TX​T PROGRAMMING 7/23/18-7/28/18 STRENGTH WEEK: #8

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
20-30 minSTRENGTH: CORE two EMOM’S try to pace and work through the whole minute
4 min EMOM:  even minute – diver sit ups, odd minute/ swings
4 min EMOM:  even minute – burpee, odd minute/ diagonal toe touch
Rest a minute
Then one minute of max sit ups                                                       
30-45 min:  WOD:
4 rounds:
20 goblet squats,
15 TRX rows,
10 v ups,
5 hanging knees to elbow,  
run







Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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



20-29 min: 
STRENGTH:  
DEAD SWING   8 reps, RTR for advanced clients don’t let them start with the 15lb’s..  When they hit their top weight have them repeat 6 more times with 5 jump squats in between sets

30-45 min: WOD7 min partner AMRAP:
Partner A does 15 TRX rows wile Partner B air squats
*Run together (preferably holding hands) between  AMRAPS ;)
7 min partner AMRAP
Partner A does 10 clean and push press, partner B holds a plank




Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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

STRENGTH :Partner chin up (palms facing your face)  Perform 5-10 sets of 5 chin ups. If too easy add  some weight. For beginners, pair them together and have hanging partner cross their ankles, while partner squats down and helps them up (ankles/feet push off of  partners hands..)
30-45 min:WOD: GABE BENCHMARK
 1/2 mile run
40 Burpees
30 Pullups
20 Box Jumps
10 Snatches
40 Burpees
10 Snatches
20 Box jumps
30 Pull Ups
40 Burpees
1/2 Mile Run


Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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

20-30 min: STRENGTH Partner walking lunges.  Partner A lunges, partner B planks.  Get creative with different planks each round

30-45 min: WOD:3 rounds for time:
10 snatch (each side)
20 swings
5 wall walks
20 wall balls






Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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

20-30 min:  STRENGTH
RTR on the One Arm Press/ 5 reps, repeat top set 3 times.  Then go back to lightest weight and work on the bottoms up press.



30-45 min:  WOD:Run, then:
50 reps of :  swings, sit ups, jump squats, burpees, wall balls  ( depending on your class and level – may be a chipper, trainer choice!)
Finish with a Run


Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)

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SATURDAY: BENCH MARK!
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

20-30 min: STRENGTH  5 Min Plank Test

• Have clients attempt a 5 min plank hold.  Those that can't - Have them rest a bit, then get back to it!  Those that can- Congratulations, you're a plank nerd.
  

WOD:

Alternating Side Plank to Pushup Tabata.  
http://www.youtube.com/watch?v=o2Qek4N2ea8  This woman's pret-ty classic!

-THEN-

5 Rounds
250m Run
20 Swings
15 TRX Jump Squats
10 Burpees
5 Pullups

Kettlebell swing CHALLENGE 


REST YOU MUST, IF STRONGER IS WHAT YOU HOPE TO BE.