TXT PROGRAMMING 10/20/23-11/04/23 STRENGTH WEEK: #4

 TXT PROGRAMMING
10/20/23-11/04/23
STRENGTH WEEK: #4




MONDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 2,4,6,4,2
KB good morning
KB squat
KB deadlift
BUTT KICKERS (x2)
HIGH KNEES (x2)



    20-30  Strength Power Lift DEADLIFT (run the rack 3x)
RTR 3x WITH 10 DBL KB DEADLIFT (BETWEEN THE FEET)


30-45     WOD 3 Rounds 45 min on//15 sec off CIRCUIT THROUGH each exercise
WALL BALL (KX 14W/20M)
KB OVERHEAD SWING (KX 25W/45M)
DBL KB SQUAT  (KX 14W/20M)
DBL KB CHEST PRESS (KX 35W/53M)
BOX JUMPS or ALT BOX STEP UPS


GLUTE CHALLENGE
3 ROUNDS
10/10 Donkey Kick
10 Glute Bridge
15 sec Wall Sit





TUESDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
5/5 Plank up/down
5 Banded Lat Pulldown
5/5 Skaters
5/5 iron cross
Short Run
  
20-30  Vertical Pull Strength (NO PULL UP NEGATIVES)10 min cutoff
SUPERSET
1,2,3,4,5,6,7,8,9,10 Pull Up (MODIFY with TRX PULL UP)
4 Reps KB Plank Pull Through


30-45    WOD: ALL HALLOWS EVE EMOM Time Cap: 15 minutes 
SET A TIMER: Every 1 min everyone stops and does 5 Lateral Burpees over KB’s. CONTINUE TO CHIP AWAY AT THE 50 DBL KB Devil Press 

FINISH 50 DBL KB DEVIL PRESS (KX DBL KB 25W/40M lb) 



LONG WORK OUT EXPLANATION:
With a running clock, complete 50 DBL KB Devil Press as fast as possible. For every minute on the minute, complete 5 Lateral Burpees Over Kettlebells before proceeding where you left off with the DBL KB Devil Presses.
Your score is the time on the clock when the 50th Devil Press is completed.
How to do a DBL KB Devils Press CLICK ME for MODIFICATION: Beginners can do a burpee to KB Swing (SINGLE KB) or even separate the two movements.

GLUTE CHALLENGE
3 ROUNDS
12 Sumo Squat
10/10 Split Squat
40 sec Wall Sit



WEDNESDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up:
5 minute AMRAP:
1 Lap Sprinter stretch
6 reverse lunges
12 TRX rows
12 ball slams 


    20-30    Lunge Strength 10 MIN alternate between min
1 Min Row for max distance or jump rope (try to reach 1000m by the end)
1 Min Max goblet lunge (try to reach 50 each leg by the end)


30-45    WOD 5 Rounds:
10 HOLLOW BODY ROCK
5R/5L GOBLET BULGARIAN SPLIT SQUAT (KX 35w/53m)
5R/5L SINGLE LEG ROMANIAN DEADLIFT (KX 35w/53m)
10/10 AROUND BODY KB (KX 35w/53m)
10/10 HEELS ELEVATED SINGLE LEG GLUTE BRIDGE

GLUTE CHALLENGE
3 ROUNDS
12/12 Donkey Kick 
12 Glute Bridge
15/15 Split Squat

  
THURSDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 3 rounds
40 jump rope
5R/5L Kb HALO
3 inch worm + scorpion


    20-30  Vertical Press Strength 10 Min AMRAP
10 DBL KB ARNOLD PRESS
50M Farmer Carry
50M Waiter Carry


30-45  WOD ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (KX 25+W/44+M)
(beginners should do all swings for 15 reps with single KB)
Dbl Swing
Dbl high pull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM (KX 15W/25M)

GLUTE CHALLENGE
3 ROUNDS
12/12 Split Squat
15 Sumo Squat
45 sec Wall Sit
  
FRIDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Ball slam
5 V-ups
5 Supermen
Short jog


    20-30    Core Strength
1x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up KB Toe touch
Leg lifts
KB Russian Twist
KB Dead Bug
V-up
Plank
Spiderman Plank 
Side plank hip lift R
Side plank hip lift L
Bicycle
Ceiling stomp 


    30-45    WOD 15 Min AMRAP
RUN 500m or ROW
1/1 TGU (KX 35W/53M)
20 cal Row
12 DBL KB clean, squat (KX DBL KB 25W/44M)
12 T2B or V-UP

GLUTE CHALLENGE
3 ROUNDS
20 Sumo Squat
15 Glute Bridge
50 Sec Wall Sit



SATURDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 3 rounds
250M run
5 Hanging Knees to elbows or crunch tuck
5 KB Swings
5 Jump Squats


    20-30  LIFT Strength: 10 min AMRAP         
8 TEMPO Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up)
10/10 Goblet Step Up
10 Sumo Goblet Squats


30-45 WOD:
500m Run (Longer run than usual. Maybe two laps if necessary)
48 LEG LIFTS
16 DBL KB Thrusters (KX 22W/40M)
8 CHIN UPS

250m Run (Normal Lap)
60 LEG LIFTS
19 DBL KB thrusters
9 CHIN UPS

100m Dash (Short fast run)
72 LEG LIFTS
22 DBL KB thrusters
10 CHIN UPS

GLUTE CHALLENGE
3 ROUNDS
15/15 Donkey kick
15/15 Split Squat
25 Sumo Squat






​

---