CARISSA'S TXT STRENGTH WEEK 7

MONDAY

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)

20-30 min: RTR on alternating kb strict press for 5 reps, repeat top set 3 times, if time start over RTR bottoms up style

30-45 min: 
3 rounds
10 snatch right and left,
20 swings,
20 plank wall touches,
​10 burpee wall ball 

TUESDAY

Tuesday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)

​20-29 min: 
CORE:  - 30 sec of each exercise for 3 rounds, no rest:
Chinees,
Russian twist,
flutter kick, plank,
side plank hip up (r),
side plank hip up (l)
 
** 1 minute burpee burnout (pushup is optional)
 
30-45 min: 
15 min AMRAP
5 BURPEES
10 GOBLET SQUAT
5 BURPEES
10 V UPS
5 BURPEES
10 LUNGES

WEDNESDAY

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min: 
RTR on the single leg deadlift with 6 reps – repeat top set 3 times with a set of 10 heavy swings in between

30-45 min:
21-15-9 reps of
two arm thruster,
diagonal toe touch,
​one arm swings

THURSDAY

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min: 
RTR on the split row 5 reps x 5 sets at the top
 
30-45 min:           
10 min EMOM:
8 jump lunges,
8 hollow body rock,
8 wall balls
 
Finish with 5 min of partner sprints! 

FRIDAY

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min: 
Pistol (trx assisted, bench assisted, partner assist or no assistance) 
have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes.

30-45 min: 
4 rounds: 
10 pullups,
15 pushups,
20 situps,
​30 goblet squats

SATURDAY

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min:  RTR on the KB chest press, repeat your top set 4 times.
30-45 min: 
3 rounds: 
5 turkish getups,
10 sumo deadlift high pull,
10 pushup,
10 jump squat,
1 lap farmer carry

SUNDAY

R&R, yoga, hike, walk, or just chill! Let your body recover, it needs it, to rebuild and rejuvenate!