TXT PROGRAMMING 11/21/22-11/26/22 STRENGTH WEEK: #4

TXT PROGRAMMING
11/21/22-11/26/22
STRENGTH WEEK: #4
HAPPY THANKSGIVING WEEK!!
The only class on Thursday Thanksgiving is 8am with Christa on the west side, friends & family welcome. Please join me for a fun turkey burner workout. Friday there are no 6am classes. First classes of the day will be 8am. 
Have a wonderful week!



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 Min AMRAP
10 Situps
10 Plank Wall Touches (Touch wall with alternating hands.  Keep spine neutral and core intact)
10 Mtn climber
10 Plank hip taps
10 Kb Swing
 
    20-30  Strength Power Lift DEADLIFT superset the two movements
5 sets of 10 reps
DBL KB DEADLIFT
TRX HAMSTRING CURL
 
 
30-45     WOD
15 min AMRAP: 
2 laps walking lunge (go up in weight every round)
15 wall balls
10/10 chinees
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 banded lat pull down
10 hanging scapular retraction
10 Skaters with a balance
5/5 iron cross
250m Run
  
20-30  Vertical Pull Strength 
10 min EMOM
Odd Min 8 Chinl up 
Even Min 10 TRX WIDE ROW
 
30-45    WOD
500m Run (Longer run than usual. Maybe two laps if necessary)
24R/24L Mountain climbers
16 Goblet thrusters (KX 35W//53M)
8 Pull-ups

250m Run (Normal Lap)
30R/30L mountain climbers
19 Goblet thrusters
9 Pull-ups

100m Dash (Short fast run)
36R/36L mountain climbers
22 Goblet thrusters
10 Pull-ups
 
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 minute AMRAP:
6 swings
6 Alt. one-legged squats (modify: reverse lunges)
6 TRX Y
6 ball slams
Short Lap  
 
    20-30    Lunge Strength 10 MIN alternate between min
TRAVELING LUNGES 
Warm up to a working max of 8 weighted lunges. Perform 4 sets of 8 reps at the top weight. 

BEGINNER: Bodyweight or Goblet lunges
INTERMEDIATE: Suitcase lunges
ADVANCED: Overhead lunges
 
30-45    WOD: 15 Min AMRAP
RUN 250m or Row
1/1 TGU(KX 25W//44M)
10 cal Row 
12 Goblet clean squat (KX 35W//53M)
12 (hold) V sit with leg lifts or T2B
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 Jump Jack
5 Push up
3/3 scorpion
3 squats
1 lap butt kickers
 
30-45 THANKSGIVING WOD:
3 RUNS or ROW (750M)
15/15 KB CLEAN & SQUAT
15 BURPEES
15 WALL BALL

2 RUNS (500M)
10/10 KB CLEAN & SQUAT
10 BURPEES
10 WALL BALL

1 RUN (250M)
5/5 KB CLEAN & SQUAT
5 BURPEES
5 WALL BALL

2 RUNS (500M)
10/10 KB CLEAN & SQUAT
10 BURPEES
10 WALL BALL

3 RUNS
15/15 KB CLEAN & SQUAT
15  BURPEES
15 WALL BALL

  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Wall balls
5 deadbugs
5 Supermen
 
    20-30    Core Strength
1x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up Toe touch
Leg lifts
Russian Twist
Lateral leg scissors
V-up
Plank
Spiderman Plank 
Side plank hip lift R or just side plank
Side plank hip lift L
Bicycle
Ceiling stomp 
 
    30-45    WOD 16 MIN EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(BEGINNERS should do ONLY swings for 15 reps with single KB.)
Dbl Swing
Dbl high pull
Dbl snatch
EVEN MINUTE:
15 WALL BALL
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
250M run or row
5 Knees to elbows or crunch tuck
5 OH KB Swings
5 TRX jump Squats
 
    20-30  LIFT Strength: 10 min AMRAP        
6-8 Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up)
10/10 Weighted Step Up or Kneeling Step Up
10 Sumo Squats
 
30-45 WOD:
7 Rounds As Fast As You Can Of:
    100 Rope Skips (25 Double Unders Advanced) or 250m run
    5/5 Plank Up Downs
    10 Sit Ups