TXT PROGRAMMING 11/14/22-11/19/22 STRENGTH WEEK: #3

TXT PROGRAMMING
11/14/22-11/19/22
STRENGTH WEEK: #3



MONDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 MOBILITY MOVEMENTS FOR YOU TO ENJOY click that link 
Warm Up:  3  rounds
10 deadlift
10 Deadbug
10 Bird dog
10 jump jacks
3x 4 high knee + 1 sprawl
 
    10-20   CORE Strength     “Core Galore” 40 sec on 10 sec off of:
·         One Arm Hover plank Right
·         One Arm Hover Plank Left
·         V ups
·         Side plank hip lift Right
·        Side plank hip lift Left
·         Chinees
·         Leg Lifts
·         Plank With a knee lift (spiderman plank)
·         Situps        
·         Hollow Body Rocks
·         Bicycles
·         Superman Rocks
·         Mountain Climbers
 
20-45     WOD 11 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.)
START WITH: 
1 minute Hollow Hold
1 minute wall sit (hardest modifications possible)
THEN 10 MIN AMRAP:
T2B or V-up
KB Skull Crusher (KX 35w//53M)
KB Swing (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE
X10 Jump Rope or x5 Double Under
2 Tire flips or 5 Deadlifts (reps never change)

FINISHER: 
1 minute Hollow Hold
1 minute wall sit (hardest modifications possible)
 
 
TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8 rounds 20/10 (4 min) alternate exercises 
 BANDED GOOD MORNING DEMO
KB HALO alternate sides
  
15-25  POWER Strength: 10 min EMOM (great time to learn correct form)
DEMO FOR HIP TIMING
10x KB SWING OR DBL KB SWING
 
25-45    CHIPPER WOD: 20 minute cutoff can chip away in any order

• 5 Laps Running or Rowing (250m each lap)
  
• 50 Double KB Cleans (KX W DBL 20's / KX M DBL 35's)(MODIFY by using 1 KB and splitting reps)(no swing)(DEMO for no wrist banging)
  
• 50 Push Ups (MODIFY by elevating hands on to box and maintaining plank)
  
• 75 KB High Pull from Ground (no swing)DEMO (KX 35W//53M)
  
• 120 Sit Ups or Dead Bugs
  
• 500 Jump Rope (MODIFY BEG to 250)
  

  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
3 Rounds 20/10
Plank shoulder tap to pike reach R/L
Side plank rotational reach
KB push up to push back
 
 
    20-30    Horizontal pull Strength 
3 ROUNDS Super set
8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom)
10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row)
 
 
30-45    WOD: 15 min - AMRAP (endurance cardio)
10 TRX power pulls right Level 1 & Level 2
10 TRX power pulls left
10/10 MTN Climbers (MODIFY BEG: Hands on bench, ADV: hands on KB)
20 Sit ups or Dead bug
10 CAL ROW W//15 cal row M DEMO
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5 goblet squat
10 Glute bridge to single leg kick
5/5 lateral lunge to sprawl
 
    20-30   Squat Strength: First do tempo then do non-tempo
GOBLET SQUAT DEMO
KB TEMPO Goblet Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

KB Goblet Squat
3 sets x 10 reps
Attempt to increase off tempo weight


30-45  WOD: REPS: 24/20/16/12/8 (split reps between sides)  [15 Minute CUTOFF]

DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion)
DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M)
KB Windmill R (KX 20lbw//35M)
KB Windmill L 
WALL BALL (KX 14W//20M)
  
FRIDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 TRX pushup
5/5 single arm kb  push up
10 KB swings 
20 jumping jacks
 
    10-25   Tempo DBL KB Chest Press OR Goblet chest press
3 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

Wide KB Chest Press
3 sets x 10 reps
Increase weight higher than tempo weight if possible

Single Arm KB Chest Press
3 sets x 10 reps
10 on ea side

250-45    WOD 5,10,15,20,15 10, 5 [-20 min cutoff]
 SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD
WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDE BE HELD OVER SHOULDER FOR 1 MIN.
 
REPS 5,10,15,20,15 10, 5
KB SQUAT HOLD AND BICEP CURL (KX 30w//50M)
SKULL CRUSHER (KX 30w//50M)
PUSHUP
MTN CLIMBER (DBL COUNT)
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 core marching
10 squat jacks
20 high knees
5/5 side slide
150 m run or row
 
    20-30    Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight.
TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.)
For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up.
It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight.
 
30-45 WOD:  10 ROUNDS (Write down your finishing time.)
5 SIT UP
5 TRX L-SIT CHIN UP (MODIFY: BEG no L-Sit)
5 TOES TO BAR or KNEES TO NAVEL 
5/5 REV. Lunge Halo
5 DBL KB DEAD SWING + CLEAN



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