TX​T PROGRAMMING 5/28/18-6/2/18 STRENGTH WEEK: #10

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MONDAY HAPPY MEMORIAL DAY!!!!
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)

ALL VERSIONS OF THE MURPH ARE FOR BEST TIME 

THE MURPH!!!!
1 mile Run (row 1609m)
100 Pullups
200 Pushups
300 Squats
1 mile Run (row 1609m)


MODIFIED VERSIONS
(half Murph) one time through
1/2 mile run (row 804m)
50 pullups
100 pushups
150 squats
1/2 mile run
 
OR


10 rounds
300m run or row
10 pullups
20 pushups
30 squats




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)

15 min 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


WOD:  One Time Through FAST

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


RUN/ROW CHALLENGE
500 m RUN or ROW for TIME



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: 1 STRICT PRESS + 2 PUSH PRESS

-Perform 1 strict shoulder press and then 2 push press directly after. This is one round.

Run the rack using this press sequence till you find your top weight.

Do 3 sets at your top weight. (The strict press will be the limiting factor)


WOD:

15 Minute ASCENDING AMRAP:

1,2,3... R/L TRX Power Pull

1,2,3...Knees to Elbows

1,2,3... Wall Balls

10,20,30 KB SWING

RUN/ROW CHALLENGE
750m RUN or ROW for Time

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: Core
**Perform each exercise for 3 rounds - 30 seconds exercise, 15 seconds of rest. Complete ALL 3 rounds of 1 exercise before moving onto the next one (not as a circuit). Split up group as needs if TRX's are limited. Give as much transition time in between exercise as needed for set-up. 
1. TRX Pikes (mod: TRX Knee tucks)
2. TRX Hamstring Curls
3. Chinees
4. Supermen
WOD:
21-18-15-12-9-6-3
-Double Unders (5X jump ropes)
- BALL SLAM
-PULL UP
-Sit-ups

RUN/ROW CHALLENGE
1 mile RUN or ROW for time.

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: 4R/4L reps DBL or Single KB SNATCH
**Run the rack with SNATCH. Complete 4 rounds of 8 (4R/4L) reps at top weight.**

WOD:

3 Rounds:
10 H.R. Push-ups
10 Sit-ups
10 Alt. One arm Swings

2 Rounds:
15 Goblet Squats
15 TRX rows
15 Goblet Push Press
50 Jump Ropes or 10 DBL Unders


1 Round:
20 Burpees (no push-ups)
20 Coffin Situps with KB
20R/20L. High Knees
500m run





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: PARNTER Ladder TRX Row & Split Row - Have everyone partner up for the ladder TRX row & SPLIT row. Partner A does 1 TRX row then Partner B does 1 SPLIT ROW Then SWITCH.

Partner A does 2 and B does 2. Move up in reps each set by 1 until you can’t complete the set. Then restart back at the beginning.WOD: 
16 minute E.M.O.M.

Minute 1,5,9,13: 50m SPRINT (RUN OR ROW)

Minute 2,6,10,14: 10 Thrusters + 10 KB Russian Twist

Minute 3,7,11,15: 1 rep SWING,HIGH PULL, SNATCH R.  1 rep SWING,HIGH PULL, SNATCH L.

Minute 4,8,12,16: 10 Dips + 10 superwomen