TXT PROGRAMMING 10/21/24-10/26/24 STRENGTH WEEK: #5

TXT PROGRAMMING
10/21/24-10/26/24
STRENGTH WEEK: #5



MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 sit ups
10 spider planks
10 gob chest press
5/5 banded oa lat activation pulls


    10-20  Strength Horizontal Pull:
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives (3 second lower)
B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall]


20-45     WOD: 20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
        One Arm Clean & Bottoms up Push Press Alternate arms
        Renegade row + pushup
    Bar Hanging slow leg lift & lower (can also be done on the floor) 
    Plank on bench and KB Row (ALTERNATE ARMS EACH ROUND)


5 MIN FOAM ROLL & STRETCH




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk reps each side
squat jacks
leg lift
over the shoulder ball throw
  
20-30  SQUAT Strength Tempo squat & goblet squat 
5 rounds
6 Tempo gob squat (3 sec down, 2 sec pause, 0 up, 0 pause at top)
5 Gob squat no tempo
10 Jump squat


30-45    WOD: 3 Rounds
7R/7L REV. GOBLET LUNGE (KX 35w/53m)
10 situp (MODIFICATION DEADBUG SPLIT THE REPS)
14 GOBLET SQUAT (KX 35w/53m)
10 situp
14 KB PUSHUP (BOTH HANDS ON ONE KB)
10 situp
7R/7L OA THRUSTER (KX 35w/53m)
10 situp
  
5 MIN FOAM ROLL & STRETCH


WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises (4 min TOTAL)
Burpee Ball Slam or inch worm ball slam
TRX Y


    10-25    Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press. 
3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.)
RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight.


25-45    WOD:5 ROUNDS [15 MIN]

5 DBL KB THRUSTER (KX 20w/40m)
5 TRX MUSCLEUP 
5R/5L KB SNATCH (KX 20w/40m)
1R/1L TURKISH GETUP* from the TOP DOWN (KX 20w/40m)
*After the last snatch, from the lockout, do the down phase of the getup 
until you are laying down and then get back up. And then switch sides.


5 MIN FOAM ROLL & STRETCH


THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm + scorpion
5 vup +iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch


    15-25  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10
Hollow body rock
Sideplank hiplift R
Sideplank hiplift L
Abmat situp

25-45  WOD:  30/20/10
-WALL BALL (KX 14w/20m)
-BOX JUMP (MODIFICATION SPLIT REPS BOX STEP UP) (KX 20w/24m)
-Renegade Row + Push up (KX 25w/45m)
-BALL SLAM (KX 15w/20m)
250m Row (never changes)
 5 MIN FOAM ROLL & STRETCH


FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Pulsing sumo deadlift
10 kb swing
10 touch jump twist
10 wall ball
Short run (TRAINERS CHOICE)




    20-30    Strength Power lift: Sumo Deadlift High Pulls 10 min AMRAP
Run the rack with 8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.)


    30-45    WOD:  15 Min Ascending amrap Add 1 rep to each side every round. 
3/3 KB single-arm snatch (KX 35w/53m)
3/3 KB windmill (KX 35w/53m)
3/3 KB single-arm front squat (KX 35w/53m)
3/3 KB single-arm bottoms up press (KX 35w/53m)
100 jump rope (reps stay the same.) 


5 MIN FOAM ROLL & STRETCH


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 sec off
Burpee lunge
Overhead swing
Banded lat pulldown


    20-30  Strength Vertical Pull: 10 min AMRAP alternate partners 
A: 5 PULLUPS (SHOULD FEEL THIS IN YOUR LATS)
B: partner plank


30-45 WOD: (While doing single unders every attempt at a double under = 5 reps)
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next. 
Row 500m or 300 rope skips or 60 DBL Unders (CHOOSE ONE)
10/10 OA KB Clean & press (KX 35w/53m)
30 TRX TRICEP EXT. or Box dips or KB SKULL CRUSHER (CHOOSE ONE)
50 BURPEE (MODIFY FOR SKILL LEVEL)
30 Pullups OR TRX PULLUP
10/10 KB LAWN MOWER ROW (KX 35w/53m)
10/10 Pistols or goblet squat 


5 MIN FOAM ROLL & STRETCH



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