TX​T PROGRAMMING 4/30/18-5/5/18 STRENGTH WEEK: #6

MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)


STRENGTH: Take time to describe exercise RTR Squat
Have clients Run the Rack on the KB front squat.  Once they reach their 8 rep max, have them repeat 4x.  Have them superset with 10 Max Effort TRX Jump Squats if they're feeling ambitious.

WOD:
15 minute AMRAP
3 pullup
6 pushup
12 squat
15 swing
250m run

SQUAT CHALLENGE OVER

TUESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

10 min STRENGTH:  
Partner Pushup ladder.  REPS: 2-4-6-8-10-8-6-4-2 When they are not doing pushups they will hold a plank.
Partner A PUSHUP
Partner B Hold Plank

WOD:  3 Rounds
1 min at each station.  No rest between stations. They should work so hard at each station that they NEED that 1 min rest.

Wall Ball
Sumo Deadlift Highpull
Toes to Bar or V-Up
Dbl KB Push Press
Rower
1 Min Rest


RUN/ROW CHALLENGE DAY 1
250 m run or row time (write it down so you can compare times later.)
 

WEDNESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

STRENGTH:  TGU 1 rep max
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:

6 Min AMRAP
5 Burpee Pullup
10 Side V Up (ea side)
15 Dbl Under or 75 jump rope

250M Run or row

6 Min AMRAP
10 KB Strict Highpull
10 TRX Row or pullup
10 TRX Jump Squat

250M Run or row


RUN/ROW CHALLENGE DAY 2

500 m run or row time (write it down so you can compare times later.) *2 250m laps

THURSDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

STRENGTH:  10 Min (Descending Rest) Swing Workout

Have clients preform Swings at these intervals.  Make sure they put their bell down if they start losing form or feel low backs.  Should take about ten minutes.

-First 5 rounds-
30 on/ 30 off
-Then-
30/25
30/20
30/15
30/10
30/5
30

WOD:  
3 rounds for time
33 Burpees
33 Wall balls
33 Jumping Jacks


RUN/ROW CHALLENGE DAY 3

750 m run or row time (write it down so you can compare times later.) *three 250m laps

FRIDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

STRENGTH:  Pullup 1 REP MAX
Have clients work up to a ORM on the pullup.  Scale accordingly. Repeat top set 4x
Have clients do weighted pullups if body weight it to easy.

WOD:  Mini AMRAPS

4 Min AMRAPS
10 DBL KB CLEAN AND PRESS
10 dbl unders or 50 Jump rope


4 min AMRAP
20 DBL KB THRUSTERS (make it easier by only using one Kettlebell)
10 SUPER MAN


4min AMRAP
10/10 Jump Lunges (scale up by adding a kettlebell)
20/20 Bicycles


RUN/ROW CHALLENGE DAY 4

1000 m run or row time (write it down so you can compare times later.) *four 250m laps

SATURDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

STRENGTH:  Walking Lunge / Box Jump

• Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps. 
• While Partner A is Lunging, have Partner B perform 5 Box Jumps. Switch!
• Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats.)

WOD:  (please scale according to class skill.)

One time FAST!
25 DBL Unders or 100 Jump Rope
20 Touch Jumps
20 Pull-ups
10/10 Snatches


50 Dbl Unders or 250 Jump rope
20 Burpees (no p.u.)
25 Pull-ups
10/10 Snatches


75 Dbl Unders or 375 jump rope
20 Full Burpees
30 Pull-ups
10/10 Snatches


RUN/ROW CHALLENGE DAY 4




1000 m run or row time (write it down so you can compare times later.) *five 250m laps