Squat

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