Strength Week 10

Monday

​MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT: STRICT PULL-UPS
-Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups)
-Intermediate: Shoot for 18-24 strict-pull-ups
-Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups)
*****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups*****
 
WOD:
3 Rounds:
10 Goblet Lunges
10 Burnpees
250m Run


2 Rounds: 

15 V-ups
15 Russian High Pulls
15 box jumps (modification: 10 high TRX jump squats)

1 Round:
-8 TGU (4R/4L) 

---

Tuesday

​TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT: Squat 
-Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight. 
 
WOD: 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

---

Wednesday

​BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT: OA Push Press
-Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight. 


4 Rounds:
50m Farmer Carry
15 Wall balls
12 Sit-ups to Russian twists
10 TRX Rows

50m Sprint

=>>YOGA @ 6:30PM at Live Oak Toadal in the TXT studio <<==

---

thursday

​BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT:  CORE
10 MINUTE E.M.O.M.
-Odd minutes: 10 toes to bar (modification: hanging or supine leg raise)
-Even Minutes: 3R/3L TSU


WOD:
3 Rounds: 
400m Run (BIIIG Lap, not small lap)
10R/10L Snatches
12 TRX Pull-ups (Modify: Jumping pullups)

---

friday

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


LIFT:  Deadlifts
-Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight. 


WOD: 

15 Minute AMRAP:
50 Mountain Climbers
10R/10L TRX Power Pulls
15 Ball Slams
Lap traveling lunges (Back and forth across aerobics room floor)

---

Saturday

​SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
 
LIFT: Lawnmower Rows
-Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight. 
 
WOD: 
20 Minute AMRAP:
10R/10L Single-arm KB Chest Press
12 (no pushup) Burpees
14 air squats
Run 250m
14 (7R/7L) One-arm swings
12 Plank Jacks
10 Sit-ups

---

Sunday

Rest Day or Yoga at Live Oak Toadal at 11:30 AM