Strength Week 9

Monday

1. 5 min Basic Mobility
2. 5 min Dowels
3.10 min Specific Warm Up
4. 15 min STRENGTH: For 15 minutes have clients run the rack on the double kb swing/high pull/snatch for 5 reps. It’s a longer than usual strength set have clients practice each. This is a great change to go over form for each exercise as well. 
5. 10 min WOD: 
10 min AMRAP
5 Pullups, 10 pushups, 15 goblet squats

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Tuesday

1. 5 min Basic Mobility
2. 5 min Dowels
3.10 min Specific Warm Up
4. 10 min STRENGTH: Split Row RTR for 8 reps, repeat top weight 3 x’s
5. 15 min WOD: Get as far as you can in 15 minutes, Start with 25 reps decrease by 5 each round :
Situps, push press right, grasshoppers, push press left 100 rope skips

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Wednesday

1. 5 min Basic Mobility
2. 5 min Dowels
3.10 min Specific Warm Up
4. 10 min STRENGTH: Squat RTR on the dbl KB squat for 5 reps, repeat top set 3X – in between each top set have clients perform 5 trx assisted pistols

5. 15 min WOD: Benchmark #10
Ben 20 seconds on 10 seconds off for 8 rounds of each exercise.
Finish all 8 rounds before moving to the next exercise and rest 1 minute when switching exercises. Count all reps to quantify. 
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*Beginner
Medicine Ball Russian Twists (8lb ball touches ground feet on floor knees bent)
Double Kettlebell Clean and Press (15lb Women/20lb Men touch ground between each rep)
TRX Squat 
Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)

*Intermediate
Medicine Ball Russian Twists (10lb ball touches ground feet in air knees bent)
Double Kettlebell Clean and Press (20lb Women/35lb Men touch ground between each rep)
TRX Jump Squat
Burpees (No Pushup)

*Advanced
Medicine Ball Russian Twists (12lb ball touches ground feet in air knees locked)
Double Kettlebell Clean and Press (25lb Women/50lb Men touch ground between each rep)
Alternating TRX One Leg Jump Squat
Burpees (Chest To Ground On Every Rep)

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Thursday

​1. 5 min Basic Mobility
2. 5 min Dowels
3.10 min Specific Warm Up
4. 10 min STRENGTH: KB chest press RTR for 5 reps, repeat top set 3 x’s
5. 15 min WOD:
5 rounds:
12 pushups
9 DOUBLE KB sumo deadlift
6 DOUBLE KB clean
3 wall walks

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Friday

1.  5 min Basic Mobility
2.  5 min Dowels
3. 10 min Specific Warm Up
4. 10 min STRENGTH: core!

30 sec on 15 sec off of:

• Plank wall touch
• Burpees *no pushup on burpees 
• V ups 
• Burpees 
• Diver situps 
• Burpees
• lying Leg Lifts
• Burpees
• Hollow Body Rocks 
• Burpees
• chinees
• Burpees
• Diagonal toe touch

5. 15 min WOD:

• 3 rounds:
• 30 swings
• 150 rope skips
• 30 situps
• Run

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Saturday

1. 5 min Basic Mobility
2. 5 min Dowels
3. 10 min Specific Warm Up 10 min
   
4. STRENGTH: RTR on the dbl KB Thruster for 8 reps 
5. 5. 15 min WOD: 10 min EMOM of:

• 6 sumo deadlift high pull
• 3 burpees
• 12 swing
• Rest one minute then:
• 3 rounds partner sprints