TXT PROGRAMMING 4/3/23-4/8/23 STRENGTH WEEK: #3

TXT PROGRAMMING
4/3/23-4/8/23
STRENGTH WEEK: #3



MONDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3  rounds
30 Jump rope
10 Deadbug
10 Bird dog
10 Hollow body rocks
4 high knee 


    10-20   CORE Strength  3 ROUNDS 30 sec on// 10 sec off of: 
WATCH DEMO CLICK ME
·         KB Sit up & Twist L(right knee bent, left leg straight, sit up left elbow to right knee)
·         KB Sit up & Twist R
·         KB Alt. Jack Knife (single leg v-up)
·         DB Russian Twist Punch (legs off ground to make it harder)
·        Legs up KB Toe Touch



20-45     WOD 11 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.)
START WITH: 
1 minute Hollow Hold
1 minute wall sit (hardest modifications possible)
THEN 10 MIN AMRAP:
T2B or hanging leg lift
Wall Ball Sit up (KX 14w/20m)
KB Swing (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE
X10 Jump Rope or x5 Double Under
2 Tire flips or 5 KB Deadlifts (KX 35w//53M) (reps never change)

FINISHER: 
1 minute Hollow Hold
1 minute wall sit (hardest modifications possible)




TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8 rounds 20/10 (4 min) alternate exercises 
 BANDED GOOD MORNING DEMO
KB HALO alternate sides
  
15-25  POWER Strength: 10 min EMOM (great time to learn correct form) RTR
1 min ro finish 10 KB SWING, Rest remainder of min. can be DBL KB.
 RTR and try to do the most challenging weight for the last 3 rounds. 
DEMO FOR HIP TIMING
10x KB SWING OR DBL KB SWING


25-45    CHIPPER WOD: 20 minute cutoff can chip away in any order

• 5 Laps Running or Rowing (250m each lap)
  
• 50 Double KB Cleans (KX W DBL 20's / KX M DBL 35's)(MODIFY by using 1 KB and splitting reps)(no swing)(DEMO for no wrist banging)
  
• 50 Pullups
  
• 75 KB High Pull from Ground (no swing)DEMO (KX 35W//53M)
  
• 120 Sit Ups or Dead Bugs
  
• 500 Jump Rope (MODIFY BEG to 250)
  

  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
2 Rounds 20/10
Plank shoulder tap to pike reach R/L
TRX Y or DB FRONT RAISE
KB push up to push back




    20-30    Horizontal pull Strength 
3 ROUNDS Super set
8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom)
10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row)




30-45    WOD: ASCENDING AMRAP REPS 3,6,9,12,15…..& up til 15 min is up.
Renegade Row + Pushup (KX dbl 25w/ dbl 50m)
GOB squat, press, overhead tricep ext (KX 25w/50m)
TRX Tricep EXT
Box Over Ball Slam (step or jump over box, slam ball once on the ground on the other side)


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5 goblet squat
10 Glute bridge to single leg kick
5/5 lateral lunge to sprawl


    20-30   Squat Strength: First do tempo then do non-tempo
GOBLET SQUAT DEMO
KB TEMPO Goblet Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

KB Goblet Squat
3 sets x 10 reps
Attempt to increase off tempo weight


30-45  WOD: REPS: 24/20/16/12/8 (split reps between sides)  [15 Minute CUTOFF]

DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion)
DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M)
KB Windmill R (KX 20lbw//35M)
KB Windmill L 
WALL BALL (KX 14W//20M)
  
FRIDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3 inch worm + scorpion
10 v-up
10 elbows into body, band pull aparts
20 Seal jacks

    10-25  HORIZONTAL PRESS STRENGTH: MOVE THROUGH EXERCISES LIKE A CIRCUIT
  Tempo DBL KB Chest Press OR Goblet chest press
3 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

Wide KB Chest Press
3 sets x 10 reps
Increase weight higher than tempo weight if possible

Single Arm KB Chest Press
3 sets x 10 reps
10 on ea side

250-45    WOD 5,10,15,20,15 10, 5 [-20 min cutoff]
 SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD
WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDE BE HELD OVER SHOULDER FOR 1 MIN.


REPS 5,10,15,20,15 10, 5
KB SQUAT HOLD AND BICEP CURL (KX 30w//50M)
KB SIT UP  (KX 30w//50M)
PUSHUP
MTN CLIMBER (DBL COUNT)




SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 core marching
10 squat jacks
20 high knees
1 Lap  side slides (both sides)
150 m run or row


    20-30    Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight.
TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.)
For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up.
It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight.


30-45 WOD:  THE KRISTOF BENCHMARK
ADD 1 REP TO SWING, CLEAN, SNATCH each round to each side. 
SHOULD END WITH 5 REPS ON EACH SIDE. 


5 ROUNDS
1 SWING, CLEAN, SNATCH R (KX 35W/53M)
1 SWING, CLEAN, SNATCH L
10 DBL KB SQUAT (KX 25W/45M)
10 KB DEAD BUG (KX 35W/53M)
10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT)








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