TXT PROGRAMMING 5/1/23-5/6/23 STRENGTH WEEK: #7

TXT PROGRAMMING
5/1/23-5/6/23
STRENGTH WEEK: #7​



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5 TRX I
5 TRX T
5 Hindu push up
30 Bicycle
    20-30    Vertical Press Strength: 6 rounds EMOM
ODD MIN: 
5 Swing to bottoms up press R
5 Swing to bottoms up press L
EVEN: 
10 DBL KB ARNOLD PRESS or split it 10/10 each arm
AFTER EMOM
4 MIN: 45 Lateral arm raise (USE DB)
30-45     WOD:
8 min cutoff
Pyramid REPS: 3-6-9-12-15-12-9-6-3
KB OH swing
Goblet Curtsey Lunge (R/L)
7 min AMRAP
6/6 SA KB clean, the high pull (R/L)
9 Burpee with HR (hand release) pushup
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 20 sec on//10 sec rest
Jump Rope
Mtn Climber
Ball Slam
  
20-30 Core Strength
CORE GALORE (30sec on/15 sec off)
OA Hover Plank R
OA Hover Plank L
V-ups
(Side Plank) Hip-ups R
Chinees
(Side Plank) Hip-ups L
Leg Lifts
Spiderman Plank
Butterfly Sit-ups
Hollow Body Rocks
Bicycles
Superman Rocks
Mountain Climbers
30-45    WOD: Get As Far Through The List As Possible In 15 Minutes:
        100 Rope Skips
        20 TRX Rows
        90 Rope Skips
        20 Swings
        80 Rope Skips
        20 Jump Lunges
        70 Rope Skips
        20 One Leg Deadlifts (10 R/10 L)
        60 Rope Skips
        20 TRX Jump Squats
        50 Rope Skips
        20 Bottoms Up Presses (10 R/10 L)
        40 Rope Skips
        20 Wall Balls
        30 Rope Skips
        20 Mountain Climbers (R&L)
        20 Rope Skips
        20 Burpees
        10 Rope Skips
  
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:   5 min amrap
10 Kb Swing
10 KB Dead lift
5/5 KB High Pull
Short run
    20-30   Lift StrengthKB SNATCH [10 MIN]
For 10 minutes RTR (run the rack) to find a 5 REP MAX KB SNATCH 
Run the rack 3x. Each time working up to your top weight.
30-45    WOD: Build up to 5 reps on Right Then Build up to 5 reps on Left. [20 MIN]
Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on up to 5 reps. 
1. Kettlebell single-arm snatch
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm bottoms up press
5. 50 Jump Rope
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 15/10/5
TRX MUSCLE UP
KB Skull Crusher
BANDED LAT PULL DOWN
    20-30   Horizontal Pull Strength:
6 ROUNDS  for each partner
PARTNER UP!
A: 5 PULLUPS or Trx row
B: partner plank

30-45  WOD:15 MIN AMRAP
7R/7L REV. GOBLET LUNGE
4 T2B or V-up
4 KB Swing/Highpull/Press
4 T2B  or V-up
14 KB PUSHUP
4 T2B  or V-up
4R/4L TURKISH SITUP
4 T2B  or V-up
*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP
10 butt kicker
10/10 ice skater
short run
    20-30    Strength Squat 10 Min AMRAP WORK THAT BOOTY
5/5 CLAM
5 GOBLET SQUAT
5/5 DONKEY KICK
5 THRUSTERS
5/5 SIDE PLANK HOLD LEG LIFT
5 BICEP CURL TO GOBLET SQUAT
    30-45    WOD Descending time
60 sec on /30 sec off
40/20
30/15
20/10
- 5/5 Mountain Climbers + 1 Burpee (repeat as many times as possible for the time)
- Jump Ropes
- 5 Goblet Thrusters + 5 Touch Jumps (repeat as many times as possible for the time)
- Abmat Sit-ups
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS
10 KB Swing
10 Gob Squat
10 Wall ball
10 TRX Row
    20-30    Horizontal Press Strength:
6 ROUNDS 20 SEC ON //10 SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas. 
The Exercises:
1. Clean, Squat, Press L
2. Clean, Squat, Press R
3. Pull over to KB SIT-UP


30-45 WOD
5 MIN FARMERS WALK
Now walk for as long as you can before your grip starts to fail. If you put it down, do 10 jumping jacks and pick it back up.

FOR BEST TIME: REPS 20/15/10/5 [10 MIN]
HANDSTANDPUSHUP OR PIKE PUSHUP
WALL BALL
BOX JUMPS or BOX STEP UPS
--
In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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