BILL"S Strength week 4 

Monday

BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT: Russian High Pull (10 minutes)
RTR with Russian High Pulls in sets of 5. Maintain good swinging form and make sure their elbows stay above the kettlebell. (No flaccid kettlebell at the top of the high pull!) 

WOD: 
4 CIRCUITS:
1ST: 60 SEC ON/ 30 SEC OFF
2ND: 40 SEC ON/ 20 SEC OFF
3RD: 30 SEC ON/ 15 SEC OFF
4TH: 20 SEC ON/ 10 SEC OFF

Double Unders (Mod: jump rope)
Plank Up/Downs
Ball Slams
High Knees

Tuesday

BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT: LAWNMOWER ROWS
5-5-5-5-5-5-5-5
Perform 8 sets of 5R/5L rows. This notation means that they have 8 total sets to work up to an 5 rep max. If they find their max, stay heavy for the remaining rounds. Tell clients not to waste their time with a bunch of small weights if they have are strong. 
 
WOD: 
400m Run (Longer run than usual. Maybe two laps if necessary)
24R/24L Mountain climbers
16 thrusters
8 Pull-ups
250m Run (Normal Lap)
30R/30L mountain climbers
19 thrusters
9 Pull-ups
100m Dash (Short fast run)
36R/36L mountain climbers
22 thrusters
10 Pull-ups

Wednesday

BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT: TRAVELING LUNGES 
Warm up to a working max of 8 weighted lunges. Perform 4 sets of 8 reps at the top weight. 

BEGINNER: Bodyweight or Goblet lunges
INTERMEDIATE: Suitcase lunges
ADVANCED: Overhead lunges
 
WOD: 
15 MINUTE AMRAP:
10 H.R. Push-ups
14 abmat sit-ups
10 Deep Ring/trx Rows (seriously challenging)
14 Alt. Clean n' Press
10 Goblet Squat
14 Body scissors

Thursday

BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT: Double KB Push Press
5-5-5-3-3-3-2-2-2
This is the rep progression from warm up to finish. Try to add weight every round (but don't be stupid about it. If it's too heavy, then it too heavy!). 
 
WOD: 
12 minute AMRAP
250m run
10 burpees
20 sit-ups
50 double unders (mod: 150 singles)

Finisher:
3 minute plank game
-Perform different directions every 30 seconds or so:
"up on your hands," "Lift your right hand." etc.
-If you need to break from the plank, do 20 Jumping Jacks, and then resume the planks. 

Friday

BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


LIFT: TOES TO BAR (8 MIN EMOM)
-Complete 5-7 toes-to-bar, every minute, on the minute, for 8 minutes. 
 
WOD: 
7 MINUTE TIMER:
250m run,

then:
AMRAP for the remainder of the 7 minutes:
50m Farmer Carry
10R/10L TRX Power Pulls
12 Deadlifts
14 V-ups
16 Wall Balls


When the timer is done, repeat one more time!

Saturday

BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT: One-leg Deadlifts
RTR with 3 reps of the OL deadlifts for about 10 minutes. If you reach the top weight, start back at the bottom and work you're way up again. 
 
WOD: 
20 min time cap 
1 round
"THE TALIA"
2- running Laps
20- Toes to Bar ( Int:  knees to elbow B- knees to as far as possible or V-ups)
7 R&L- One legged squats (I- TRX assist B- 2 legs)
150- Jump Rope
15 R&L- Snatch (I- High Pull B- Swing)
25- Weight overhead sit-up (I- weight on chest B- normal sit-up)
25- Burpees
10- Pull-ups (I- Rings B- Rows)
20- Dead Lifts
76- Mountain Climbers
15- Push-ups
30- Jump Lunges 
3- short Sprints

sunday

YOGA, REST, PLAY, MEAL PREP!