TXT PROGRAMMING 9/10/18-9/15/18 STRENGTH WEEK: #5

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


STRENGTH: LAWNMOWER ROW
Optional Challenge: Instead of resting your forearm on your leg, try extending your supporting arm horizontally outward as you do your row. Keep a tight core and solid split stance.
Run the rack with sets of five rows  until you reach your top weight. Perform 5X5R/5L at top weight.
WOD:
**MAX EFFORT!!! SPRINT**
**FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH**


3 ROUNDS:
SHORT SPRINT
15 ABMAT BUTTERFLY SIT-UPS
12 BURPEES


REST 1 MINUTE


3 ROUNDS:
50 DOUBLE UNDERS (OR 150 SINGLES)
15 DIPS
12 TRX JUMP SQUATS




CHIN OVER BAR HOLD CHALLENGE 


4 rounds 15 on 15 off



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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: SINGLE LEG SQUAT 10 MIN EMOM Finish reps before the min is over a rest til next min starts.
5R/5L SINGLE LEG SQUAT WITH TRX, CHAIR OR NO ASSISTANCE.
WOD:
30/20/10
-WALL BALL
-BOX JUMP
-KB HIGHPULL
-BALL SLAM
CHIN OVER BAR HOLD CHALLENGE 




4 rounds 15 on 15 off
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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: DBL KB CHEST PRESS [10MIN]
RTR (run the rack)DBL KB CHEST PRESS working up to a 5 rep max. Once at top weight repeat 5 sets of 5 reps.


WOD: 5 ROUNDS [15 MIN]


5/5 Alt. KB PUSHUP
5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0
5R/5L KB CLEAN AND PRESS
1R/1L TURKISH GETUP* from the TOP DOWN
*After the last clean and press, from the lockout do the down phase of the getup
until you are laying down and then get back up.


CHIN OVER BAR HOLD CHALLENGE 


5 rounds 15 on 15 off
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: CORE [10 MIN]
REP: 30/20/10
-VUPs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp


WOD: [15 MIN]
8 ROUNDS 20SEC ON //10SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas.
The Exercises:
1. HANGING L-SIT
2. REVERSE PLANK
3. Pull over to KB SIT-UP


CHIN OVER BAR HOLD CHALLENGE 


5 rounds 15 on 15 off
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: KB SNATCH [10 MIN]
For 10 minutes RTR (run the rack) to find a 3 REP MAX KB SNATCH
Run the rack 3x. Each time working up to your top weight.


WOD: Build up to 5 reps on Right Then Build up to 5 reps on Left. [20 MIN]
Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on up to 5 reps.
1. Kettlebell single-arm snatch
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm bottoms up press
5. 100 jump rope (reps stay the same.)




CHIN OVER BAR HOLD CHALLENGE 


6 rounds 15 on 15 off
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SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: PULLUP [10 MIN]
3 ROUNDS
PARTNER UP!
A: 5 PULLUPS or Trx row
B: partner plank
WOD: 15 MIN AMRAP
7R/7L REV. GOBLET LUNGE
4 T2B
14 GOBLET SQUAT
4 T2B
14 KB PUSHUP
4 T2B
7R/7L TURKISH SITUP
4 T2B
*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL.




CHIN OVER BAR HOLD CHALLENGE 


6 rounds 15 on 15 off