TX​T PROGRAMMING 05/22/17-05/27/17 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)
STRENGTH & WOD:


20-45 min:  Get as far as you can in 25 min:


Run the rack on the alternating kb press for 5 reps one time through
40 pullups/80 jumping pull-ups
80 double unders/200  rope skips
RTR on KB front squat for 5 reps one time through
2 laps walk lunge
20 burpees
40 wall balls
RTR on the bent over row – 5 reps one time through
20 trx jump squats
40 sit ups
60 swings
Run or 250 meter row (if you gots them rowers)


Tuesday:
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 STRENGTH:  CORE: THREE -  3 min partner AMRAPS* high fives in between each “switch” is always a good idea : )


1. Partner A does 15 v ups while Partner B holds a plank
2. Partner A does 15 ball slams while partner B holds a side plank (alt sides each turn)
3. Partner leg toss – 20 reps switch (partner a lays on back, partner b stands by their head and they toss their leg down…  A good idea with this one is to put something under where their feet would land – foam roller, yoga block or whatever – to make sure their legs and feet don’t go too low)


30-45 min WOD:  4 rounds for time
8 TRX power pulls right and left
16 hands on kettlebell mountain climbers
24 situps
32 one arm swings (16 right and 16 left)


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 STRENGTH:  RTR on the single leg deadlift with 6 reps – repeat top set 3 times with a set of 5 dead swings in between
30-45 minWOD: 15 min AMRAP:
5 burpees
10 Goblet squat
5 burpees
10 high pulls
5 burpees
10 walking lunge




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 STRENGTH: RTR on the split row 8 reps x 3 sets at the top
30-45 minWOD:  ​15 min AMRAP
5 one arm high pull right/ left
5 skaters right/left = 1
5 one arm push press right/left
250 meter run
*every round add 5 reps.  If they start to lose form, keep them at a lower rep.


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 STRENGTH:  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 WOD:   
40 double unders
Then:
4 rounds of:
10 one leg shin tap right and left (think single leg deadlift form)
10 Thrusters (single bell)


Then:
30 double unders


Then:
4 rounds of:
10 snatch right and left
10 v ups


Then:
20 double unders


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 minSTRENGTH: (with a partner) for 4 minutes, at the top of the minute do as many reps of a pushup (even minutes), and partner squat/ball toss on odd minutes
*RUN break!  
Then repeat the 4 minutes again.  
30-45 minWOD: 2 rounds for time
10 v ups
10 trx row
15 burpees
15 trx jump squat
20 wall balls
20 jumping pull-ups
25 swings
25 situps

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