TXT PROGRAMMING 11/05/18-11/10/18 STRENGTH WEEK: #3

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH: Core
3 ROUNDS 30 ON/10 OFF
KB Overhead Carry
Hollow Body Hold


THEN
8 Rounds 20/10 rounds
L-SITS




WOD:
2 Rounds:
50 DU
30 Jumping Jacks
50m Sprints


Chipper:
50 TRX rows
50 (25R/25L) one-arm thrusters
50 Toes to bar or V-Ups
50 BoxOvers


2 Rounds:
50m Sprints
30 Jumping Jacks
50 DU




AB  CHALLENGE
15 Crunches
6 leg lifts
10 sec plank
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TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH:
Conventional Deadlift
3 sets x 5 reps
touch and go, only tempo is :3 lowering to the floor

Sumo Deadlift
3 sets x 6 reps


WOD: 15 MIN CUTOFF

10, 8, 6, 4, 2 reps of...
SINGLE LEG DEADLIFT (R) DBL KB (KX 35W/53M)
Reverse Rack Lunge w/ KB (R) DBL KB (KX 35W/53M)
SINGLE LEG DEADLIFT (L) DBL KB (KX 35W/53M)
Reverse Rack Lunge w/ KB (L) DBL KB (KX 35W/53M)
40R/40L Bicycles (that number always stays the same)

-THEN-
8 ROUNDS 20 SEC ON// 10 SEC OFF
Jump Lunge


AB Challenge


20 Crunches
8 leg lifts
15 Planks
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WEDNESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
WOD:
TRX NEGATIVES  (Work on scapular retraction.  Shoulder blades in back pockets)

Have clients partner up. REPS: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
One partner rows while other partner does pushups. Alternate through the reps.

WOD:
21-18-15-12-9
-Goblet Squats (KX 35W/53M)
-Hand release Pushups
-Abmat Sit-ups
-TRX tricep press


AB CHALLENGE


25 Crunches
10 Leg Lifts
20 Plank
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
10 MIN  STRENGTH:
Tempo DBL KB Squat
3 sets x 5 reps
4210(:4 down, :2 pause, explode up, no pause at the top. Last week of tempo work, challenge yourself a bit more then the previous weeks.


DBL KB Squat
3 sets x 10 reps
done as a superset with jump squats






WOD: 3 AMRAPS

4 Min AMRAP
10 Grass Hopper
10 Ball Slams (KX 15lb/25lb)

-20 Dbl Unders- or 100 Jump Rope

4 Min AMRAP
10 Side Plank Hip Ups
10 KB Highpull from the ground (DBL or Single) (KX 35W/53M)

-20 Dbl Unders- or 100 Jump Rope

1 Min AMR(reps)AP
KB DEADSWING BURNOUT (KX 35W/53M)
AB CHALLENGE


30 Crunches
12 Leg Lifts
25 Plank
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FRIDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
WARMUP Strength:
DBL KB Tempo Chest Press
3 sets x 5 reps
4210(:4 down, :2 pause, explode up, no pause at the top.


DBL KB Wide Grip Chest Press
3 sets x 8 reps


WOD: 3 rounds: descending reps
Hollow Body rock 20 - 15 -10
Bent over Dbl KB Row 18 - 15 - 12
Supermans 20 - 15 - 10
TRX Pushup 18 - 15 - 12
RENEGADE ROW with Pushup 10 - 10 - 10


AB CHALLENGE


35 Crunches
14 Leg Lifts
30 Plank
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SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Strength: CORE
5 ROUNDS
30 sec Partner A
30 Sec Partner B
10MIN Strength:
-5X10 TURKISH SITUP R&L
30 bicycles inbetween each set of Situps
-After (everyone together)
2 minute PERFECT plank
WOD: ONE TIME FAST! For your best time.

CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 hanging Knees to elbows  or Toes to bar
30 Burpees
40 Box jumps
50 Kb clean R & L
60 Pull-ups
70 Push-ups
80 Sit-ups
90 Side Goblet lunge (45 per side)
100 Double-unders or 200 Rope skips


AB CHALLENGE


40 Crunches
16 Leg Lifts


35 Plank