TXT PROGRAMMING 2/11/19-2/16/19STRENGTH 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:
20-30 min: LUNGE AND ALTERNATING STRICT PRESS (start standing then lunge to kneeling position and press right and left(1 rep,) then reverse lunge back to standing. Then lunge on other leg and press right and left (2 rep.) Always do presses in kneeling position of lunge.
RTR on LUNGE and alternating kb strict press for 6 reps, 
repeat top set 3 times, if time start over RTR bottoms up style
WOD: 30-45 min: 
3 rounds 10/10 snatch right and left, (kx 35w/53m)
20 over head kB swings, (kx35w/53m)
10/10 alt one arm push up, (hand on kB then change to other hand)
10 burpee wall ball



BOOTY CHALLENGE FEB 3 rounds
10 x walk
10 traveling lunge holding 1 kB on right
10 traveling lunge holding 1 kB on left





TUESDAY:
           0-15 min: Isolated / Compound Joint Mobility. 
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 
STRENGTH:
20-29 min: CORE: - 30 sec of each exercise for 3 rounds, no rest:
 chinees, 
Russian twist, 
flutter kick, plank, 
side plank hip up (r), 
side plank hip up (l)
 ** 1 minute Superman plank hold
WOD:
30-45 min: 15 min AMRAP every 3 min reverse plank hold.
5 BURPEES 
10 GOBLET SQUAT  (kx 35w/53m) 
5 BURPEES 
10 V UPS 
5 BURPEES 
10 BALL SLAM (kx 15w/25m)

BOOTY CHALLENGE FEB
8 rounds 20/10 sec squat pulse
Squat to lunge squat to lunge continuously alternating between the two


WEDNESDAY:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 
STRENGTH:
20-30 min: RTR 3reps R & L side lunge with snatch.
Start in Side lunge right stance and with the left arm snatch as you step feet together 3 reps. Then start in side lunge stance on left and with right arm snatch as you step feet together 3 reps. Then move up to next weight. 
(SEPARATE MOVEMENTS IF YOU ARE NOT COMFORTABLE TEACHING IT. Do 3 kB side lunge the 3 snatch.)



WOD:
30-45 min: 
21-15-9 reps of 
DBL KB THRUSTER, (kx 35w/53m)
50m one arm farmer carry R (kx 40w/80m)
50m one arm farmer carry L , 
one arm swings R (kx 35w/53m)
One arm swings L 


BOOTY CHALLENGE FEB
One time through
30 frog hops
30 squat jacks staying in squat
30 goblet reverse lunge r
30 goblet reverse lunge L



THURSDAY:
           0-15 min: Isolated / Compound Joint Mobility. 
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 
STRENGTH:
20-30 min: RTR with 10 rep DBL KB Bent over row superset with 15rep banded tricep pulldown 
When you reach your top weight for dbl kB bent over row do 3 total sets with banded tricep pulldown. 
WOD:
30-45 min: PARTNER EMOM:
CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. 


 Circuit through EMOMS 4x so it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) 
EMOM 1:
20 T2B
20 Over head KB SWING (kx 35w/53m) 
EMOM 2:
20 cal row
20 H.R. Pushups 
EMOM 3:
100m dbl kB waiter carry (kx 25w/40m) 
20 TRX ELBOWS WIDE ROW


BOOTY CHALLENGE FEB
5 rounds
10 single leg hip bridge L
10 single leg hip bridge R
20 hip bridge with kB on pelvis


FRIDAY:
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)


STRENGTH:  
20-30 min: 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. 
WOD: 30-45 min: 
5 rounds: 
10 pullups, 
15 pushups, 
20 situps, 
30 goblet squats (kx 35w/53m)

BOOTY CHALLENGE FEB
5 min amrap
10/10 goblet box step up keeping one foot on the box
10/10clams



SATURDAY:
0-15 min:      Isolated / Compound Joint Mobility.


        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:
         20-30 min: RTR on the 5reps KB chest press superset with 10 rep push-up. repeat your top set 4 times. 
WOD:
30-45 min: 
3 rounds: 
5/5 Turkish getups, (kx 35w/53m)
10 sumo deadlift high pull, (kx 53w/80m)
10 jump squat
1 lap farmer carry (kx dbl 40w/80m)


BOOTY CHALLENGE FEB
8 rounds 20/10 alternate sides every round
Side plank leg lift r
Side plank leg lift L

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