TXT PROGRAMMING08/24/20-08/29/20STRENGTH WEEK: #7

TXT PROGRAMMING
08/24/20-08/29/20
STRENGTH WEEK: #7
Scotts valley closed next week no 6am
West Side TBD




MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20 on/10 off 
Push up to alt. reach
Wall walk (or walk outs)
Double squat to sprawl 
 
    20-30    Vertical Press Strength 10 min AMRAP
5 Thruster R
5 Thruster (both hands on 1 bell)
5 Thruster L
5 Seated Goblet press (both hands on 1 bell) 
 
30-45     WOD: 3 Rounds 1 MIN on each exercise 
KB Goblet shoulder press to rev lunge r/l
Spinal rock w/ kB shoulder press 
Spider-Man Plank w/ push up
Sit up to kB  tricep ext 
Superman
 
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
 30 sec Plank hold
30 Sec Side plank  hold R
30 Sec Side plank hold L
30 sec High Knees
 
10-20 Core Strength 10 min cut off
1 min sit ups
 
3 rounds:
20 Kick out to ceiling stomp
20 Sprinter sit up
10 Leg lift w/ kB press to toes 
20 KB Deadbug
 
20-45    WOD: 25 min cutoff
WOD CHIPPER!! (any order you please)
*Every 5min 30sec Hollow Body Hold*
100 Frog Hops
45/45 Box/Mat Hop Overs
80 Swing High Pulls
35/35 Plank Hip Taps 
30/30 Big Girl Clams (bent knee side plank elevated clam)
50 KB Skull Crushers
20/20 Circle Crunches
15/15 Jump Lunges
20 Inverted burpee (basically spinal rock back to stand up & jump) 
5/5 Sit Outs
  
 
WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 rounds
30 sec DISH TOWEL HAMSTRING CURL
30 secHIGH KNEES
30 secKB GOOD MORNING
1 MIN BICYCLE FAST!!!
 
    15-25   Lift Strength: Use 1 or 2 KB
10 min EMOM 
15 reps Double KB Swing/High Pull/Snatch or Single KB SWING/HIGH PULL/ OVERHEAD SWING - At The top of each minute for ten sets/minutes 15 reps. 
 
 
25-45    WOD:20 min Ascending AMRAP 
Add 2 reps each round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 Situps
10 Goblet Squat
10 KB Clean to reverse lunge R
10 KB Clean to reverse lunge L
10 Bulgarian Split Squat R
10 Bulgarian Split Squat L
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 rounds 30 on/ 15 off
    Skaters
    Plank shoulder taps
    Alternating V-ups
    Squat with lunge touch back
 
    20-30    Horizontal Pull Strength 
8 Rounds
5/5 KB Bent Over Row 
15 rep banded tricep pulldown or KB Skull Crushers
 
 
30-45  WOD 
CIRCUIT THROUGH EMOMS.
 
 Circuit through all 3 EMOMS 4x so it takes 12min. (Example: start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) 
EMOM 1:
20 T2B or v-up
20 Over head KB SWING (kx 35w/53m) 
EMOM 2:
10/10 sitouts 
20 H.R. Pushups 
EMOM 3:
100m dbl kB waiter carry (kx 25w/40m) 
20 TRX ELBOWS WIDE ROW or 10/10 Plank one arm row 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:5 MIN AMRAP
5/5 CLAM
5/5 DONKEY KICK
5/5 SIDE PLANK HOLD LEG LIFT
 
    20-30    Strength Squat 10 ROUNDS
5 TEMPO Goblet Squat (3,2.0,0)
5/5 GOBLET Lateral Squat Walk
 
    30-45    WOD: 3 rounds 3 min on / 1 min Hollow Body Rock 
Circuit through exercises for 3 min and then stop wherever you are and 1 min hollow hold. Then continue circuit through exercises for the next round of circuiting through exercises. 
 
    10 R/L Lateral lunge w/ KB swing
    10 spinal rock to push up (or split the reps)
    10 Plank pop up to KB deadlift
    10 kick out to ceiling stomp
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Serratus Push UPS 
20 Glute Bridge with a pulse 
15/15 Bodyweight Reverse Lunge
40 Mountain Climbers
 
    20-30    Horizontal Press Strength: Triple Set
4-5x
5R/5L Bottoms Up Press
20 Plank Tucks
10 Seated Goblet Press
 
30-45 WOD: 
1 min 5 KB Swing + 5 Pike Pushup 
 
2 Rounds
5 turkish getups, https://www.youtube.com/watch?v=iM2oTXgnDRU
10 sumo deadlift high pull 
10 pushup + push back 
10/10 Windshield Wipers 
50m  farmer carry R
50m  farmer carry L

1 min 5/5 OA Swing + 10 Goblet hold Butt Kickers