TXT PROGRAMMING08/30/21-09/04/21STRENGTH WEEK: #10

TXT PROGRAMMING
08/30/21-09/04/21
STRENGTH WEEK: #10



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 15,10,5
Seated dowel press
Pike pushup
Shoulder packing in plank
250m RUN or  Row or 30 jump jack/ jump rope
 
    20-30    Vertical Pull Strength: 10 min AMRAP
5 Strict pull ups OR work up to a 1 rep weighted pullup
50m Farmer carry
(ZOOM 1,2,3,4,5,6,7,8,9,10… North South Plank R the L
5 OH KB SWING
10 KB HIGH PULL (from the ground)
10 KB Dead drag)
 
30-45     WOD: 15min AMRAP KX 25W//40M
Left Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)
Turkish Get Down (start standing then get down and back up)
250m Run (zoom 10 Burpees)

Right Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)
Turkish Get Down (start standing then get down and back up)
250m Run (zoom 10 v-up & over)
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
10/10 Butt kickers
10 Sumo squat
10 Reverse lunge
20 Jump rope or jump jack
  
20-30    Lunges - 10 min AMRAP 3 reps on each
Clean to Reverse Lunge R
Clean to Reverse Lunge L
Lateral Lunge to Overhead press R (goblet or dbl KB press when your feet are together not in the lunge)
Lateral Lunge to Overhead press L
Goblet Box Step Up R
Goblet Box Step Up L
 
30-45    WOD: 4 Rounds
1 TURKISH GET UP R (KX 35W//53M)
5/5 GOBLET FORWARD LUNGE (KX 35W//53M)
1 TURKISH GET DOWN R
10 KB SITUP (KX 35W//53M)
1 KB WINDMILL R  (KX 35W//53M)
5/5 GOBLET REVERSE LUNGE (KX 35W//53M)
1 KB WINDMILL L
10 KB V-UP or T2B
10 BOX OVER BURPEES or LATERAL BURPEES
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 
 2 rounds 30 sec on each PLEASE WATCH  SHOULDER INFORMATIONAL VIDEO it will explain the exercises you will need pullup bands for this
External rotation with band with 5 sec hold
Horizontal abduction with band 5 sec hold
Cheerleader with band 5 sec hold
 
 
    20-30    Press Strength 3 ROUNDS 45 SEC ON 15 SEC PLANK HOLD
KB PRESS L// SWING SWITCH // KB PRESS R
KB GOBLET Pull from ground to chin then PRESS OVER HEAD
PIKE PUSHUP or HSPU
 
30-45    WOD: 15 MIN AMRAPish :)
Put on a 15 min timer that sounds off after 1 min has passed. Start at 1 rep for each exercise and add a rep each 1 minute. Continuously circuit through the exercises like it's an AMRAP, when the 1 min timer sounds add 1 rep to each exercise. Do the exercises at that rep count until the timer goes again and then add another rep and continue. 
 
KB SQUAT HALO R
KB SQUAT HALO L
KB RENEGADE ROW + PUSHUP
KB OVERHEAD SQUAT R or thruster if the movement is to challenging
KB OVERHEAD SQUAT L
ROW 250M (rowing meters never change)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
MOBILITY WARMUP 10 MIN
Warm Up: 3 Rounds:
5 walk out push ups
5/5 curtsy lunge to knee hug
10 leg lift toe touch
15/15 cross body climbers
 
 
 
    20-30    CORE 10 Min Amrap:
5/5 Bottoms up situp 
10 knee huggers (like a v-up but you hug your knees instead)
10 hollow body rocks
10 (2 bicycle to 1 sit up = 1 rep)
10 (2 plank jack/1 mountain climber = 1 rep)
 
30-45  WOD: 
Buy in:
 5 wall walk or inch worm + kb swing
30 mountain climbers
 
15 min time cap
10-8-6-4-2-4-6-8-10
H.R. Push ups
X5 D.U.  (50/40/30/20/10) or X10 Jump Ropes (100/80...20)
Russian KB Swings
Suitcase Lunges
 
Buy out: repeat buy in!
 
  POST WORKOUT STRETCH 
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min Amrap
10 Single leg glute bridge R
10 Single leg glute bridge R
10 TRX Deep squat or hold a KB and get low squat
10 Step over & Step Under
10 KB Good morning
 
 
    20-30    Lower Pull Strength - 10 min AMRAP
10 TRX HAMSTRING CURL (can use towel or exercise ball at home)
5/5 SINGLE LEG DEAD LIFT
10 SUMO DEADLIFT HIGH PULL
 
    30-45 4 Rounds:
50m Waiter Carry
15 Wall balls
12 Sit-ups to Russian twists
10 pull ups
50m Sprint
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Pike toe touch
Ball slam toss over the shoulder
Toe taps on ball
Jump jack
 
    20-30    Horizontal Pull Strength -  10 MIN EMOM 
 
ODD MIN: COMPLETE all in the min rest for the remainder of the min 
3 TRX or BOX PLANK & ONE ARM ROW R
3 TRX or BOX PLANK & ONE ARM ROW L
3/3 PLANK PULL THROUGH
 
EVEN MIN:
TRX ROW BURNOUT (zoom bent over row burn out)
 
30-45 WOD: 
5 MIN AMRAP
10 KB Skull crusher
10 BOX JUMP    
 
5 MIN AMRAP
5 BURPEE to HIGH PULL
5 SPINAL ROCK TO JUMP or HANDSTAND
 
5 MIN AMRAP
2/2 SINGLE LEG SQUAT
3/3 LAWN MOWER ROW
4 DBL SNATCH
 

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