TXT PROGRAMMING 4/17/23-4/22/23 STRENGTH WEEK: #5

TXT PROGRAMMING
4/17/23-4/22/23
STRENGTH WEEK: #5



MONDAY a fun video on mobility, flexibility and stability
0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. 
1 - Squats.
2 - Glute Bridges.
3 - Deadlifts.
4 - Chest press.
5 - Clean and press.
6 - Dips.
7 - Pull ups.
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: (ZOOM Plank on bench and 5/5 KB Row then hollow body hold for 1 min.)
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives (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. 
Row 500m or 300 rope skips or 60 DBL Unders (ZOOM:1 min buy in burpee)
20 Overhead KB Swing
30 Box dips or KB SKULL CRUSHERS
Run 500m or Row 500m or 300 rope skips or 60 DBL Unders (ZOOM:1 min buy in burpee)
30 Overhead KB swings  (KX 35W//53M)
20 Gorilla Row  (KX 35W//53M)
10/10 TRX Single leg squat level 1   & Level 2  or PISTOL  or 20 goblet squat 




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 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 TRX MUSCLEUP (zoom KB skull crusher)
5R/5L KB SNATCH OR KB SWING (KX 25W//40M)
1R/1L TURKISH GETUP* from the TOP DOWN (KX 35W//53M)
*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.
  


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


10-25    Strength Horizontal Press Tempos and running the rack. 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 (modify to Gob squat or Shoulder press)
-Box Overs  (modify by Step ups DBL reps)
-Renegade Row + Push up (Modify by separating movements)
-BALL SLAM
1 MIN Burpee KB Swing or separate exercises and do 30 sec of each 


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:  
200m DBL KB Waiter Carry KX 35w/53m
THEN 
21 - 14 - 7
Thruster DBL KB KX 35w/53m
T2B or V- Up


300M DBL KB Farmer Carry  KX 35w/53m
THEN
18 - 12- 6
DBL KB Forward Lunge  KX 35w/53m
Dips or skullcrushers


400M DBL KB Front Rack Carry  KX 35w/53m
THEN
15 - 10 - 5
DBL KB Clean  KX 35w/53m
Burpee over Box


  
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 deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.)


30-45 WOD: 4 Rounds
7R/7L REV. GOBLET LUNGE or modify for what is best for your knees
4 T2B or K2E or V-up (*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. )

14 GOBLET SQUAT
4 T2B

14 Box Jump
4 T2B

7R/7L TURKISH SITUP (To hip bridge point and back down.Half of a get up)
4 T2B




SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 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:Waiter Carry while partner completes pullups 


30-45 WOD  15 Min Ascending amrap start with 1 rep and do all movements on right then 1 rep all movements on left. Then 2 reps all movements on right and 2 all movements on left. Ect. 
(KX for advanced members 35W/53M & bottoms up with situp has no set weight.)
1. Kettlebell single-arm snatch or clean & press
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm Situp (KX with bottoms up hold)
5. 100 jump rope (reps stay the same.) (Zoom: Jump Jacks)