TX​T PROGRAMMING 06/12/17-06/17/17 STRENGTH WEEK: #10

WORKOUTS:
MONDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: PULLUP
5 ROUNDS
10 rounds (5 MIN)
15 SEC ON/15 SEC OFF
HOLD CHIN OVER BAR FOR 15 SEC
5 MIN OF:
3 SETS OF 5 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT.
PULLUP FAST AND LOWER YOUR SELF SLOW.
 
5. WOD:
15 MIN AMRAP
3 WALL WALK OR 5 HANDSTAND PUSHUP
10 PULLUPS
25 HOLLOW BODY ROCK
RUN
 
 
TUESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: FRONT LUNGE
The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups:
           1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings
           2) the knee extensors, made up of the four muscles collectively known as the quadriceps.
The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development.
10 ROUNDS (8 MINish)
30 ON / 15 OFF
RUN THE RACK. FRONT LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLEBELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT.
5. WOD: (12 MIN)
 
START WITH: 1 MIN FARMER WALK
 
THEN
 
10 MIN AMRAP
 
5R/5L O.A. KETTLEBELL OVERHEAD BULGARIAN SPLIT SQUAT ON TRX OR BOX
 
10 KETTLEBELL SWING WITH FLIP TO SQUAT
 
15 TRX HAMSTRING CURL
 
1 MIN PLANK
 
THEN END WITH: 1 MIN FARMER WALK
 
 
 
WEDNESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
• Flip over for 60 second sit-ups
• 45 seconds wide push-ups
• 45 seconds elbows-to-knees crunches
• 30 seconds kettlebell diamond push-ups
• 30 seconds V-UPS
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

5. WOD:
1 round FAST (WORK FOR FULL 15 MIN)
50 DOUBLE KETTLEBELL CHEST PRESS
 
50 RENEGADE ROW WITH PUSHUP
 
150 JUMP ROPE OR 50 D.U.
 
50 TRX PUSHUP
 
50 DIPS (RINGS, TRX OR ON A BOX.)
 
150 JUMP ROPE OR 50 D.U.
 
AFTER if they finish before everyone else they must TRX ROW until the 15 min is over.
If you run out of TRX have them do 5 reps and switch with a partner over and over agian til the 15 min is over.
 
 
THURSDAY
1. Basic Mobility
2. Dowels
3.QUICK Specific Warm Up (STRENGTH AND WORKOUT = 35MIN)
4. STRENGTH: CORE
3 ROUNDS 45on/15off (15 MIN TOTAL)
1. SPIDERMAN PLANK
2. HALO R
3. HALO L
4. L SIT HANGING FROM BAR
5. SLOW TOES TO BAR
 
5. WOD: 20MIN CUTOFF
 
400m RUN
THEN:
 
1 TIME FAST
10 TRX TRICEP PRESS
10 DIVER SITUP
10 KB SKULL CRUSHERS
1 min SWIMMERS
20 BOX OVER
20  TOES TO BAR
15R/15L BOTTOMS UP PRESS
30 AB MAT SITUP
 
AFTER:
400m RUN
 
 
 
 
FRIDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: KB SNATCH 10 min (5min RTR//5min Timed Snatch)
RUN THE RACK: Start at lowest weight and work your way up to most challenging weight. If the cannot snatch have them start at the top of the snatch and swing it from overhead to a clean position and then strict press it up. If they are not confident with the correct form do not let them move up to a heavier weight. They can use this time to practice form.
5 KB SNATCH R/ 5KB SNATCH L (move up to next weight.)
Take 5 min to find top weight with best form.
SET TIMER FOR 10 ROUNDS 25ON/10OFF
ALTERNATE Right arm Snatch & Left arm Snatch every 25sec
Caution if weight is to hard to control for 25sec lower the weight.
5.WOD: 15MIN CUTOFF
3 ROUNDS
3R/3L LATERAL JUMP OR STEP OVER MAT
6 O.H. KB SWING
9 MTN CLIMBER BURPEE (5R/5L MTN CLIMBER PER 1 BURPEE)
12 BALL SLAM
15 WALL BALL
18(down & back = 9 total) SHUTTLE RUN WITH MED BALL (CARRY OVERHEAD ONLY IF THEY KEEP CORE STABLE)
 
 
SATURDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: DBL KB LAWN MOWER ROW WITH TRX BACK FLY
RUN THE RACK TO FIND TOP WEIGHT 5 REPS
5 ROUNDS AT TOP WEIGHT 5 REPS DBL KB LAWN MOWER ROW AND SUPER SET WITH 10 TRX BACK FLYt
5. WOD:
 
15 MIN AMRAP
 
10 SINGLE LEG BALANCE LAWN MOWER ROW L
10 SINGLE LEG BALANCE LAWN MOWER ROW R
10 PULLUP
10 SIDE PLANK HOLD WITH ONE LEG LIFT L
10 SIDE PLANK HOLD WITH ONE LEG LIFT R
10 PUSHUP
10 DBL KETTLEBELL PUSHUP TO LSIT (The Rudy)
10 SQUAT
10 KB ALTERNATING LUNGE AND UNDER FRONT LEG PASS

10 SITUP