TXT PROGRAMMING 10/16/23-10/21/23 STRENGTH WEEK: #2

TXT PROGRAMMING
10/16/23-10/21/23
STRENGTH WEEK: #2



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up: 2 Rounds:
    
5/5 Plank shoulder tap
10 Sit up or crunch
10 KB Good Mornings (kb behind the butt)
10 squat w/ knee drives


    20-30   Horizontal Press Strength cut off 10 min
3 Rounds
15 DBL KB CHEST PRESS
15 TRX PUSH UP
15 KB SKULL CRUSHER


30-45     WOD 15 Min AMRAP keep track of how many rounds you got and what weight you used.


10/10 sit out DEMO  or grasshopper  DEMO
10 KB swing (KX 35W//53M) (how to teach KB SWING)
10 Hollow body rock DEMO
10 Wall Ball  (ZOOM KB Thruster) (KX 14W//20M) DEMO

AB CHALLENGE:
3 Rounds
30 Leg extensions
30 sit ups
1 min 10 sec Plank


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min
3 Rounds 
5 v-up + iron cross on each side
30 Leg Scissors up/down 
10 Grasshoppers
100m run or Row
  
20-30  CORE Strength 10 min 2 rounds
30 sec Side Plank (adv add Leg Lift) DEMO
30 sec Side Plank (adv add Leg Lift)
30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO
30 sec Bird Dogs Hold L ARM & RIGHT LEG
1 min Plank Hold DEMO
1 min Hollow Hold DEMO



30-45    WOD 15 min Cutoff
Reps: 2,4,6,8,10,8,6,4,2 (do reps on each side 2 R 2 L 4 R 4 L….ect)
Forward lunge (Modify Lunges for beginners)
Single Leg Deadlift  DEMO
KB Clean DEMO
KB Wind Mill DEMO (MODIFICATION NO WEIGHT FOR BEGINNER)


AB CHALLENGE:
3 Rounds
35 Flutter Kicks
25 Crunches
1 min 15 Sec Plank




WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
    2 ROUNDS 20sec on/10 sec off
KB or DB front raise (do not go heavy you can use a dowel too)
4 high knees to sprawl (elevate sprawl  to a box for beginners)
    Alternating single leg v-ups (modify to alt side crunch)


    15-25    POWER LIFT Strength 10 min time cut off
    Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO (CAN DO DBL OR SINGLE KB)
10 DBL KB Suitcase Deadlift DEMO


30-45    WOD ascending and descending reps. Circuit through the exercises. 
REPS 1,2,3,4,5,6-10 DBL KB Dip to DBL KB Pushup (Modify by separating move movements and /or moving it to the box) DEMO


REPS 5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO


REPS 10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO


AB CHALLENGE:
3 Rounds
35 Leg Extensions
30 Sit Ups
35 Flutter Kicks


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off (STAGGER CLASS IF NEEDED)
Legs up toe touch crunch
Close grip bent over KB row
TRX Y
BUTT KICKERS


    20-30    Vertical Pull Strength
10 MIN EMOMs
EMOM ODD: 5 Pullup negative 3 sec count lower  DEMO REST REMAINDER OF MIN
EMOM EVEN: DBL KB FARMER CARRY FOR ENTIRE MINUTE (WALK IN CIRCLE AROUND THE ROOM)


30-45  WOD THE KATIE BENCHMARK
BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.)


5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds)
50 M Farmer Carry DEMO
10 Pullups DEMO or TRX Pull up
10 Squats DEMO (KX gob squat 35w/53m)
10 Push Ups DEMO
10 Sit up or crunch


BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.)


AB CHALLENGE:
3 Rounds
30 Crunches
35 Leg Extensions
1 min 20 sec plank


FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Mountain Climbers
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO


    20-30    LUNGE Strength
5 rounds EMOM 
1 min TRAVELING LUNGE AROUND THE ROOM FOR ENTIRE MIN
1 min  5/5 BOX STEP UP DEMO add a KB in goblet hold to make it harder (THEN REST REMAINDER OF THE MIN)


    30-45    WOD 5 Rounds
10 DEADLIFT DEMO
3 INCH WORMS DEMO PUSH UP OPTIONAL
5 GOBLET THRUSTER DEMO
10 SWING CLEAN & SQUAT
30 Jump Rope


AB CHALLENGE:
3 Rounds
40 Flutter Kicks
35 Sit ups
1 min 25 sec Plank




SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3 x 3 side shuffle + 1 sprawl each side
3x Inchworm + scorpion Seperate exercises if to difficult
10 Touch jump
10 Gob Shoulder press


    20-30    Vertical Press Strength 3 ROUNDS
    10 ½ kneeling KB curl to OH press R (right knee down) DEMO
    10 ½ kneeling KB Curl to OH Press L (left knee down)
    10 Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO


30-45 WOD: REPS 20/16/12/8/4


WALL BALL(KX 14W/20M)
KB SWING (KX 35W/53M)
Windmill R(KX 25W/44M)
Windmill L
Halo R(KX 25W/44M)
Halo L
250M Run or Row


AB CHALLENGE:
3 Rounds
40 Leg Extensions
35 crunches
40 Flutter Kicks