TX​T PROGRAMMING 5/07/18-5/12/18 STRENGTH WEEK: #7

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 on alternating kb strict press for 5 REPs
repeat top set 3 times, if time start over RTR bottoms up style.
WOD:
3 rounds
10 snatch right and left,
20 KB swings,
20 plank wall touches,
10 burpee wall ball


RUN/ROW CHALLENGE
3 ROUNDS
3 SUICIDES
250M RUN OR ROW

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:  
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 burpee burnout (pushup is optional)


WOD: 15 min AMRAP
5/5 TURKISH SITUP
10 GOBLET SQUAT
5/5 TURKISH SITUP
10 V UPS OR T2B
5/5 TURKISH SITUP
10 ROTATIONAL BALL SLAM (5R/5L)


RUN/ROW CHALLENGE
3 ROUNDS
PARTNER SPRINTS RUN OR ROW
 

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:  
RTR on the single leg deadlift with 6 reps –
repeat top set 3 times with a set of 10 heavy KB swings in between

WOD 21-15-9 reps of
DBL KB THRUSTER
DIAGONAL TOE TOUCH
ONE ARM KB SWING
1 LAP HANDSTAND WALK OR WALKING KICK UPS (FEEL FREE TO MODIFY OR REMOVE FOR YOUR CLASS.)


RUN/ROW CHALLENGE
(YOU WILL NEED A LONG STRETCH OF ROAD IF YOUR RUNNING. IF YOUR ROWING TRYING TO GET AS MANY METERS AS POSSIBLE.)
5 ROUNDS

SPRINT FOR 10 SEC
RECOVER (JOG OR WALK BACK TO START) FOR 35 SEC

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


WOD: 10 min EMOM:
8 jump lunges,
8 hollow body rock,
8 wall balls


Finish with 5 min of PLANK any one who breaks plank has to do 5 BURPEES


RUN/ROW CHALLENGE
PARTNER DRAG!!
3 ROUNDS EACH
30 SEC PARTNER A TRYS TO SPRINT WHILE PARTNER B HOLDS THEM BACK WITH A RESISTANCE BAND AROUND THEIR WAIST.
10 SEC TO SWITCH

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:
TGU/ Lunge/ Run

15 minute
1 TGU left
-at top of TGU, clients will do 1 lap of walking lunges with the bell in the rack position.  When they return to their mat, they will "get down".
250m Run
Repeat on right side
250m Run


WORKOUT:  One Time Through FAST must finish top to bottom no breaking up reps


30 Burpees
30 OA High Pull (R)  
30 OA High Pull (L)  
30 Weighted Jump Lunges
300 Rope Skips -OR- 100 Double Unders



RUN/ROW CHALLENGE
3 ROUNDS
PARTNER A ROW 150M
PARTNER B HOLLOW BODY HOLD
PARTNER C HIGH KNEE RUN IN PLACE (IF THERE IS NO PARTNER C, A&B DO HIGH KNEES FOR THE TIME IT TOOK THEM TO ROW.)

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: RTR on the KB chest press, repeat your top set 4 times.
WOD: 3 rounds:
5/5 turkish getups,
10 sumo deadlift high pull,
10 pushup,
10 Box over (step up, jump on and over, jump over, crawl just get to the other side.)
1 lap farmer carry


RUN/ROW CHALLENGE
2 ROUNDS
10 SIDE STEP OVERS R (CREATE SMALL HURDLES)
10 SIDE STEP OVERS L
250M RUN



SUNDAY RUN/ROW CHALLENGE





rest or find out your mile run or row time (write it down so you can compare times later.)
​