TXT PROGRAMMING 11/27/22-12/3/22 STRENGTH WEEK: #5

TXT PROGRAMMING
11/27/22-12/3/22
STRENGTH WEEK: #5



MONDAY 
    0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up: 3 rounds
5 hindu pushup
10 sit ups
5/5 KB halos
10 gob chest press
 
    10-20  Strength Horizontal Pull: (ZOOM Plank on bench and 5/5 KB Row then hollow body hold for 1 min.)
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives (3 second lower)
B. HOLDS CHIN OVER BAR or HANGING FROM BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] 
C. 5 RENEGADE ROW + PUSHUP (TOGETHER)
 
20-45     WOD:  (While doing single unders every attempt at a double under = 5 reps)
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next. 
Row 500m or 300 rope skips or 60 DBL Unders (ZOOM:1 min buy in burpee)
20/20 KB Clean & press (KX 20W//35M)
30 Box dips
Run 500m 
30 Overhead KB swings  (KX 35W//53M)
20 Gorilla Row  (KX 35W//53M)
10/10 TRX Single leg squat level 1   & Level 2  or PISTOL  or 20 goblet squat 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk reps each side
squat jacks
leg lift
over the shoulder ball throw
  
20-30  SQUAT Strength Run the rack with single or dbl kb squat
Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 
 
30-45    WOD: 5 ROUNDS [15 MIN]

5 DBL KB THRUSTER (KX 20W//35M)
5 TRX MUSCLEUP (zoom KB skull crusher)
5R/5L KB SNATCH OR KB SWING (KX 25W//40M)
1R/1L TURKISH GETUP* from the TOP DOWN (KX 35W//53M)
*After the last snatch, from the lockout, do the down phase of the getup 
until you are laying down and then get back up. And then switch sides.
  
 
WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises
Touch jump or burpee
TRX ROW or kb bent over row   
 
    10-25    Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press.
3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.)
RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight.
 
25-45    WOD:30/20/10
-BURPEE
-BOX JUMP
-KB SWING (KX 35w//53/M)
-BALL SLAM
20 cal row (ZOOM 100 Bicycles) 
 
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm scorpion
5 iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch
 
    15-25  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10
-Dead bugs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp
25-45  WOD:   15 Min Ascending amrap start with 1 rep and do all movements on right then 1 rep all movements on left. Then 2 reps all movements on right and 2 all movements on left. Ect. 
(KX for advanced members 35W/53M & bottoms up with situp has no set weight.)
1. Kettlebell single-arm snatch or clean & press
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm Situp (KX with bottoms up hold)
5. 250m run or row
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
10 plank hip tap
Short run
 
 
    20-30    Strength Power lift: Sumo Deadlift High Pulls
Run the rack(start light and work up to heavy) with 8 SDHP till you find a top weight. Stay heavy for 5 total rounds. (ZOOM 10 min AMRAP  8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.)
 
    30-45    WOD: 4 Rounds
7R/7L REV. GOBLET LUNGE or modify for what is best for your knees
4 T2B or K2E or V-up (*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. )

14 GOBLET SQUAT
4 T2B

14 Both Hands on Single KB PUSHUP or Regular push up scaled on a box
4 T2B

7R/7L TURKISH SITUP (To hip bridge point and back down.Half of a get up)
4 T2B
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 sec off
Box step up
Band pull apart
Over head KB swing
Banded Tricep pull down
 
    20-30  Strength Vertical Pull: 10 min cut off pullup study
3 ROUNDS
45 on//15sec off
A: PULLUPS
B:DBL KB Waiter Carry 
C: Hanging scapular retractions
 
30-45 WOD: (30 min time cap) THE NONA BENCHMARK
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  (KX DBL KB 25W/40M)
REPS: 20-18-16-14-12-10-8-6-4-2
Toes to Bar 
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT


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