TXT PROGRAMMING 12/05/22-12/10/22 STRENGTH WEEK: #6

TXT PROGRAMMING
12/05/22-12/10/22
STRENGTH WEEK: #6



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: Reps 9,6,3
Gob squat
TRX SIDE LUNGE (reps each side)
BUTT KICKERS (dbl reps)
Seated hip roll (dbl reps) 
30 Jump rope
 
 
    20-30  Strength Squat 
BEGINNER: Goblet squat
Intermediate & Advanced: DBL KB SQUAT 
RTR TO CHALLENGING WEIGHT THEN AT TOP WEIGHT 5 sets of 5 reps
 
30-45     WOD 10 min AMRAP
10 BOX JUMPS (KX 20w/24m)
15 KB SWINGS (KX 35w/53m)
20 LUNGES (no weight)
 
2 min MAX
TRX JUMP SQUAT
 
2 Min MAX 
DBL KB SQUAT(KX 35w/53m)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min 
8 trx row
8 trx Y
8 scorpion 
8 iron cross
2 inch worm
  
20-30  Strength Horizontal Press 10 min cut off
5 ROUNDS
10 Diamond push-up
10 Wide Push-up
10 DBL KB CHEST PRESS
 
30-45    WODReps  5,10,15,20,15 10, 5 [-20 min cutoff]
 SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD
WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDE BE HELD OVER SHOULDER FOR 1 MIN.
 
REPS 5,10,15,20,15 10, 5
KB SQUAT HOLD AND BICEP CURL (KX 30w//50M)
SKULL CRUSHER (KX 30w//50M)
PUSHUP 
MTN CLIMBER (DBL COUNT)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 2 ROUNDS
250m Run
150M Row
50 Jump rope
25 Jump jacks 
 
    20-30    Core Strength partner leg Throw
PLEASE BE VERY CAREFUL OF LOW BACKS
Partner will hold on the legs and lay on ground. Other partner will gently throw legs towards ground, modify for ability and core strength.
16 min 20sec on/10sec to switch partners. switch partners every round.
 
 
30-45    WOD: 3 ROUNDS
50M Frog hop ball slam (KX 15w/20+m)
20 Russian twist (KX 25w/44m)
10/10 Side Plank Hip Lift
10 T2B, K2E or V-up (KX T2B)
15/15 KB Rack step ups (KX 20w/40m)
  
THURSDAY long workout
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 20/10 alternate between the two exercises.
TRX HAMSTRING CURL OR EXERCISE BALL
Banded good morning
 
    15-25  Strength Power Lift
5 Rounds
10 Deadlifts
50M/50M Single-Arm KB Overhead Walking Lunges
 
25-45  WOD 
workout:
4 Rounds of 'Cindy'
10 Deadlifts (KX KB 70/106 lb)
 
3 Rounds of 'Cindy'
15 Deadlifts (KX KB 70/106 lb)
 
2 Rounds of 'Cindy'
20 Deadlifts (KX KB 70/106 lb)
 
1 Round of 'Cindy'
 
1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats (ZOOM if you don't have pull up bar supplement with overhead KB Swing KX 35/53)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 inch worm scorpion
10 legs up toe touch 
10 leg lifts
5 ball slam
Row 150m 
 
    20-30    Strength Vertical Pull 10 min amrap
Can be modified to trx pull-ups 
10 scapular retraction
5 pullup
 
    30-45    WOD 15 min amrap go up by 3 reps every round until time is up
3 DBL KB Thrusters (kx 53/35)
3 pullup
3 sit-up 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
1 lap stork walk
10 ice skaters
10 boot strappers
5/5 box Step up
 
    20-30  Strength Lunge 10 min PARTNER WALKING LUNGE AMRAP. 
Partner A Lunge partner B rests and repeats as your RTR.
Choose skill level:
Beg: Goblet Walking Lunge 
Intermediate: Dbl Kb suitcase or rack Walking Lunge
Advanced: DBL KB OH WALKING LUNGE
 
30-45 WOD 3 rounds 45/15
KB CLEAN + Rev Lunge L
KB CLEAN + Rev Lunge R
Single leg deadlift to clean L
Single leg deadlift to clean R
Super mans

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