TXT PROGRAMMING 3/25/24-3/30/24 STRENGTH WEEK: #5

TXT PROGRAMMING
3/25/24-3/30/24
STRENGTH WEEK: #5



MONDAY 
    0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility &
Movement Patterning/Technique is warming up and teaching the movements that you will be doing in class. 
Warm Up: 3 rounds
5 hindu pushup
10 sit ups
5/5 KB halos
10 gob chest press


    10-20  Strength Horizontal Pull: (focusing on upper back)
3 ROUNDS EACH
PARTNER UP
A. 8/8 Tempo Lawn mower row with 3 second lower
B. HOLDS CHIN OVER BAR or HANGING FROM BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] 


20-45     WOD:  (While doing single unders every attempt at a double under = 5 reps)
1 ROUND For BEST time: (20 MIN CUTOFF) 
Must finish each exercise before moving to the next. 

250m row
10/10 One hand on KB for Pushups (Modify kneeling while doing pushups)
20 Overhead KB swings (KX 35W//53M)
30 Box dips or KB SKULL CRUSHERS (KX 35W//53M)
300 rope skips or (KX 60 DBL Unders) 
30 TRX MUSCLEUP 
20 Single KB Highpull (KX 35W//53M)
10/10 TRX Single leg squat level 1   & Level 2  or PISTOL  or 20 goblet squat 
250m row
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WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips.
Day 19: 5/5 Single Leg KB Clean (start in single leg position & move to standing position as you strict kb clean to rack position.)




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk reps each side
squat jacks
leg lift
over the shoulder ball throw
  
20-30  SQUAT Strength Run the rack with 5 single or dbl kb squat
Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 


30-45    WOD: 5 ROUNDS [15 MIN]

5 DBL KB THRUSTER (KX 20W//35M)
5/5 Goblet lunge (KX 25W//40M)
5R/5L KB SNATCH OR KB SWING (KX 25W//40M)
1R/1L TURKISH GETUP* from the TOP DOWN (KX 25W//40M)
*After the last snatch, from the lockout, do the down phase of the getup 
until you are laying down and then get back up. And then switch sides.
  
WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips.
Day 20: 5/5 KB Clean + Side Lunge


WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises for a total of 8 rounds (4min total)
Touch jump or burpee
TRX ROW or kb bent over row   


    10-25    Strength Horizontal Press 
Tempo Pushup  and running the rack KB Chest Press. At top weight only do KB chest Press.
3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.) 
RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight.


25-45    WOD:30/20/10
-WALL BALL (KX 15w/20m)
-Box Overs  (modify by Step ups DBL reps)
-Renegade Row + Push up (Modify by separating movements)(KX DBL KB 25w/40m)
-BALL SLAM (KX 15w/20m)


WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips.
Day 21: 90sec KB Clean + squat + Press all strict




THURSDAY long wod! Start strength early.
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm scorpion
5 iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch


    10-20  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10
-Dead bugs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp

20-45  WOD:  20 min CUTOFF
100m DBL KB Waiter Carry (KX DBL KB 35w/53m)
THEN 
21 - 14 - 7
Mtn Climbers (DBL REPS)
T2B or V- Up


100M DBL KB Farmer Carry  (KX DBL KB 35w/53m)
THEN
18 - 12- 6
Wall ball situps
Dips or skull crushers


100M DBL KB Front Rack Carry (KX DBL KB 35w/53m)
THEN
15 - 10 - 5
DBL KB Clean  (KX DBL KB 35w/53m)
Burpee over Box


 WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips.


Day 22: 5/5 Single Leg KB Clean (start in single leg position & move to standing position as you strict kb clean to rack position.)


 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
10 plank hip tap
Short run




    20-30    Strength Power lift: Suitcase Deadlift
10 min AMRAP  8 Suitcase Deadlift  + 6 Tempo Romanian deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.)


    30-45    WOD: 2 Rounds
7R/7L REV. GOBLET LUNGE or modify for what is best for your knees (KX 35w/53m)
4 Sumo DeadLIFT (KX 53w/70+m)

14 GOBLET SQUAT (KX 35w/53m)
4 Sumo DeadLIFT

14 Box Jump
4 Sumo DeadLIFT

7R/7L TURKISH SITUP (To hip bridge point and back down.Half of a get up) (KX 35w/53m)
4 Sumo DeadLIFT


WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips.
Day 23: 5/5 KB Clean + Side Lunge




SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10 sec off
Box step up
Band pull apart
Overhead KB swing
Banded Tricep pull down


    20-30  Strength Vertical Pull: 10 min AMRAP alternate partners pullup study
A: 5 PULLUPS
B:Plank Hold while partner completes pullups 


30-45 WOD 20 min Cutoff
3 Rounds
-7 TRX L-Sit Pullup
-7 Jump Squats 
-7 Push Ups


 -THEN-


3 Rounds
7 Superman
7/7 Sit Outs or grasshopper
7 Leg lift ceiling stomp
7/7 One arm kb swing (KX 35w/53m)


WEEK 4: KB CLEAN CHALLENGE: All cleans from the ground no swing. We are focusing on the speed and force of standing up quick with our hips.
Day 24: 90sec KB Clean + squat + Press all strict




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