TXT PROGRAMMING05/22/24-05/27/24STRENGTH WEEK: #9

TXT PROGRAMMING
05/22/24-05/27/24
STRENGTH WEEK: #9

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 MIN AMRAP
30 Mtn climbers
10 KB good morning
10 KB deadlift
Short run


    20-30    Lift Strength: RTR (RUN THE RACK) working up to heaviest 3 rep Snatch
At your top weight do 5 sets of 3 reps at top KB weight. 


30-45     WOD: 3 ROUNDS
1 MIN WALL BALL
1 MIN ALT SWING SWITCH
1 MIN RENEGADE ROW + PUSH UP
1 MIN BOX JUMP
1 MIN TURKISH GETUP, SNATCH, TURKISH GET DOWN &  SWITCH SIDES 


GRIP STRENGTH CHALLENGE:
3 x monkey bars on TRX A FRAME


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Hindu Pushup
Inch worm scorpion
Sit out or grasshopper
  
20-30   Horizontal Pull 10 min amrap class can RTR (run the rack) off to a difficult 3/3 of gorilla row.
10 MIN AMRAP 
10 TRX ROW (ZOOM 10 KB HIGH PULL SWING)
RTR 3/3 GORILLA ROW  https://youtu.be/EbB5vlSJAvU


30-45    WOD: 15 MINUTE AMRAP:
-25 Double unders or 125 Jump Rope
-10 (5R/5L) Pistols (can use TRX or change to Goblet squat)
-8 KB Overhead Lunges (modify appropriately)
-6 Burpee Pull Ups (can separate the movements)

GRIP STRENGTH CHALLENGE:
4 x monkey bars on TRX A FRAME
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 ROUNDS
10 squat
3/3 GSW (greatest stretch in the world)
20 jump rope or jump jack
 


    20-30  Squat: RTR DBL KB squat 3 reps working up to heaviest weight
Do 5 sets of 3 reps at top kb weight. Take your time. 10 min time cap. 


30-45    WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
    250m Run
    5/5 Goblet Reverse Lunge
    10 Spinal Rock to Jump (Modify: Hollow Body Rock)


GRIP STRENGTH CHALLENGE:
 6 min farmer/Waiter carry change sides every min
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5,10,15,10,5
Pike pushup
Sit up
Leg scissors up down


    20-30   Horizontal Press RTR with 3 reps of standing shoulder press. 5 sets of 3/3 reps of shoulder press at top weight. Weight should be challenging, try for no push press. 10 min cut off


30-45  WOD: 15 min AMRAP
5 DBL KB THRUSTER (KX DBL KB 35W/53M)
5/5 ½ kneeling bicep curl to shoulder press (KX 20w/40m)
10 Leg lift ceiling stomp
200m ROW 


GRIP STRENGTH CHALLENGE:
8 min farmer/Waiter carry change sides every min


FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 Hindu pushup
10 Beast Bulldog
10 situp
10 legs up toe touch


    20-30    Core 5 Rounds 45/10
SIDE PLANK HIP LIFT R
SIDE PLANK HIP LIFT L
HANGING LEG LIFTS (NO T2B Slow and controlled)




    30-45    WOD: NO AND THEN!
2 Rounds:
50 DU or 100 jump rope
30 Jumping Jacks
50m Sprints 

AND THEN:
Chipper: (any order you please)
50 Pullups
50 (25R/25L) one-arm thrusters (KX 35w/53m)
50 (25R/25L) one-arm swings (KX 35w/53m)
100 Single v-ups 

AND THEN:
2 Rounds:
50m Sprints 
30 Jumping Jacks
50 DU or 100 jump rope

GRIP STRENGTH CHALLENGE:
4 rounds 20 sec pull up // 10 sec bar hang


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
5 Push Up to Dip ON KB
5/5 KB Halos
5 HINDU PUSHUP


    20-30    Power Lift: DBL KETTLEBELL CLEAN and rowing machine
Run the rack on the 3R/3L DBL KETTLEBELL CLEAN with 20 cal ROW on rowing machine.  Once a 3 rep max is reached, repeat three times with no rowing.


30-45 WOD: 10 Min AMRAP 
3/3 KB SWING CLEAN (KX 35w/53m)
3/3 single leg deadlift + clean + reverse lunge (KX 25w/44m)
50 Spider Plank


THEN 8 rounds of 20 sec on/10sec off
Wall ball Burpee (MODIFY can separate movements and alternate every round)

GRIP STRENGTH CHALLENGE:
4 rounds 20 sec T2B //10 sec bar hang