TXT PROGRAMMING 3/9/20-3/15/20 STRENGTH WEEK: #3

You have until March 15th to order TXT clothing :)
Here are the links below the hoodies are unisex and on the same link as the mens tshirts.
Have a great week!!
https://www.customink.com/g/ujv0-00c4-txr1
https://www.customink.com/g/ujv0-00aq-dcnr


https://www.customink.com/g/ujv0-00c4-tyrt
MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   CORE Strength
TURKISH SITUP
For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up.
It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight. 


 
30-45 WOD 15 min AMRAP
 
Add 2 reps reach round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 ab mat Situps
10 WALL BALL
10 KB Clean to reverse lunge R
10 KB Clean to reverse lunge L
10 TRX Rear foot elevated split squat R
10 TRX Rear foot elevated split squat L : http://youtu.be/YItAiT6e6BA


 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  LIFT Strength


Conventional Deadlift
4 sets x 6 reps
touch and go, only tempo is :3 lowering to the floor. Increase off last weeks weight.


Sumo Deadlift
3 sets x 8 reps
increase off last weeks sumo weight


Banded Lateral Walk
4 sets x 10 reps
10 steps ea direction


30-45 WOD
3 ROUNDS
20 ALTERNATING SWING
10R/10L CLEAN-SQUAT-PRESS
10R/10L PUSH UPS WITH ONE HAND ON KB
5 TURKISH GETUPS R
5 TURKISH GETUPS L
10/10 KB RUSSIAN TWISTS


 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Horizontal pull Strength
Bent-over Rows
Run the rack with bent over rows in sets of 5 reps.
When you reach your top weight, back back to the beginning of the rack and work your way back up again.
Stress the importance of a tight core and flat back. NO BRO LIFTING!


30-45 WOD
 3 laps (3x250m)
15 Toes-to-bar
15 Overhead kb swings
15 Box Jump
2 laps (2x250m)
10 Toes-to-bar
10 Overhead kb Swings
10 Box Jump
1 lap (250m)
5 Toes-to-bar
5 Overhead kb Swings
5 Box Jump


 
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   Squat Strength
KB Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top) Increase off last week.


KB Squat
3 sets x 10 reps no tempo


30-45  WOD TRICIA's (PEACHMARK BENCHMARK)
CHIPPER!!! (22 jump squats every 5 min)
22 Box Jumps (KX 20W/24M)
22 Goblet Squats (pause 3 sec at bottom) (KX 35W/53M)
22 Heavy Dead lift  (KX 53W+/70M+)
22/22 Goblet Lunges (KX 35W/53M)
22/22 Bulgarian Split squats (KX 35W/53M)
22/22 Weighted Box Step ups (KX 35W/53M)
22/22 Single Leg Dead lift (KX 35W/53M)
22 Sumo Dead lifts (KX 35W/53M)
22 V-ups


FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-35    Horizontal Press Strength
Tempo DBL KB Chest Press
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)


Wide KB Chest Press
4 sets x 10 reps
Increase weight higher then tempo weight if possible


Single Arm KB Chest Press
4 sets x 10 reps
10 on ea side
 
35-45 WOD
WOD (30 min time cap) THE NONA BENCHMARK
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  (KX DBL KB 25W/40M)
REPS: 20-18-16-14-12-10-8-6-4-2
Toes to Bar
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    Core Strength 8 MINUTE E.M.O.M. - 7 Hanging Leg raises the plank the rest of the minute
-Every minute on the minute, perform 7 hanging leg raises.
Modifications:
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually tough knees to elbows (for real)
Advanced: Touch toes to bar


Arch Body Holds
4 sets x 1 min on 10 sec off
max hold, 4 sets
30-45 WOD
*THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio 
BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X