TXT PROGRAMMING 11/26/18-11/30/18 STRENGTH WEEK: #6

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: Squat
5 min Static squat hold and run!
Have class partner up.One partner holds a static squat, while partner completes a 250m run. and switch.
5 min Complete 3 rounds 5 rep max dbl kb squat.


WOD: ASCENDING AMRAP add 5 reps every round
5 KB SQUAT
5 KB CLEANS R&L from the ground
5 KB STRICT PRESS R&L


AB CHALLENGE
​110 Crunches
44 Leg Lifts
1min 45 sec Plank
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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH: Press (H)
10 min Form a circle. Moving clock wise around the circle. One person goes at a time.  
Each person does 10 pushups and holds plank till it is their turn again.
If one person falls from plank everyone does 5 inch worms. Then resume.


WOD: for your best time!
3 rounds
10 single leg deadlift R
10 KB Chest press
10 single leg deadlift L
10 KB Chest press
10  snatches R
10 KB Chest press
10 snatches L
10 KB Chest press
AB CHALLENGE
115 Crunches
46 Leg Lifts
1min 50 sec Plank
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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH Core
TABATA 8 rounds 20 on 10 sec plank of
-Side plank hiplifts
&
8 rounds
20 on 10 sec hollow body hold
-Side V-up: http://youtu.be/gxBOxA2OMgU


WOD:
5 rounds 20 min cutoff
10 WALL BALL SITUP
30 MTN CLIMBER ON MED BALL
15 MED BALL V-UP
30 LATERAL HOPS OVER MAT (R+L=1)


AB CHALLENGE
120 Crunches
48 Leg Lifts
1min 55 sec Plank
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH 10 min KB DEADLIFT & HEAVY SWING
R.T.R (run the rack)
5 reps KB DEADLIFT
after each deadlift stay on the same designated heavy weight KB and swing 10 reps.  
Then move up to next kb. When you get to heaviest go back to the beginning and R.T.R again.


WOD:
15 min AMRAP
30 sec single leg wallsit r
30 sec single leg wallsit L
10 ab mat Situps
10 WALL BALL
20 bicycles
10 TRX REAR foot elevated split squat R


10 TRX Rear Foot Elevated Split  Squat L : http://youtu.be/YItAiT6e6BA


AB CHALLENGE
125 Crunches
50 Leg Lifts
2min Plank
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH Pull (V) 10 min


PARTNER PULLUPS!


CHOOSE to add reps or add weight


Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps.


(PARTNER PRACTICES HANDSTAND WHILE WAITING)


Before wod complete 10 Burpee pullups and one run.


WOD:
10 Rounds
3 HAND STAND PUSHUP OR PIKE PUSHUP or Seated Dumbell strict press
5 Pullup
1 lap bear crawl


AB CHALLENGE
130 Crunches
52 Leg Lifts
2min 05sec Plank
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SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Strength:Front Rack Reverse Lunges
5 sets of 5R/5L Front Rack Reverse lunges. Have members try to increase weight every round. THIS WILL GET THEM SORE!

WOD:
4 Rounds of
50m Farmer's Walk
20 Swings (Squats if client did Friday's workout)
250m Run

AB CHALLENGE
135 Crunches
54 Leg Lifts
2min 10sec Plank