TXT PROGRAMMING 11/02/20-11/07/20 STRENGTH WEEK: #7

TXT PROGRAMMING
11/02/20-11/07/20
STRENGTH WEEK: #7



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
 10 pike pushups
    10 tall plank bird dog (total)
    10 R/L Side plank leg lift
    10 r/l pulsing lunge
 
    20-30    Vertical Press Strength
10 min AMRAP 
Turkish get up with press (should have 7 presses)
 
30-45     WOD: 15 minute AMRAP:
3 ½ kneeling KB curl to OH press R (right knee down)
3 ½ kneeling KB Curl to OH Press L (left knee down)
6 Kneeling over head tricep extension (of standing if bad knees)
6 wall walks or inch worms
9 renegade row + Pushup
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 30/20/10 Reps Split between Each Side
V-Ups
R/L side V-UPS
R/L Single Leg V-UPS
  
20-30 Core Strength 1 round 30 secs each no rest
Leg Lift circles (lift legs splits up and tap toes together at top, then splits down & toe tap at bottom)
Leg Lift to ceiling stomp
Leg lift with leg criss cross
Cross crunch knee to elbow
Russian twist
Leg lift
Flutter kicks
Toe taps holding legs out
Leg Lift ceiling stomp
Reverse crunch
Bicycles
Side plank hip lift L
Side plank reach through L
Side Plank Hold L
Side Plank Hip Lift R
Side plank reach through R
Side Plank Hold R
Plank
Plank rock forward and back
Crosbody mtn climber and spider plank
 
30-45    WOD 15 min AMRAP every 3 min STOP and everyone does 10 sitouts or grosshoppers then continues.
5 BURPEES 
10 GOBLET SQUAT  (kx 35w/53m) 
5 BURPEES 
10 V UPS 
5 BURPEES 
10 BALL SLAM (kx 15w/25m) or KB Pull to catch from ground
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:   2 rounds
30 sec DISH TOWEL  or TRX HAMSTRING CURL
30 secHIGH KNEES
30 secKB GOOD MORNING
1 MIN BICYCLE FAST!!!   
 
    20-30   Lift Strength: 8 sets of 5 reps each side SINGLE LEG DEADLIFT – super set  with a set of 10 KB DEAD DRAG in between
 
30-45    WOD: 
5 ROUNDS(20min Cutoff)    
10 Goblet Squat/ Press Out/ Press Up
10/10 O.A KB Swing/Clean/Squat
10/10 Windshield Wipers 
5 Box Jumps
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds 30 on/ 10 off
    Skaters
    Plank shoulder taps
    Alternating V-ups
    Squat with reverse lunge R & L
 
    20-30   Horizontal Pull Strength: 4-5 Sets
10 R/L Alternating bent over row (from KB on ground)
10 Close grip bent over row
5 Burpee Highpull
 
30-45  WOD: 3 rounds:  
2/2 turkish getups, https://www.youtube.com/watch?v=iM2oTXgnDRU
5/5 KB Highpull swing
10 T2B or V-up
10 jump squat 
50/50m one arm farmer carry
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 DONKEY KICK
5/5 SIDE PLANK HOLD LEG LIFT
 
    20-30    Strength Squat 10 min amrap
10 Tempo goblet squat (3 sec down, 2 sec pause at bottom, 0 sec up, 0 sec at top)
10 sumo squat with 1 sec pause at bottom
10 boot strappers
 
    30-45    WOD: Jump rope can be jumping jacks
40 double unders or 200 jump rope
Then:
4 rounds of:
5/5 pistols
5/5 kb swing to bottoms up press
 
Then:
30 double unders or 150 jump rope
 
Then:
4 rounds of:
5/5  snatch
10 single leg vups
 
Then:
20 double unders or 100 jump rope
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 Glute Bridge with a pulse 
10 push ups
40 Mountain Climbers
40 Leg scissors
 
    20-30    Horizontal Press Strength 
Triple Set
4-5x
5R/5L Bottoms Up Press
20 Plank Tucks
10 Seated Goblet Press
 
30-45 WOD:
Pyramid: 3-6-9-12-15-12-9-6-3
    KB OH swing
    Goblet Curtsey Lunge (R/L)
    SA KB clean, the high pull (R/L)
    Push up to pop up (land in squat position)    

​