TXT PROGRAMMING 3/06/23-3/11/23 STRENGTH WEEK: #9

TXT PROGRAMMING
3/06/23-3/11/23
STRENGTH WEEK: #9
Hi TXT Community,
We have made it through the 6 week challenge. Congratulations!! It is no small feat to get through 6 weeks of eating, habit and fitness change. We are almost at the end of our 10 week strength calendar. So the weights will be heavier for the strength section. Make sure to take your time. Move with the best form and challenge yourself. 
Have a wonderful week!
Christa B




MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up:
10 Frog hops
then...
20/10 x 2
Bear Crawl down & back (use mat or 6’ area) - keep hips low & level
Core pressurization practice laying on back  (extra core info)
Db snatches, switch hands on the way down
Then…
15/15 bicycles 




20-30    Lift Strength
Ascending… 1, 2, 3, 4, 5..keep going up in reps til 10 min is up.(10 min cut off)
Single Leg DL R
Snatch R
Single Leg DL L
Snatch L
DBL KB clean & Squat 




30-45 WOD (20 min cut off)
7 rounds
4 Lateral Lunge Burpee (count burpee)
7/7 Single leg deadlift (KX 25w/44M) OR 7 challenging Reg Deadlift
7 Push up
7 One Arm KB swing R  (KX 25w/44M)
7 One Arm KB swing L
7 Ceiling stomps




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up:
5 min AMRAP
5 Plank Shoulder tap to pike
6 sit out
5 dead swing
Lil run


  
20-30   Horizontal Pull
RTR with 3/3 Lawn Mower row until you find a challenging weight. Once you have found a weight that challenges you, do the below superset.
Superset x 5
10 TRX Muscle up
3/3 Lawn Mower Row (challenging weight)




30-45 WOD
3 rounds 45/15
Push up, push back, broad jump (shuffle back or turn around)
Glute bridge, KB chest press, KB Pull over
Sit up w/ tricep ext
TRX ROW get Deep (ZOOM Side vup R, V up,  Side vup L)
  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 Rounds:
3 Inchworm with push up
10 body weight squats
2/2 Rocking lunge
10 sit ups


20-30  Squat Strength 
10 MIN Amrap
3 KB single arm squat L
3 KB single arm squat R
3/3 KB Bulgarian Split Squat
3 KB SUMO SQUAT



30-45 WOD:
 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):
Every 2 min do 20 jump squat

·         10 Burpees Kb swing (separate movements if needed)  (KX 35W//53M)

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

·         15R/15L Jump Lunge

·         20/20 KB High Pull  (KX 35W//53M)

·          50 Ball Slam (KX 15W//30M)

·         20/20 KB High Pull

·         15R/15L Jump Lunge

·         20 Goblet Squats 

·         10 Burpees kb swing
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 20 sec on/10 sec off 
Alternating pike reach
Hindu pushup
Alternating single leg v-ups
Alternating wide stance lateral lunge


20-30   Horizontal Press
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
• Flip over for 60 second sit-ups
• 45 seconds wide push-ups
• 45 seconds elbows-to-knees crunches
• 30 seconds kettlebell diamond push-ups
• 30 seconds V-UPS
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

30-45  WOD
BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY  (KX 35W//53M)

3 ROUNDS
10 SINGLE ARM CHEST PRESS L  (KX 35W//53M)
10 SINGLE ARM CHEST PRESS R
10 THRUSTER  L  (KX 25W//40M)
10 THRUSTER R
10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP or long jump shuffle back
10 KB OH SWING (KX 35W//53M)

BUY OUT: 5 KB SWING/ HIGH PULL/ OVER HEAD SWING  (should have 15 reps)(KX 35W//53M)
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 15/10/5
Mtn climber (x2 reps)
Leg scissors (x2 reps)
Touch jumps
Jump jack




20-30    Core 
2 rounds 45/10 sec plank 
Superman or Swimmer
JUMP ROPE or DOUBLE UNDER
KB Dead Bug
DBL Leg lift + Ceiling Stomp

THEN 1 min Situp or HOLLOW HOLD


30-45 WOD 3 ROUNDS
6/6 KB One Arm front rack Rev Lunge  (KX 25W//40M)
6 Spinal rock to jump or handstand (Modify 6 Hollow body rock and then 6 Squats)
20 K2E (knees to elbow)
6/6 KB Sit up & Twist 
20 Ball Slam (KX 15w//30m)


SATURDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
5 min Warm Up: 3 rounds
10 KB Swing
10 TRX Rows
1 Lap Dead drag
20 Jump rope


15-30Min STRENGTH POWER LIFT:
RTR (RUN THE RACK) 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN
FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA
30-45 WOD: (try for 3 rounds)
15 MINUTE AMRAP:
25 Double unders or 125 Jump Rope
5/5 Pistols or TRX single leg squat or single leg sit on to box
4/4 KB one arm overhead Lunges (modify appropriately)(KX 25w/44m)
6 Burpee Pull Ups (seperate movements if needed)