TXT PROGRAMMING 11/30/20-12/05/20 STRENGTH WEEK: #1

TXT PROGRAMMING
11/30/20-12/05/20
STRENGTH WEEK: #1

MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min Amrap
10 inch worm ball slam
20 Over the shoulder ball slam toss
30/30 toe taps on top of ball
 
    10-30   Lunge Strength 10 min amrap
3 ROUNDS 10 reps ea leg (if you only have one kb switch sides you hold it on when you switch legs.) (KX 35W/53M)
Dbl KB forward Lunge
Dbl KB Bulgarian Split Squat
Dbl KB Single Leg RDLs
 
30-45     WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees hop over mat

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees Spinal Rocks

 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
5 HINDU PUSHUPS
10 SCORPIONS
10 IRON CROSS
20 BUTT KICKERS
20 ICE SKATERS

  
20-30  Vertical press Strength
Start with 30 seated goblet shoulder press
DBL KB Strict Press 3 sets x 10 reps (weight should be hard to press by the 6th rep)
SUPER SET WITH 5/5 SNATCH
FINISH WITH 30 seated goblet shoulder press
 
30-45    WOD 
BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
10 CAL ROW OR BIKE OR 10 BURPEE
10 SNATCH R (KX 35W/53M)
10 SNATCH L
10 BOX JUMP (KX 20inW/24inM)
10 BALL SLAM (KX 15W/30M)

BUY OUT: TWO 100M RUNNING LAPS WITH MED BALL OVER HEAD (KX 15W/30M)(modify for members)  (ZOOM 50 OVERHEAD SWING)

  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 10,15,20
10 Sit up
10 Hanging leg raises
10/10 side v-ups
1 min reverse plank   
 
    20-30    Core Strength
3 rounds 40 sec on//20 sec ROUND 1: BICYCLE, ROUND 2: MTN CLIMBER, ROUND 3: V-UP (NO REST)
Plank hold
Bird Dog
Hollow body Hold
Dead Bug
 
30-45    WOD:
15 min AMRAP
1R/1L Turkish Get Ups (KX 35W/53M)
5/5 TURKISH SITUP
10 KB SIT UP
20 FAST LEG LIFT TO 3 second LOWER with control
1 min Heavy Farmer carry (KX DBL 53W/70+M)

  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 30 sec of each
SIDE SHUFFLE
HOP FORWARD SHUFFLE BACK
DEAD SWING
 
    10-30    Lift Strength 20min
3 sets x 8 reps HEAVY Conventional Dead-lift
Touch and go reps, :3 tempo lowering the bar to the floor. 30 sec rest between sets.

Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 30 sec rests between sets. 

30-45  WOD
3 ROUNDS
10 KB O.H. SWING  (35LB W//53LB M)
30 JUMP ROPE OR 6 DBL UNDER
15 DIPS
30 JUMP ROPE OR 6 DBL UNDER
15 CHIN UP or 15 GOBLET SQUAT BICEP CURL TO OH PRESS AND TRICEP EXT.
30 JUMP ROPE OR 6 DBL UNDER

  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: 5 MIN AMRAP
10 V-UP
10R/10L SIDE PLANK HIP LIFT 
10 CEILING STOMPS
10/10 mtn climber
 
    20-30    Horizontal pull Strength
Tempo TRX Row or TEMPO BENT OVER ROW
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  
4 MIN AMRAP
5/5 Curtsy lunge w/ goblet hold chest press (KX 15W/25M)
10 KB Highpull (KX 35W/53M)

-1 min rest-

4 MIN AMRAP
15 OH KB SWING (KX 35W/53M)
10 GOBLET FRONT RAISES (CHOOSE LIGHT WEIGHT) (KX 15W/25M)

-1 min rest-

4 MIN AMRAP
250M ROW (plank if rower is not free) or 10 Pull/ Catch/ Squat/ Press
50m Heavy Farmer Carry (KX DBL 53W/70+M)

-1 min Chin Over bar hang together or 1 min waiter carry hold as a class-

 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds (optional 10 seconds in between)
1 min plank hold
30 sec mnt climber
1 min reverse plank hold
30 sec glute bridge
1min side plank leg lift right- (do left second round)
30 sec jump squats
 
    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.
Goblet Squat
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD
16 min EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
Dbl Swing (KX DBL 25W/40M)
Dbl high pull
Dbl snatch
EVEN MINUTE:
5 Goblet Squat Negatives
5 Goblet Squat Pulses
5 RDL to Squat (1 RDL & 1 squat is 1 rep)

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