TXT PROGRAMMING 12/21/20-12/26/20 STRENGTH WEEK: #4

TXT PROGRAMMING
12/21/20-12/26/20
STRENGTH WEEK: #4



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
    20-30  Strength Power Lift 
DESCENDING REPS FOR 10 MIN AMRAP
Reps 20,15, 10, 5, done.
-ROMANIAN DEADLIFT(single or dbl kb)
-Plank jack + PUSH UP
 
30-45     WOD  ASCENDING 15 MIN AMRAP 
REPS:2,4,6,8,12...etc (optional dbl kb, if using single kb split reps between sides.)
-KB CLEAN
-KB SINGLE LEG DEADLIFT + REVERSE LUNGE (DBL REPS)
-KB HIGHPULL
-KB SNATCH
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  Vertical Pull Strength 10 min amrap
10 Hips elevated skull crusher
5 Pullup or 5/5 north/south plank
 
30-45    WOD 
4 ROUNDS
5 Pullup or 5 dead swings 
10 Over head swing
25 Butterfly sit-up
10 Standing Tricep ext
50m/50m OA WAITER AND FARMER CARY
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
    20-30    Lunge Strength 10 MIN CUTOFF
Turkish get up L 
5/5 lunges (keep kb elevated overhead) 
Turkish get down L
Turkish get up R
5/5 lunges (keep kb elevated overhead) 
Turkish get down R
 
30-45    WOD: 5 ROUNDS
 
2 min ROW (ZOOM 1 burpee 10 jump Jack for 2 min)
1 min DB KB WALKING LUNGE
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
Then
12 DAYS OF COVID!! COMPLETE AS YOU SING THE SONG 12 days of christmas
 1 REP... 2,1... 3,2,1...4,3,2,1.....5,4,3,2,1...ECT.
1-50 M FARMER CARRY (OR COUNT 20 STEPS switch weights at 10 steps)
2- HANDSTAND OR PIKE PUSHUP OR SEATED SHOULDER PRESS HEAVY WEIGHT
3- KB SWING
4- KB DEAD BUG
5- HALO R/L
6- PISTOL (3/3) AKA SINGLE LEG SQUAT
7- DIPS
8- KB SNATCH (4/4)
9- T2B OR VUP
10- KB SQUAT & BICEP CURL
11- BOX JUMP or BOX STEP UP or BOX STEP OVER
12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6)
 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
    20-30    Core Strength
8 rounds 
20 sec crunch tuck (ADD KB FOR EXTRA CHALLENGE)
10 sec hollow body hold or rock
 
    30-45    WOD (30 min time cap) THE NONA BENCHMARK (circuit through exercises) 
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  
 
REPS: 20-18-16-14-12-10-8-6-4-2
V-Up and over
 
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
    20-30  Lift Strength 
 3 ROUNDS
10 KB Pull Hips elevated 
15 Goblet Chest press
 
30-45 WOD    
3 ROUNDS
3 inch worm walking hands out as far as they can go
30/20/10 KB Chest press (do less each round)
3/3 Squat & Halo (halo at bottom of squat) 
3/3 ALT Curtsy lunge w/ chest press(very light kb)
3 Burpee to KB deadlift 
3/3 side v-up
 

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