TX​T PROGRAMMING 2/25/18-3/3/18 STRENGTH WEEK: #7

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
STRENGTH: Bottoms Up Press

• Have clients RTR on the OA Bottoms Up Press.  Once they reach their 5 rep max, have them repeat top weight 4x

WOD:
5 Rounds of
15 OA Swings L
15 OA Swings R
10 OA Thrusters L
10 OA Thrusters R


MONDAY DAY 26
BURPEE CHALLENGE EXTRA CREDIT:
10 MIN EMOM
ROW 10 CAL
5 OVER ROWER BURPEE



TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)WARMUP OPTION
STRENGTH: TURKISH GET UP WARMING UP THE TGU
Have clients work up to a safe max in the Turkish Get Up by doing only one rep on each side, then going up in weight.  Once they reach their ORM, have them repeat 3x.  Make sure they start on their non-dominant side.

WOD:  

5 Min AMRAP (AS FAST AS YOU CAN)
5 Burpee Pullup
10 Side V Up (ea side)
15 Dbl Under (OR 30 SINGLES)

AFTER ONE 250M Run

5 Min AMRAP (AS FAST AS YOU CAN)
10 KB Highpull
10 TRX Row
10 TRX Jump Squat

FINISH WITH ONE 250M Run




TUESDAY DAY 27
BURPEE CHALLENGE EXTRA CREDIT:
3 MIN AMRAP
3 BURPEES
3 AIR SQUATS



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


10 min double under skill practice OR JUMP ROPE BACKWARDS
https://youtu.be/iZamtJlKKt4


STRENGTH: RTR Run The Rack For 10 Minutes Perform 10 Reps Each
Single Kettlebell Sumo Deadlift
WOD: 15 Minute Ascending AMRAP Of:
(Perform 3 rep on the first round, 4 on the second and keep increasing each round by 1 rep until time is up. The symbol 10X indicates you multiply the reps by 10 etc. for any other number)
    -MANMAKERS
    -KB Windmill R ( https://youtu.be/6651sjanpxI )
    -KB Windmill L
    -Rope Skips (+10X each round)or D.U. (+5X each round)
WEDNESDAY LAST DAY 28
BURPEE CHALLENGE EXTRA CREDIT:
100 BURPEES FOR TIME!!

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


STRENGTH: ONE ARM SPLIT ROW
 RTR on the split row 5 reps x 5 sets at the top


WOD:         
10 min EMOM:
8 Jump Lunges
8 Hollow body rock
8 Wall balls


AFTER:
Finish with 5 min of partner sprints


THURSDAY DAY 1
PULLUP CHALLENGE EXTRA CREDIT:

• 10 PULLUPS

FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)WARM UP OPTION
STRENGTH:4 BEGINNER PROGRESSIONS
Pistol 3 REPS R/L(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:   
4 rounds of:
5R/5L one leg shin tap right and left
10 Thrusters (single bell)


Then:
30 VUPS


Then:
4 rounds of:
5R/5L Snatch right and left
5R/5L REVERSE LUNGE


Then:
20 VUPS


FRIDAY DAY 2
PULLUP CHALLENGE EXTRA CREDIT:
3 ROUNDS
5 BURPEE PULLUP
5 CHINUP




SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: DBL KB CHEST PRESS
10 MIN EMOM
EVEN MIN: 10 DBL KB CHEST PRESS
ODD MIN: ALTERNATE BETWEEN, PARTNER FAST BURPEE BALL PASS OR SITUP BALL PASS


WOD: 2 rounds FAST for time
10 v ups
10 trx row
15 Ball slam
15 trx jump squat
20 wall balls
20 pull-ups
25 swings
25 situps​

SATURDAY DAY 3
PULLUP CHALLENGE EXTRA CREDIT:
15  PULLUP

SUNDAY DAY 4
REST or 5 min of PULLUPS. Count how many you can get