Strength Week:5 CHRISTA WEEK 

MONDAY

1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: LAWNMOWER ROW
Optional Challenge: Instead of resting your forearm on your leg, try extending your supporting arm horizontally outward as you do your row. Keep a tight core and solid split stance. 

Run the rack with sets of five rows  until you reach your top weight. Perform 4X5R/5L at top weight. 

5. WOD: 
**MAX EFFORT!!! SPRINT**
**FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH**

3 ROUNDS:
SHORT SPRINT
15 ABMAT BUTTERFLY SIT-UPS
12 BURPEES


REST 1 MINUTE
​
3 ROUNDS:
50 DOUBLE UNDERS (OR 150 SINGLES)
15 DIPS
12 TRX JUMP SQUATS

TUESDAY

1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: SINGLE LEG SQUAT 10 MIN EMOM Finish reps before the min is over a rest til next min starts.
5R/5L SINGLE LEG SQUAT WITH TRX, CHAIR OR NO ASSISTANCE. 
​
5. WOD: 


30/20/10
-WALL BALL
-BOX JUMP
-KB HIGHPULL 
-BALL SLAM

WEDNESDAY

​1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: DBL KB CHEST PRESS [10MIN]
RTR (run the rack)DBL KB CHEST PRESS working up to a 5 rep max. Once at top weight repeat 5 sets of 5 reps.


5. WOD: 5 ROUNDS [15 MIN]


5 TRX PUSHUP
5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0
5R/5L KB CLEAN AND PRESS 
1R/1L TURKISH GETUP* from the TOP DOWN
*After the last clean and press, from the lockout do the down phase of the getup 
until you are laying down and then get back up. 
 

THURSDAY

​1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: CORE [10 MIN]
REP: 30/20/10
-VUPs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp


5. WOD: [15 MIN]
8 ROUNDS 20SEC ON //10SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas. 
The Exercises:
1. HANGING L-SIT
2. PLANK
3. Pull over to KB SIT-UP

FRI-YAY

​1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: KB SNATCH [10 MIN]
For 10 minutes RTR (run the rack) to find a 5 REP MAX KB SNATCH 
Run the rack 3x. Each time working up to your top weight.


5. WOD: Build up to 5 reps on Right Then Build up to 5 reps on Left. [20 MIN]
Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on up to 5 reps. 
1. Kettlebell single-arm snatch
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm bottoms up press
5. 100 jump rope (reps stay the same.)

SATURDAY

​1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: PULLUP [10 MIN]
3 ROUNDS 
PARTNER UP!
A: 5 PULLUPS or Trx row
B: partner plank
5. WOD: 15 MIN AMRAP
7R/7L REV. GOBLET LUNGE
4 T2B
14 GOBLET SQUAT
4 T2B
14 KB PUSHUP
4 T2B
7R/7L TURKISH SITUP
4 T2B

*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. 

SUNDAY

R&R, YOGA, WALK< RIDE YOUR BIKE ENJOY YOUR DAY AND REST UP!