TXT PROGRAMMING body weight workouts 3/16/20-3/21/20 STRENGTH WEEK: #4

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 Warm-up
20-30  Strength Power Lift 10 MIN - EMOM (every minute on the minute)
10 Jump squat
5 burpees
 
30-45 WOD 
ODD MIN:
30 mtn climbers
20 touch jumps
10 Reverse lunges


EVEN MINUTE:
15 forward hop / back hop (is 1 rep)




 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
-SKILL: ENGAGING SHOULDERS AND UPPER BACK.
5 rounds 15 sec on/10sec rest
Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders.
5 rounds 15 sec on/10off
Bent over dowel rows
20-30  Vertical Pull Strength 
 12 rounds 30/10 Alternate rounds
PULLUP NEGATIVES
CHAIR DIPS


30-45 WOD 15 min amrap
RUN 400m
1 lap Alligator or bear crawl crawl demos https://www.youtube.com/watch?v=0gW31LNyiCA
50 jump jack
12 Box jump over or step up over (find a step or a ledge)
12 (hold) V sit with leg lifts
6/6 Halo (you can use a pillow, dumbbells or a bag of rice)


 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
-8 rounds 20/10 pulsing lunge (switch leg each round)
20-30    Lunge Strength
Make sure to keep a tight core. Shoulders stay over your hips and legs bend in a 90/90 degree angle.
8 rounds 20/10
Alternating Forward lunge


8 rounds 20/10
Alternating Side lunge


30-45 WOD


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Each Side Of The Following Complex
Push Up
Situp
Superman
Spinal Rock Burpee
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 Warm-up

20-30  Vertical Press Strength
Pike pushup 3 sets of 15 reps
3 rounds 1 lap Bear crawl + 5 hindu pushups


Hand stand walk or handstand kick ups
4 sets x 20sec on // 10 sec PLANK
:20 handstand walk done as a superset with plank

30-45  WOD 15 Min Cutoff
SET A TIMER: Every 5 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING)
4 Rounds:
10 Sumo Squat
5 WALL WALK OR HANDSTAND PUSHUP
5R/5LROCKING LUNGE  (rocking= foward + reverse lunge is 1 rep)
10 SPIDERMAN PUSHUP   


  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 Warm-up
5 rounds
15 sec  hollow body hold then roll over holding right
15 sec superman hold
20-30    Core Strength 10 min
60/30/15
Side V-Up
Legs straight up Toe touch
Leg lifts
 
30-45 WOD
  10 rounds
5 SITUP
5 L-SIT CHINUP or L-Sit Leg lifts
5 CRUNCH TUCK
250m run
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Lift Strength
5 rounds:
5/5 Step up (can be on a chair or ledge) 
20 jump squats
10 squats
 
30-45 WOD
 1 time fast
1 min FLUTTER KICKS
100 Frog Jumps
90 Jumping jacks
80 (40/40) SITOUTS
70 (35/35) Cross body toe touch
60 Burpee
50 Plank Jack
40 Mtn Climber
30 (15/15) Grass Hopper
20 (10/10) Side plank hold with leg lift
10 Strict Pushup