TXT PROGRAMMING 4/13/20-4/18/20 STRENGTH WEEK: #8

TXT PROGRAMMING
4/13/20-4/18/20
STRENGTH WEEK: #8




MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
2 Rounds 35sec on/ 15sec off 
Plank Step up to Lunge
Elbow Plank Walk
Surrender squat w/ Knee Drive
Bicycles
 
    20-30    Core
10 min AMRAP
10/10 Reverse Plank w/ Leg Lift 
10/10 Elbow Plank w/ forward reach
10 KB Full Extension (Hands & Feet never touch the ground) 
10 Plank Jack w/ Mountain Climber
 
30-45     WOD 
3-5 Rounds:
10/10 Reverse Lunge w/ OH Press 
10/10 Tall Plank Toe Taps
10/10 Deadlift w/ Single Arm High Pull
10 Ab Rocker w/ KB Press @ top
 
 
TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 30 SEC ON// 10 SEC OFF

• PLANK TO PIKE REACH TO OPPOSITE ANKLE
• KB SITUP AND OVER HEAD PRESS
• PLANK HIP TAPS

  
15-25   Power Lift -
10 min AMRAP
12 (6R/6L) Pistols or squat on a chair and stand (make sure the chair is against the wall.)
12 Sumo Deadlift High Pulls
12/12 Single leg romanian deadlift
 
25-45    WOD
*THE SUBE in QUARANTINE*
20MIN CUTOFF

GUIDELINES
X = 30 Frog Hops

WOD:
X
10 thrusters 
X
20 push ups
X
30 goblet squats 
X
40 bicycles 
X
50 SNATCH
X
40 bicycles
X
30 goblet squats
X
20 push ups
X
10 thrusters
X
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up :
REPS 20,16,12,8,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
 
    20-30   Vertical Pull 10 MIN EMOMs
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
30-45    WOD
3 rounds for time
5 wall walks
1/1 TGU
5/5 TSU
15 Skull Crushers


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
2 Rounds 45 on/15 off 
High Knees to Push up
Alternating Reverse lunge to Leg lift
Glute Bridge KB Pull Over
Grass Hoppa
 
 
    20-30    Lunge 
10 Min AMRAP
Superset
15 total lunges R & L  (5 x around) Goblet 3 way lunge (Forward, Lateral, Reverse) 
 15 R/L Jump Lunge or Pulsing Lunge
 
30-45  WOD
5Min AMRAP
10/10 Forward Lunge w/ KB Pass & Clean 
8 Inchworm Hop Up & Hop Back 
10/10 Rolling V-ups
 
5Min AMRAP
10/10 Lateral Lunge To OH Press
12 Reverse Push Ups 
10/10 Side Crunch (knee to elbow)
 
5 Min AMRAP
12 Sumo Jump Squat w/ KB
10 Dead Swing to Sprawl
10/10 Skaters w/ Single Leg Hop
 
 
 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:30/20/10
- SITUP
-OBLIQUE VUP (FULL REPS ON EACH SIDE)
-VUP
-SWIMMERS
 
    20-30    Vertical Press 
3 x Superset
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
60 total Strict press

 
    30-45    WOD 
4 Rounds:
30sec R/ 30 sec L Farmer Carry hold
10 Overhead KB Swing
1 min Superman Rock
10 KB Sit-ups to Russian twists
30 sec R/30 sec L O.A. Waiter carry Hold
10/10 Lateral leg lifts over KB 

SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
7 minute EMOM (Every Minute On the Minute)
1 spinal rock
3 Squats
5 Sprawls
 
    20-30    Core
3x 15-20 each
Circle crunches R/L
Rainbow planks
R/L Side plank Hip Lifts
 
30-45 WOD 1 time through


50 KB SWING
50/50 Bicycles

1 Min Hollow Body Rock

40 KB SWING
40R/40L Leg Lift with Hip Twist

1 Min Hollow Body Rock

30 KB SWING
30 V-up

1 Min Hollow Body Rock

20 KB SWING
20 Box Step ups

1 Min Hollow Body Rock

10 KB SWING
10R/10L Body Scissors

1 Min Hollow Body Rock
 

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