TXT PROGRAMMING 1/3/22-1/8/22 STRENGTH WEEK: #8

TXT PROGRAMMING
1/3/22-1/8/22
STRENGTH WEEK: #8



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
8 min AMRAP
10 Side plank leg lift R
10 Side plank leg lift L
20 hip bridge hold & alt. leg kick out
10 Plank Jack to tuck jump forward
10 hanging leg raises
250m row
 
    20-30    Core
1 min plank
 
45/15 x2 
KB v-up
Single leg KB V-up
Sit up
Elbow plank hip lift & rotation
 
1 min plank
 
30-45     WOD CHIPPER!!! 15-20min cutoff in any order you please
10 Spinal rock burpee or hollow rock then burpee
20 Weighted Sit Ups 
30 Russian Twist with Press (count the press)
40 Sit Outs
50 KB CLEAN & PRESS
60 box jump (ZOOM Chair step up)
70 Pull ups (ZOOM(35/35) SIDE PLANK HIP LIFT)
80 (40/40) Jump Lunges
90 KB Swings
100 Frog hops
 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
40/15 x2 
Good mornings (dowel or KB)
3 sec down pushup, 1 sec pause at bottom, push up.
Sit out or grass hopper
Leg scissors
Lateral Lunge
 
  
20-30   Power Lift: Chest Press RTR
DBL KB CHEST PRESS with hip elevated 3 reps 
Do 5 sets of 3 reps at top kb weight
 
 
30-45    WOD: 15 min ASCENDING AMRAP
1, 2, 3, 4, 5….
SA swing, high pull, snatch R
SA swing, high pull, snatch L
SA dead lift, to clean R
SA deadlift, to clean L
Clean from the ground catch in gob hold & squat (both hands on bell)
10  KB bottoms up with sit ups R (reps don’t change)
10  KB bottoms up with sit ups L (reps don’t change)
5 reps of 1 wall ball with 5/5 mtn climber on ball  (reps don’t change)

  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
Warm Up :
REPS 20,16,12,8,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
10 sec chin over bar hold or top of the trx hold
 
    20-30   Vertical Pull 10 MIN EMOMs take time to teach them about their lats and how to use their lats.
ZOOM:
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: Plank shoulder taps til min is over
 
IN CLASS ROOM: split people up alternate rounds even & odd groups
EMOM ODD: MAX # of pullup or TRX Row 
EMOM EVEN:Plank shoulder taps 
 
30-45    WODPartner Chipper.  (Have teams break up the reps however they like. Other person planks while partner works) 

100 Wall Balls
50 candle sticks (MOD  50 hollow body + 50 jump squat)
100 HEAVY KB Swings (KX 70M// 53W)
50 Pullups

-THEN-

5 Min Partner Sprints (Partner A runs, while Partner B rests... Switch!) if it's raining, do rowing sprints. Or switch off jump roping for time.

  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up 30 on/10off x3
Glute Bridge
Alt. Box Step up
R/L Clams
X walk switch sides at 15 sec
 
    20-30   Lunge AMRAP 10min emom
ODD: 3R/3L Single Leg DL to Reverse Lunge
EVEN:  Jump Squat to Jump Lunge R/L (for entire min)
 
30-45  WOD 15min AMRAP add 1 rep each round
5 wall walks or 5 inch worms with HR pushup
1/1 TGU (add 1 rep each side)
5/5 TSU (add 1 rep each side)
15 Skull Crushers
100 Jump Rope
 
  
FRIDAY
        0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:30/20/10
HALO (split reps)
SIDE PLANK HIP LIFT (divide reps)
Plank hold and walk hands out as far as you can and walk them back to plank
SWIMMERS
 
    20-30    Vertical Press 10 min cutoff
3 x Superset
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
60 total seated dbl kb Strict press

 
    30-45    WOD 3 rounds (18min)
1 Min in each exercise
-10W//12M cal row (GET YO BOOTY MOVING!!) rest if you finish in under a min. 
-Alternating Clean To Forward Lunge (clean on the same side you lunge)
-Swing to Swing Squat
-5R/5L Bulgarian Split Squats 
-Feet elevated glute bridge
-Rest or Plank

 
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 8-10MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
20 Sit Ups
10 inch worm burpees
 
 
    20-30    Core: 1 round 30 sec on each
Plank
Stacking plank
Plank leg lift
Plank shoulder taps
Side plank hip lift
Side plank leg lift
Side plank hold
Side plank hold
Leg lift ceiling stomp
Left lift
Leg scissors up/down
Lateral leg scissors
Bicycles
Situp
Russian twist
Dead bug
 
 
 
30-45 WOD 4 Rounds:
50/50m Farmer Carry (ZOOM 30sec R/ 30 sec L)
10 Overhead KB Swing
30 Superman Rock
10 KB Sit-ups to Russian twists
50/50MO.A. Waiter carry Hold (ZOOM 30sec R/ 30 sec L)
10/10 Lateral leg lifts over KB 



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