TXT PROGRAMMING 10/23/23-10/28/23 STRENGTH WEEK: #3

TXT PROGRAMMING
10/23/23-10/28/23
STRENGTH WEEK: #3



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 20,15,10 :  
Jump Rope 
sit – ups (half reps)
KB swings (focus on a good henge movement)
Bicycle

15-20 -5 min SKILL: Double unders here is a dbl under jump with thigh tap for timing
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 


    20-30   CORE Strength : 
START WITH: 1 min Plank
THEN

REPS 20,16,12,8,4
Plank Shoulder tap (divide reps)
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Sit up 
Straight leg + Toe touch
DBL Leglift with Ceiling Stomp (controlled lower)

THEN
FINISH WITH: 1 min Plank


30-45     WOD 4 Rounds:
250M run or row
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols (MODIFICATION SINGLE LEG BOX SQUAT)
12 Sumo Deadlift High Pulls


AB CHALLENGE:
2 Rounds
40 Leg extensions
35 Sit ups
1 min 30 sec Plank




TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 20-12-8 reps of:
Walking lunge (divide between legs)
Waist Banded good morning (focus on engaging hamstrings in henge motion)
Sprinter Sit Up (divide between legs)

15-20 -5 min SKILL: Double unders here is a dbl under jump with thigh tap for timing
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 
  
20-30  LIFT Strength: DBL KB Front Rack Reverse Lunges + SUITCASE DEADLIFT
Run the rack with front rack reverse lunges in sets of 4R/4L + 10/10 Suitcase Deadlift. The two movements do not have to use the same weight. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight.


30-45    WOD 21-15-9
Wall balls
Pull up 
X5 Mountain Climbers (105, 75, 45)
Abmat Sit-ups

AB CHALLENGE:
2 Rounds
45 Flutter Kicks
35 Crunches
1 min 35 sec Plank



WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min EMOM
ODD: 6 TRX jump lunges, 5 hollow body rocks, 4 band pull aparts 
EVEN: 2 burpees, 6 Dead bugs

    20-30    Horizontal pull Strength:
 10/10 Plank on a box while OA Row + 10 TRX Tempo row (Tempo 3 up, 3 pause at top, 3 down, 0 at bottom.)

Run the rack with OA Plank on a box while OA Row (or bent over row, or lawn mower row) in sets of 10/10 reps + 10 TRX Tempo row. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! Tempo does not change. 


30-45    WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...)
TRX Muscle Up 
Gorilla row (1R/1L)
Goblet squats
X10 Jump Rope (x5 DBL Under)

FINISHER: 
1 minute wall sit (hardest modifications possible)

AB CHALLENGE:
2 ROUNDS
45 Leg Extensions
40 Sit ups
45 Flutter kicks


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 TRX Pullup
10 Single leg box squat
15 grasshoppers
Short Run


    20-30   Squat Strength: 4 rounds
8/8 KB single arm Front rack Box Step up + 10 DBL KB Rack Squat


30-45  WOD: 
Run 250m 3x
15 Toes-to-bar (Mod: V-up and over)
15 OH KB Swing
15 TRX jump Squats

Run 250m 2x
10 Toes-to-bar
10 OH KB Swing
10 TRX Jumps Squats

Run 250m 1x
5 Toes-to-bar
5 OH KB Swing
5 TRX jump Squats

AB CHALLENGE:
2 Rounds
40 Crunches
45 Leg Extensions
1 min 40 sec Plank


  
FRIDAY strength should start at 10 min in 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds:
10 ALTERNATING  KB SWINGS
10 WINDMILLS R
10 WINDMILLS L
5/5 Halo 


    10-30    Horizontal Press Strength: Take 5 MIN RTR TO FIND YOUR TOP WEIGHT FOR DBL KB CHEST PRESS, THEN ON TOP WEIGHT START:
10 MIN AMRAP
8 DBL KB CHEST PRESS WITH HIP BRIDGE] (on challenging weight)
8 PUSHUP (best version of a plank pushup, no pushups on knees. Elevate hands to box if you need to.)
1 MIN MTN CLIMBER


    30-45    WOD : Buy in: 10 Renegade Row + Pushup
10 Minute AMRAP:
7 Ball Slams
7 Box jumps
7R SINGLE ARM KB Clean n' Press (touch ground every time, no swing)
7L SINGLE ARM KB Clean n' Press (touch ground every time, no swing)
7R/7L TRX Power Pulls

Buy Out: 10 inch worm + pushup

AB CHALLENGE:
2 Rounds
50 Flutter Kicks
40 Sit ups
1 min 45 sec Plank






SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 18/12/8
Plank to Pike toe touch (divide reps)
Side V-UP (divide reps)
Flutter Kick
Swimmers


    20-30    Core Strength: 4 rounds
5/5 Around body KB
10 Hollow body rock
10/10 Side plank hip lift
10/10 Goblet March


30-45 WOD    
Martha BENCHMARK (choose the version that's best for you.)
3 ROUNDS  (CIRCUIT THROUGH EXERCISES)
40 seconds on 20 seconds off. 
Beginner

• Swings (15lb women, 20lb men)
  
• Crunch Tucks
  
• Jumping Jacks
  
• Kettlebell Situps (Holding Kettlebell Overhead 5lb Women, 10lb Men)
  
• TRX Squats
  

Intermediate

• Swings (25lb women, 35lb men)
  
• Legs Up V ups
  
• Jump Rope
  
• Kettlebell Situps (Holding Kettlebell Overhead 15lb Women, 25lb Men)
  
• Bodyweight Squats
  

Advanced

• Swings (35lb women, 50lb men)
  
• V Ups
  
• Double Unders
  
• Kettlebell Situps (Holding Kettlebell Overhead 25lb Women, 35lb Men)
  
• TRX Jump Squats
  

AB CHALLENGE:
2 rounds
50 Leg Extensions
40 Crunches
50 Flutter Kicks






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