TXT PROGRAMMING 11/15/21-11/20/21 STRENGTH WEEK: #1

TXT PROGRAMMING
11/15/21-11/20/21
STRENGTH WEEK: #1



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
 5 MIN AMRAP
30 Butt Kickers (warm up those quads)
30 Mountain Climbers (press tall through shoulders, shoulders over wrists, hold perfect plank.)
3/3 Rocking Lunges  (forward back lunge)
10 Superman (no floppy fish)
20 Glute Bridges (activate those buns at the top of bridge)
Short jog (nothing hard)
 
SKILL:
5 min L-SIT PRACTICE 8 rounds 20 sec on//10 sec off (set up boxes or blocks for L-sit HOLD)
https://youtu.be/IUZJoSP66HI
 
    20-30   Lunge Strength 
3 rounds dbl KB or goblet hold move up as you need in weight but you are not running the rack just completing 3 rounds on each side.
5 Split stance Lunge L foot forward tempo (3 sec down, 3 sec pause, 3 sec up, 0 sec pause at top)
5 Split stance Lunge R foot forward  tempo (3 sec down, 3 sec pause, 3 sec up, 0 sec pause at top)
 
30-45     WOD 
15 Minute AMRAP Of:
Run 250M
20 Wall Balls (work on deep squat)
20 Swings https://youtu.be/esGYTeI6r14 demo the importance of the hip hinge
10r/10L Goblet Lunge
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 Min AMRAP
2 x inch worm, push back, hop forward
10 Push up w/ double shoulder tap 
40 Bicycles
20 jump jack
  
20-30  Vertical press Strength
3 Rounds
15 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep) (or single arm for ZOOM)
15 DBL KB NEUTRAL Strict Press 

 
30-45    WOD 5 rounds (cal row goes up by 5 cal every round)
5 WALL WALK or 5 INCH WORM PUSH UP
5 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT.
5 TRX Tricep EXT (ZOOM SKULL CRUSHER)
5/5 SNATCH
10 CAL ROW, 15 CAL ROW, 20 CAL ROW, 25 CAL ROW, 30 CAL ROW
(ZOOM ONLY: CAL ROW changes to KB SWING)

  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
5 min AMRAP Warm Up: Partner SWING & WALL CHAIR + RUN-
·         Partner A Does 10 Swings while Partner B does a wall chair. When partner A finishes they switch. Then…
·         Both run 1 lap (if one partner is much faster, they do jumping jacks till “B” finishes the run)   
 
    20-30    Core Strength:
3 rounds 40 sec on//20 sec SIT UP WALL BALL TOSS
Plank hold
Bird Dog
Hollow body Hold
Dead Bug
 
30-45    WOD:
 (based on how much space you have for TRX’s might split class  and start on different exercises)
15 min:5 rounds of 2 min ON// 1 MIN BURPEE (2 min work on getting through list then stop for 1 min of burpees and pick up where you left off and continue to circuit through)
1R/1L Turkish Get Ups (KX 35W/53M) (take time on perfecting the movement)
5 TRX AB Rollouts http://www.youtube.com/watch?v=yWrLbIIt95I ( ZOOM can be PLANK WALK OUT https://www.youtube.com/watch?v=99DDQJJQ68c#action=share)
10 Slam Ball
50/50M Heavy ONE ARM Farmer carry (KX DBL 53W/70+M) (ZOOM 30/30 sec)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up:
3 ROUNDS
3/3 Squat & Halo
10 Jump Jack
10 Glute Bridge
5/5 X Walk 
30 Banded Good Morning (work on using hamstrings and keeping spine flat)
 
    20-30    Lift Strength FINISH TEMPO THEN DO CONVENTIONAL
Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.
30-45  WOD 15 min - AMRAP (endurance cardio)
20 KB SWING
20/20 Jump Lunges 
60 Jump Ropes (12 DU)
250M RUN

FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds (10 seconds in between if you want)
1 min plank hold
30 sec mtn climber
1 min reverse plank hold
30 sec dowel high pull
1min side plank leg lift right- (do left second round)
30 sec leg lifts
 
    20-30    Horizontal pull Strength: Super set if you want
Tempo TRX Row OR Goblet bent over row with tempo (back flat & no shoulder shrugging)
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.
 
    30-45    WOD 
Benchmark Jason (CLASS SHOULD LOG HOW FAR THEY GOT)
20 Minute Ascending AMRAP. 
Start at 1 rep and add 1 rep each round for the entire 20 minutes. 
Stay on an exercise until you complete that number of reps before you move on.        

Beginner

• High Pull (2 hands 1 bell, 15lb Women/20lb Men)
  
• TRX Rows (Challenging position hands to chest and then fully extended)
  
•  Split Squat Right (like a lunge without moving your feet back knee to ground)
  
•  Split Squat Left (like a lunge without moving your feet back knee to ground)
  
• Hanging Knee Tucks (Knees to 90 degrees)
  

Intermediate

• One Arm High Pull (20lb Women/35lb Men)
  
• Kipping Pullups (using a kip to get over the bar, can do jumping as a substitute)
  
• TRX One Leg Squats Right (Using TRX for support squat on one leg)
  
• TRX One Leg Squats Left (Using TRX for support squat on one leg)
  
• Knees To Elbows (Knees have to touch arms!! Preferably elbows)
  

Advanced

• Double Kettlebell High Pull (2x20lb Women/2x35lb Men)
  
• Strict Pull Ups                 
  
• One Leg Squats Right (no assistance)
  
• One Leg Squats Left (no assistance)
  
•  Toes To Bar (actually touching the bar with toes)
  

 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
    20-30    Squat Strength: Time for tempo!!
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD
15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
MANMAKERS (OR BURPEE)
KB Windmill R ( https://youtu.be/6651sjanpxI )
KB Windmill L 
GOB Thruster
Jump Rope  (+10X each round) or DU (+5X each round)

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