TX​T PROGRAMMING 2/12/18-2/17/18 STRENGTH WEEK: #5

MONDAY
BASIC Isolated / Compound Joint MOBILITY (5 MIN) \
DOWELS STRETCH (5 MIN)

Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:  HORIZONTAL PULL [10 MIN]
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives
B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall]



WOD: 7 Rounds OF
30 sec on/ 10 sec rest

KB RACK CARRY

Hold 2 heavy KB on rack position and walk.


FOR BEST TIME: REPS 15/10/5 [10 MIN]
HANDSTANDPUSHUP OR PIKE PUSHUP
T2B
BOX JUMPS

DAY 12
BURPEE CHALLENGE EXTRA CREDIT:
COMPLETE REPS 1. 2,1. 3,2,1. 4,3,2,1. 5,4,3,2,1. DONE
1 BURPEE
2 BURPEE BOX JUMP
3 OVER BOX BURPEE
4 BURPEE KETTLEBELL SWING
5 BURPEE PULLUP




TUESDAY
GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACH OTHER  DURING BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10 MIN) 

STRENGTH: 3 SETS 15 REPS
BULGARIAN SPLIT SQUAT SUPERSET WITH SINGLE LEG DEADLIFT




WOD:
THE CHAIN OF PAIN!! [15 min] Ascending AMRAP 1,2,3,4,5........SO ON
START WITH 1 REP (THEN 2 SWING, 2 SNATCH, 2 SWING, 2 CLEAN, 2 PRESS AND SWITCH ARMS. ADD ONE MORE REP EACH ROUND.)
OA Swing LEFT
KB Snatch LEFT
OA Swing LEFT
KB Clean LEFT
OA Press Left
10 GOBLET SQUAT (REPS NEVER CHANGE FOR GOBLET SQUAT)
THEN DO ON RIGHT SIDE.

Day 13
BURPEE CHALLENGE EXTRA CREDIT:
2 ROUNDS FOR TIME
20 BROAD JUMP BURPEE
15 BURPEE BALL SLAM
10 SHUTTLE RUN BURPEE

WEDNESDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
dynamic stretch & WARM UP

STRENGTH: HORIZONTAL PRESS [10MIN]
RTR (run the rack)DBL KB CHEST PRESS working up to a 5 rep max. Once at top weight repeat 5 sets of 5 reps.


WOD: 5 ROUNDS [15 MIN]


5 RENEGADE ROW
5 KB PUSHUP (like a diamond pushup on the KB)
5R/5L OA FRONT RACK SQUAT
5R/5L CLEAN AND PRESS
1R/1L TURKISH GETUP* from the TOP DOWN
*After the last clean and press, from the lockout do the down phase of the getup
until you are laying down and then get back up.



Day 14 WEDNESDAY
REST or 5 min of Burpee. Count your total burpees.



THURSDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH:
CORE [10 MIN]
REP: 30/20/10
-VUPs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp


WOD: [15 MIN]
15 MIN EMOM (FINISH THE 3 EXERCISES BEFORE THE MIN IS OVER)
1 Clean, Squat, Press L
1 Clean, Squat, Press R
3 Pull over to KB SIT-UP

Day 15
BURPEE CHALLENGE EXTRA CREDIT:
10 MIN AMRAP
5 KB SING
5 GOBLET SQUAT
1 PUSHUP



FRIDAY

MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 

STRENGTH:
POWER LIFT [10 MIN]
For 10 minutes RTR (run the rack) to find a 5 REP MAX DBL KB SNATCH (Its OK if they are only comfortable with a OA KB Snatch.)
Run the rack 3x. Each time working up to your top weight.


5. WOD: 1R.1L ON ALL EXERCISES. 2R.2L. 3R.3L.4R.4L.5R.5L DONE
1. snatch
2. windmill
3. single-arm front squat
4. single-arm shoulder press

DAY 16
BURPEE CHALLENGE EXTRA CREDIT
25 BURPEES FOR TIME



SATURDAY

MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
WARMUP:

STRENGTH 10 MIN AMRAP
PARRTNER PULLUP
A: 5 PULLUPS
B: partner plank OR OVERHEAD DBL KB HOLD


WOD: 15 MIN AMRAP
7R/7L REV. GOBLET LUNGE
4 T2B
14 GOBLET SQUAT
4 T2B
14 KB PUSHUP
4 T2B
7R/7L TURKISH SITUP
4 T2B
*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL



Saturday DAY 17
REST or 5 min of Burpee.