TXT PROGRAMMING 11/16/20-11/21/20 STRENGTH WEEK: #9

TXT PROGRAMMING
11/16/20-11/21/20
STRENGTH WEEK: #9



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds 20 on //10 off alt. Between the 4 exercises
KB GOODMORNING
High knees
Jump jack
Butt kickers with arm swings
 
ONE TIME: 250 m row or RUN (ZOOM 1min 30 sec: 2 mtn climber/plank jack/touch jump)
    20-30    Lift Strength: 6 min EMOM
ODD: 5/5 ALT Snatch THEN for remainder of min GLUTE BRIDGE HOLD with ALT LEG KICK 
EVEN: 5/5 DBL CLEAN or alt clean THEN for remainder of min JUMP SQUATS
 
GO STRAIGHT INTO 4 MIN BURNOUT: BURPEE OVERHEAD KB SWING
 
30-45     WOD: 15 min cutoff (descend reps for snatch, clean, swing everything else stays the same.)
REPS 9,8,7,6,5,4,3,2,1
DBL SNATCH//DBL CLEAN//DBL SWING 
10 v-up & overs
10 WALL BALL or THRUSTER
5 PLANK JACK BURPEES BOX JUMP
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Bent over rows
10 lateral leg scissors
10 touch jumps
 
5 Hindu pushups
50 m jog
  
20-30   Horizontal Pull: 10 min ascending amrap
REPS: 1,2,3,4,5,......ect.
Renegade row with pushup
Bent over row to overhead kb swing
Lawn Mower row R
Lawn Mower row L
Hollow body rock
 
30-45    WOD: 3 rounds 1 min on each no rest
Side Plank hip lift R
Side Plank hip lift L
Burpee to bent over row
DU or Jump Rope or jump jack burpee
Farmer Carry (if you only have 1 kb split it 30sec/30sec)
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30 on//10 off
3 side slide + 1 touch jump
squat/Lunge/Lunge
ALT Side Lunge
5/5 High knees + Sprawl   
 
    20-30  Squat: 10 min cut off
5/10/15/20 Goblet Squat
3/6/9/12 JUMP Squats
5 reps tempo squats (3 down, 3 pause,0 up, 0 pause) reps stay them same
 
30-45    WOD: (15 min cutoff) 5 rounds of every 3 min everyone stops and performs 50m sprint or 5/5 kb clean then picks up where they left off.
5/5 Bulgarian split squat
25 KB SWING
25 BALL SLAM
5 ½ Kneeling Bicep curl to OH Press, lunge stand R
5 ½ Kneeling Bicep curl to OH Press, lunge stand L
10 Pullup
 
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Seal Jacks
10/10 Ice skaters
10 OH KB Swing
10/10 Bicycles
    20-30   Horizontal Press 5 rounds
5 pushup
5 KB Chest press hips elevated
5 KB skull crusher Pull overs
20/20 Mtn Climbers
 
30-45  WOD: 15 min AMRAP
50M Bear Crawl with optional kb drag
5/5 ALT one arm Pushup on KB
5 Spinal rock burpee
5 Handstand pushup or Pike Pushup
30 sec BAR HANG to make it hard CHIN OVER BAR (no bar hang for zoom)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
150m Jog or 30 jump jack
5/5 side slides
150m jog
20 Dead bug
150m jog
5/5 scorpion
 
    20-30    Core 2 rounds 45 sec on//15 sec mtn climber
Plank hip taps
Side plank leg lift R
Side plank leg lift L
Plank to pike alt toe touch
Leg scissors up down
Leg lift ceiling stomp
 
    30-45    WOD: 15 MIN AMRAP
(RUN CAN BE ROW OR 25/25 KB toe tap kinda like high knees) 
10 KB Sit up
250 M Run
10 Flutter kick KB heald up 
250 M Run
5/5 Alt Side V-up
250 M Run
10 OH KB Swing to KB High pull
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min amrap
50 Jump Rope or 50 Mtn climber
10 Glute bridge pulse
10 frog pumps
5/5 alt Lunge
5/5 iron cross
250m run or row or 20 hollow body rock
 
    20-30    Power Lift: 10 min AMRAP
10 DEAD LIFT
5/5 BOX STEP UP
10 SUMO DEADLIFT
1 MIN wall sit or squat hold
 
30-45 WOD: 20 MIN For your best time with challenging weight.
If you only have one kb do 10 reps R/ 10 reps L.
RUN 400M
10/10 Bulgarian split squat
-------------------------
finish 2 ROUNDS
Double Kettlebell Swing x 10 Reps
Double Kettlebell Snatch x 10 Reps
Double Kettlebell Front Squat x 10 Reps
Double Kettlebell Clean and Press x 10 reps
H.R. Push Ups x 10 Reps
Double Kettlebell Highpulls x 10 Reps
----------------------------
then:
10/10 Bulgarian split squat
RUN 400M
 

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