TXT PROGRAMMING 12/16/19-12/21/19 STRENGTH WEEK: #1

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   Strength circuit through the below exercises Dbl KB forward Lunge
3 sets x 10 reps each leg
Dbl KB Bulgarian Split Squat
3 sets x 10 reps on each leg


Dbl KB Single Leg RDLs
3 sets x 10 reps each leg
 
30-45 WOD 
15 MIN AMRAP
5 HANDSTAND KICK UP OR 1 WALL WALK
20 TRX MTN CLIMBER
10 BOX OVERS
20 ABMAT SITUP
10 KB LEGS UP STRAIGHT TOE TOUCH or T2B
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  Vertical press Strength DBL KB Strict Press 3 sets x 10 reps (weight should be hard to press by the 6th rep)
 
30-45 WOD
15 min AMRAP
1R/1L Turkish Get Ups (KX 35W/53M)
5 TRX AB Rollouts http://www.youtube.com/watch?v=yWrLbIIt95I
10 DBL KB Thruster
1 min Heavy Farmer carry (KX DBL 53W/70+M)
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Core Strength
3 rounds 40 sec on//30 sec jump rope
Plank hold
Bird Dog
Hollow body Hold Dead Bug


30-45 WOD 16min 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 highpull
Dbl snatch
EVEN MINUTE:
15 WALLBALL (KX 15W/20M)
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Lift Strength
DBL KB Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.


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


30-45  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
10 SNATCH R (KX 35W/53M)
10 SNATCH L
10 BOX JUMP (KX 20inW/24inM)
10 BURPEE BAR TOUCH (JUMP UP AND TOUCH THE PULLUP BAR)

BUY OUT: TWO 100M RUNNING LAPS WITH MEDBALL OVER HEAD (KX 15W/30M)(modify for members)
  
FRIDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
15-25    Horizontal pull Strength Super-set these two exercises
Tempo TRX 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.


 
25-45 WOD: WEIGHT SHOULD BE CHALLENGING. IT IS OK TO SET IT ON THE GROUND TO REST.
Descending Circuit: [20 min cutoff]


REPS 20, 14, 8
·         HEAVY Goblet Lunges: (each leg = 1 rep)  (KX 40LB W//60+LB M)


·         HEAVY One arm Swings (left) (KX 35LB W//53LB M)


·         HEAVY Goblet Squats (KX 40LB W//60+LB M)


·         HEAVY One Arm Swings (right)


·         HEAVY DBL KB Deadlifts (KX 53LB W//70+LB M)


·         HEAVY Snatches (left) (KX 35LB W//53LB M)


·         Jump Rope: 200, 140, 80 Reps


·         HEAVY Snatches (right)


 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
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 3 ROUNDS
10 KB O.H. SWING  (35LB W//53LB M)
30 JUMP ROPE OR 6 DBL UNDER
15 DEAD SWING (35LB W//53LB M)
30 JUMP ROPE OR 6 DBL UNDER
15 CHINUP
30 JUMP ROPE OR 6 DBL UNDER