TXT PROGRAMMING 11/21-11/25 Carissa Week

MONDAY
 
1. 5 min Basic Mobility
2. 5 min Dowels
3.10 min Specific Warm Up
4. 10 min STRENGTH:  Partner Lunges.  Run  the rack partner style Partner A lunges, Partner B holds plank and gets the next set of weights ready : )
5. 15 min WOD:   AMRAP
20 REPS OF:  v ups, swings, jump lunges, Run
 
 
TUESDAY
 
1. 5 min Basic Mobility
2. 5 min Dowels
3. 10 min Specific Warm Up
4. 10 min STRENGTH:   Half Kneeling Press (run the rack)  Repeat top set 3 times
Have clients reach a 5 rep max on the Half Kneeling Press.  Position is basically the bottom of a lunge with one knee resting on the ground.  If left leg is in front, bell should be in left hand.  Weight the lead foot and tell them they should feel like they can stand up from that lead foot at any moment. 
5. 15 min WOD:  5 rounds
10 reps of : push press right, push press left, touch jumps, plank up downs
 
WEDNESDAY
1. 5 min Basic Mobility
2. 5 min Dowels
3. 10 min Specific Warm Up
4. 10 min  STRENGTH: Run the rack on the Turkish Get up  - after 3 reps each side, follow with 6 reps of Turkish sit up, then move up in weight
5. 15 min WOD: 7 rounds for time
7 reps of:  TRX jump squats, snatches right, snatches left, goblet squats
 
THURSDAY
1. 5 min Basic Mobility
2. 5 min Dowels
3. 10 min Specific Warm Up
4. *15 min STRENGTH: Run the Rack on the Single Leg Deadlift 5 reps(for 10 minutes)
For 5 minutes Run the Rack on Sumo Deadlift 8 reps
5. *10 min WOD:  AMRAP
5 pullups
10pushups
15 squats
FRIDAY
1. 5 min  Basic Mobility
2.5 min  Dowels
3. 5 min Specific Warm Up
4. 10 min STRENGTH: Run the Rack reps of 8 Split Row – repeat top set 4 times
5. 15 min  WOD:
One lap walking lunge
10 TRX power pull each side
10 Dead swing
30 double unders or 90 singles
 
 
SATURDAY
1. 5 min Basic Mobility
2. 5 min Dowels
3. 10 min Specific Warm Up
4. 10 min STRENGTH: Run the rack on the double kettle bell squat reps of 5, repeat top set 3 times.
5. 15 min WOD:
Run
40 Sumo deadlift high pulls
Run
30 sumo deadlift high pulls
Run
20 Sumo Deadlift high pulls
Run
10 sumo Deadlift high pulls
Run