TXT PROGRAMMING 10/19/20-10/25/20 STRENGTH WEEK: #5

TXT PROGRAMMING
10/19/20-10/25/20
STRENGTH WEEK: #5



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 Min AMRAP
20 Mtn Climber
10  Down Dog to Lunge Step Up
10 Double Pulse Squat to Tuck Jump (Or squat jump)
1 lap/down & back Crawl (keep hips low)
 
    20-30  Strength Horizontal Pull:
Buy in:
30 Close Grip KB Bent Over Row
 
Lawnmower Rows & TRX ROW
8 sets of 5R/5L Lawn mower row with 10 TRX Rows in between each set

Buy out: 30 Close Grip KB Bent Over Row
 
30-45     WOD
4 Rounds:
5 Handstand Push-ups or Pike Pushup
7 Pullups
9 Ball Slams OR 30 sec battle rope double slam OR 30 sec Jumpjack thrusters
11 V-ups
20 Double Unders or 100 single jump rope
 
Day 15
30 Leg extensions
30 sit ups
1 min 10 sec Plank
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 35/10 sec
Clam Shell - R
Clam Shell - L
Double Squat, Double Rev Lunge
Grass Hoppa
  
20-30  SQUAT Strength: 
Start with 10 tempo Squats 3 down 3 pause 3 up 0 at top
 
Then 
 
BULGARIAN SPLIT SQUAT https://www.youtube.com/watch?v=BfUtXxI8cLM
8 Sets of 5/5 reps with 5/5 side slunge between each set
 
30-45    WOD
12 Minute E.M.O.M. (every minute on the minute)
Odd minutes (1,3,5, etc.): 3R/3L Clean n’ Press + 15 Sit-ups
Even minutes (2, 4, 6 etc.): 10 Hand-release Pushups + 7R/7L Jump Lunges (use trx to make jump lunge easier.)
 
Day 16
35 Flutter Kicks
25 Crunches
1 min 15 Sec Plank  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 rounds 30/10
Hindu pushups
Butt kickers + Arm swings across front
Sit up   
Inch worms + Push up   
 
    20-30    Strength Horizontal Press: KB CHEST PRESS

8 Sets of 5 reps on each side with 10 pushups in between each set.
 
30-45    WOD:
5 ROUNDS (Encourage members to go heavy)
5 TRX MUSCLE UP or 5 KB Chest press to skull crusher
5R/5L PISTOLS
5R/5L SNATCHES
5R/5L LAWNMOWER ROWS
30 (15R/15L) MOUNTAIN CLIMBERS

Day 17
35 Leg Extensions
30 Sit Ups
35 Flutter Kicks
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 3 rounds
10 Dead bug
10 Bird dog
5 bootstrapper
10 Seal jacks
10 KB Swing
 
    20-30  CORE Strength:
1) L-SIT (90 seconds)

-Have students do a total of 90 seconds doing an L-sit. Have them break up the time and rest however much they need to in order to achieve this 90 second goal.
-then-
2) TURKISH GET UPS (YAY!)
Have students spend the remaining time of the 10 minutes doing Turkish Get Ups. 3/3 turkish get ups.

30-45  WOD:
12 minute AMRAP
12 (6R/6L) Goblet Box Step-ups
6 DBL KB Thrusters
6 Burpee Lateral Jumps (over the mat)

3 min AMRAP
10 SIT OUT
10 prone Legs straight up toe touch
10 Leg lift ceiling stomp

Day 18
30 Crunches 
35 Leg Extensions
1 min 20 sec plank
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 10 alternating Tabata Rounds (5 each)
Odd rounds: Supermans
Even: V-ups
 
    15-25    Strength Power lift:
Sumo Deadlift High Pulls
Run the rack with sets of 5 Sumo Deadlift High Pulls. Stay at top weight for 4 additional rounds (5 rounds total at top weight.) 

OR if you cannot RTR

Sumo Deadlift High Pull 8 sets of 5 reps with 20 unweighted sumo squats between each set.

Here’s a good video:
https://www.youtube.com/watch?v=V0qNjLHV3_c
 
    25-45    WOD:
Partner WOD: 20 Minute AMRAP (if you cannot partner split reps)
-Each partner is doing HALF of the labeled reps (except for the jump rope). You cannot change the order of this workout. Start with the top and work your way down. Each partner will switch off every 10 repetitions. When one partner is going, the other partner is burpeeing. Get through this list as many times as you can with your partner in 20 minutes.  
-150 Jump Rope or Jump jack (do together)
-80R/80L Over head KB Walking lunges
-80 Dips or TRX tricep Ext.
-60 Ball Slams
-40 Spinal Rock to Pull up
-20 pull-ups
-3 Laps (run together) 
 
Day 19
40 Flutter Kicks
35 Sit ups
1 min 20 sec
 
SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
40 mountain climbers
20 Glute Bridges
5/5 Alternating side lunges
5 Inch worm burpees
 
    10-20  Strength Vertical Pull:
8 minute EMOM of 3-5 pull-ups. Use assisted bands if needed. For strong individuals add weight.
ZOOM Class: 10min AMRAP                    
10 Prone Towel Pulls     https://youtu.be/_qjBvQ9F4kw
10 Back Widows.           https://youtu.be/mjnseqLiVXM
10/10 Plank Row
 
20-45 WOD    
15,10,5 reps of:
-Burpee Toes to bar or burpee spinal rock
-ceiling Stomps seehttp://www.youtube.com/watch?v=rhGTgI0PH5E

ANY ORDER Chipper: 15 min cut off
60 Ball Slam or Thruster
60/60 goblet walking lunges
60 sit-ups with kb shoulder press
40 Pushups
40 KB swings
30/30 Bottoms up KB Press
4 Sprints with 20 frog hops after each


FINISHER:
45 seconds R/L side plank

Day 20
40 Leg Extensions
35 crunches
40 Flutter Kicks

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