TXT PROGRAMMING7/11/22-7/16/22STRENGTH WEEK: #5

TXT PROGRAMMING
7/11/22-7/16/22
STRENGTH WEEK: #5



MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 hindu pushup
10 sit ups
5/5 halos
10 gob chest press
 
    10-20  Strength Horizontal Pull: (ZOOM Plank on bench and 5/5 KB Row then hollow body hold for 1 min.)
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives (3 second lower)
B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall]
 
20-45     WOD:  
**MAX EFFORT!!! SPRINT**
**FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH**


3 ROUNDS:
SHORT SPRINT or FAST 150m Row
15 AB MAT BUTTERFLY SIT-UPS
12 BURPEES

REST 1 MINUTE

3 ROUNDS:
50M DBL WAITER CARRY
15 DIPS OR KB SKULL CRUSHERS
12 PULL UPS

 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk reps each side
squat jacks
leg lift
over the shoulder ball throw
  
20-30  SQUAT Strength Run the rack with single or dbl kb squat
Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 
 
30-45    WOD: 5 ROUNDS [15 MIN]

5 DBL KB THRUSTER
5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 (zoom KB skull crusher)
5R/5L KB SNATCH
1R/1L TURKISH GETUP* from the TOP DOWN
*After the last snatch, from the lockout, do the down phase of the getup 
until you are laying down and then get back up. And then switch sides.
  
 
WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises
Touch jump or burpee
TRX ROW or kb bent over row   
 
    10-25    Strength Horizontal Press
5 rounds
5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.)
10 Pushups 
 
 
25-45    WOD:(While doing single unders every attempt at a double under = 5 reps)
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next. 
Row 500m or 300 rope skips or 60 DBL Unders (ZOOM:1 min buy in burpee)
20/20 KB Clean & press
30 Goblet SQUAT + BICEP CURL
Run 500m 
30 Overhead KB swings 
20 Gorilla Row
10/10 Pistols or goblet Lunge
 
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm scorpion
5 iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch
 
    15-25  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10
-KB Dead bugs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp

25-45  WOD:   15 Min Ascending amrap start with 1 rep and do all movements on right then 1 rep all movements on left. Then 2 reps all movements on right and 2 all movements on left. Ect. 
Kettlebell single-arm snatch
Kettlebell windmill
Kettlebell single-arm front squat
Kettlebell single-arm Situp with bottoms up hold
100 jump rope (reps stay the same.) (Zoom: Jump Jacks)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
5/5 side lunge
Short run
 
 
    20-30    Strength Power lift: Sumo Deadlift High Pulls
Run the rack with 8 (4R/4L) SDHP till you find a top weight. Stay heavy for 4 total rounds. (ZOOM 10 min AMRAP  8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.)
 
    30-45    WOD: 4 Rounds
7R/7L REV. GOBLET LUNGE
4 T2B or V-up
14 SUITCASE DEADLIFT
4 T2B
14 Hands on KB PUSH UP
4 T2B
7R/7L TURKISH SITUP (to hip bridge point and back down.)
4 T2B *T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 sec off
Box step up
Band pull apart
Over head KB swing
Banded Tricep pull down
 
    20-30  Strength Vertical Pull: 10 min AMRAP alternate partners 
A: 5 PULLUPS
B:Waiter Carry
 
30-45 WOD: Benchmark THE LEAH (20 min cutoff)
10 Rounds
4 Handstand Kick up or Spinal rock handstand
4 Burpee Box Over (KX 20W//24M)
4 DBL KB Snatch (or high pull or swing) (KX 25W//40M)
40 Jump Rope 

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