TXT PROGRAMMING12/04/23-12/09/23STRENGTH WEEK: #9

TXT PROGRAMMING
12/04/23-12/09/23
STRENGTH WEEK: #9



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


    20-30    Lift Strength 10 min: RTR working up to heaviest 3 rep DBL KB Suitcase Deadlift
At your top weight do 5 sets of 3 reps at top KB weight. 


30-45     WOD: 3 ROUNDS (circuit through exercises)15 min no rest 
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 


ARM CHALLENGE:
2 Rounds
5 Sec Bar Hang
2 Pushup
5 sec Plank




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
Hindu Pushup
Inch worm scorpion
Sit out or grasshopper
  
20-30   Horizontal Pull 10 min amrap class can run the rack off to a difficult 5/5 of gorilla row.
SUPERSET:
10 TRX ROW (GET LOW, Horizontal even.)
5/5 GORILLA ROW  https://youtu.be/EbB5vlSJAvU


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


ARM CHALLENGE:
2 Rounds
2 Pull up or TRX pullup
2 scapular retraction
5 sec Hollow Hold




WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up : 3 ROUNDS
10 squat
3/3 GSW
5/5 gob box step up
3/3 side lunge
20 butt kickers
 


    20-30  Squat: RTR dbl kb or goblet kb squat 3 reps working up to heaviest weight
Do 5 sets of 3 reps at top kb weight


30-45    WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
    250m Run or Row
    5/5 Goblet Reverse Lunge (KX 35W/53M)
    10 Spinal Rock to Jump or Hollow Body Rock
ARM CHALLENGE:
2 Rounds
10 Sec Bar Hang
3 pullup or TRX pullup
3 pushup
  
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 Single Arm CHEST PRESS. 5 sets of 3/3 reps of Chest Press at top weight


30-45  WOD: 15 min AMRAP
5 THRUSTER (KX DBL KB 35W/53M)
5/5 ½ kneeling bicep curl to shoulder press
10 Leg lift ceiling stomp
200m ROW (MODIFY for large class: 30 KB SWING)
ARM CHALLENGE:
2 Rounds
10 Sec Plank
3 Scapular retractions
10 sec Hollow body hold






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 (Modification just side plank)
  
• SIDE PLANK HIP LIFT L
  
• HANGING LEG LIFTS (NO T2B Slow and controlled.Modification laying leg lifts slow and controlled)
  

    30-45    WOD: NO AND THEN!
2 Rounds:
50 DU or 100 jump rope
30 KB DEAD BUG
50m Sprints  (Modification: 50 High Knees)

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

AND THEN:
2 Rounds:
50m Sprints  (Modification: 50 High Knees)
30 KB DEAD BUGS
50 DU or 100 jump rope (ZOOM 100 MTN CLIMBER)

ARM CHALLENGE:
2 Rounds
4 Pullup
4 Pushup
2 Box Dips


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 5 DBL KETTLEBELL CLEAN with 10 cal ROW on rowing machine.  Once an 5 rep max is reached, have them repeat three times with no rowing.


30-45 WOD: 10 Min AMRAP 
3/3 KB SWING CLEAN 
3/3 single leg deadlift + clean + reverse lunge (1 rep = SLDL+CLEAN+REV LUNGE. Do as a flow.)
50 Spider Plank


THEN 8 rounds of 20 sec on/10sec off
Wall ball Burpee

ARM CHALLENGE:
2 Rounds
15 Sec Bar Hang
15 sec Hollow body hold
3 Box Dips


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