TXT PROGRAMMING CHRISTA WEEK 1/2/2017-1/7/2017 STRENGTH WEEK 7

MONDAY
WARMUP: Isolated / Compound Joint Mobility.Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH: 10 MIN Alternating KB strict press for 5 reps, repeat top weight 3 times. If time start over RTR bottoms up style.
WOD: 3 rounds (15 MIN)
10 BOTTOMS UP PRESS right and left, 
20 BURPEE WALL BALL 
30 BOX JUMPS 
40 CEILING STOMPS
 
Tuesday:
WARMUP: Isolated / Compound Joint Mobility. Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH: CORE:  - 30 sec of each exercise for 3 rounds, no rest: 

• chinees 
• Russian twist with med ball
• flutter kick 
• plank 
• side plank hip up (r) 
• side plank hip up (l)

** 1 minute TRX PIKE burnout (pushup is optional)
WOD: 15 min AMRAP
50 DBL UNDER OR 100 JUMP ROPE
10 GOBLET SQUAT
50 DBL UNDER OR 100 JUMP ROPE
10 V UPS
50 DBL UNDER OR 100 JUMP ROPE
10 GOBLET LUNGES
 
Wednesday:
WARMUP:Isolated / Compound Joint Mobility.15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:  RTR on the single leg deadlift with 6 reps – repeat top set 3 times with a set of 10 heavy swings in between
WOD: 21-15-9 reps
DBL KB Thruster 
Diagonal toe touch 
One arm swings R
One arm swings L
TRX Hamstring curl
 
 
Thursday:
WARMUP: Isolated / Compound Joint Mobility. Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH: RTR on the split row 5 reps x 5 sets at the top
WOD: 10 min EMOM:
4 jump lunges 
8 hollow body rock
8 dips
Finish with 8 rounds: 
20 on/10 off  
of holding chin over bar
 
Friday:
WARMUP: Isolated / Compound Joint Mobility.Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH: Pistol 5R/5L (trx assisted, bench assisted, partner assist or no assistance)  have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes.
WOD: 4 rounds  
10 pullups 
10 pushups
10 situps 
10 side lunge right
10 side lunge left
​
Saturday:
WARMUP: Isolated / Compound Joint Mobility.Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:  RTR KB chest press 5R/5L, SUPERSET With 3 inchworms repeat your top weight 4 times.
WOD:  3 rounds:  
3R/3L turkish getups 
10 sumo deadlift high pull 
10 pushup 
5 Wall walk 
1 lap farmer carry