TXT PROGRAMMING 11/04/24-11/09/24 STRENGTH WEEK: #7

MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: group warm up!!
Make 2-3 separate lines of equal amount of people
Have everyone line up.
Have a line of 3-4 objects to run suicides to facing the pullup bar.
1 person will run suicides and then finish with 1 pullup or jump bar touch and then tag a new teammate to run. 
Teammates not doing the suicide run & 1 pullup will do jumping jacks, bicycles, ball slams TRAINERS CHOICE. Until it is their turn to run suicides.
First team finished does not have to do 5 burpees






    15-25  Strength Vertical Press
10 min AMRAP     alternate between the two exercises               
DBL KB SHOULDER PRESS: REPS 1,2,3,4,5,6,7,8,9,10
KB SQUAT HOLD & BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10


25-45 WOD 20 min Cutoff
3 rounds: 
3/3 Turkish getups, (kx 35w/53m)
10 Sumo Deadlift high pull, (kx 53w/80m)
10 V-up + Superman (v-up + superman = 1 Rep)
1 lap farmer carry (kx dbl 40w/80m) trainer chooses distance




TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
5 min Warm Up:Group warm up, RUSSIAN TWIST PASS THE BALL
Grab a wall ball. Have everyone sit side by side with enough space to tap the ball in between you on the ground. Everyone sits up tall with feet off of the ground. The person at the beginning with the ball passes it and then runs (or bear crawls) to the end of the line and then waits for the ball. Each person after getting the ball runs to the end of the line. Once the line hits the wall. Go back the other way. :)


    10-30  CORE Strength 3 ROUNDS 45 sec on //15 sec mtn climber

• Leg scissors (up/down)
• Sit up russian twist
• KB Dead Bug

30-45  WOD 15 Min AMRAP
10 DBL KB SWING(KX 35w/53m)
10 WALL BALL SIT UP (KX 14w/20m)
1 Lap  DBL KB Front Rack Carry (KX DBL KB 35w/53m) (ADD 1 Lap every round, trainer chooses the distance)
  


WEDNESDAY(SHORTENED WARMUP & STRENGTH TIME FOR LONGER WOD)
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 5 AMRAP
20 mountain climbers total
5 Glute Bridges
2/2 Alternating side lunges
2 Inch worm + scorpion


    10-20    Strength Power lift Sumo Deadlift RTR (run the rack starting lightest working up to heaviest)
5 reps on each weight (single or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB.


           20-45    WOD: FILTHY FIFTY (TOP TO BOTTOM)
50 Goblet Squats(KX 25w/50m)
25/25 Goblet Bulgarian split squats (KX 25w/50m)
50 Heavy Deadlifts (KX 53w/106m)
50 Sumo Deadlifts (KX 53w/106m)
25/25 Single Leg Romanian Deadlift (KX 25w/40m)
50 v ups (KX T2B)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
5 BOOTSTRAPPER
5/5 TRX Power pull
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS


    20-30   Horizontal Pull Strength: RTR with 5 rep KB LAWNMOWER Row superset with 15 rep banded tricep pulldown 
When you reach your top weight for dbl kB bent over row do 5 sets with banded tricep pulldowns.


30-45  WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees Wall Ball 

·         20 Pull Up 

·         30 Ball Slam

·         40 KB overhead Swings (KX 35W/53M)

·          500M ROW modify length for anyone who needs it.

·         40 KB overhead Swings (KX 35W/53M)

·         30 Ball Slam

·         20 Pull Up

·         10 Burpees Wall Ball 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
5 min Warm Up: group warm up
Frog Hop Tag. When someone is tagged they have to do 1 Burpee. No Tag backs. 
  
20-30  SQUAT Strength RTR (run the rack starting lightest working up to heaviest)
5 reps on each weight (dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB. No shallow squats. If you can’t squat deep with the weight choose a lighter weight. Mobility and depth are more important.


30-45    WOD 15 min AMRAP Every 2 min stop everyone and send them on a 100m run. Plank until everyone returns. Then start where they left off and 2 min count down starts again.
2/2 Snatch to curtsey lunge (lunge back with same side as KB)  (KX 25W/40M)
4 total (count your press) KB russian twist w/ press (KX 25W/40M)
3/3  KB Gorilla Row (KX 35w/53m)
4/4 SA Squat  (KX 25W/40M)
10 Jump Squat body weight
12 Hollow body rock


SATURDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  with a partner or group of 3 if there aren't enough people 
3 rounds 20/10 (6 rounds total)
Push up high five
Sit up ball throw






    15-25    Strength Horizontal Press (KB CHEST PRESS) 
10 min AMRAP
5/5 One Arm KB Chest press
10 Hips Elevated KB Pullovers
5 DBL KB chest press


25-45    WOD:
5 MIN FARMERS WALK
Now walk for as long as you can before your grip starts to fail. If you put it down, do 10 jumping jacks and pick it back up.

FOR BEST TIME: REPS 20/15/10 [10 MIN]
HANDSTAND PUSHUP OR PIKE PUSHUP
WALL BALL
BOX JUMPS or BOX STEP UPS

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