TXT PROGRAMMING rick WEEK #4

​MONDAY
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH:  RTR Dbl Swing, Clean, Squat, Press


Have clients do 3 reps of the Dbl Kettlebell Swing, Clean, Squat, Press.  
To be preformed as a complex.  Once a safe 3 rep max is reached, have them repeat 3-5 times.  
WORKOUT:  

3 Rounds of
250m Run
9 Toes to Bar
15 Wall Balls
21 Dbl Unders

  -THEN-

2 Mins of Partner Sprints


TUESDAY
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH:   Pullups  (Work on scapular retraction.  Shoulder blades in back pockets)

Have clients partner up and work up to their 1 rep max.  Use TRX's, bands, or add weight for advanced clients.  Repeat top set 3X
WORKOUT: One time through FAST!!400M Run
6 Spinal Rocks with a jump

250M Run
12 Spinal Rocks
100M Run
18 Spinal Rocks
100 Rope Skips
36 Sit-ups
250 Rope Skips
24 Sit-ups
400 Rope Skips 
12 Sit-ups 


WEDNESDAY
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH:  RTR on OA Swing/ OA Rack Walking Lunge
Have clients perform 10 One Arm Swings then lunge across the floor with that same bell in the rack position.  Switch hands then OA Swing and OA Rack Lunge back to the starting point.

Repeat for Ten Minutes


WORKOUT:  Mini Cindy w/ Swing


15 Min AMRAP

5 pullups 

10 pushups
15 squats
20 swings



THURSDAY
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH:   RTR Half Kneeling Press

Have clients reach a 5 rep max on the Half Kneeling Press.  Position is basically the bottom of a lunge with one knee resting on the ground.  If left leg is in front, the bell should be in the left hand.  Have clients really weight their lead foot and tell them they should feel like they could stand up at any moment.  Repeat top set 3X
WORKOUT:  

6 Min AMRAP
5 Burpee Pullup
10 Side V Up (ea side)
15 Dbl Under

250M Run

6 Min AMRAP
10 Highpull
10 TRX Row
10 TRX Jump Squat

250M Run

FRIDAY
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH:  Partner Core Day

Set a timer for 45 seconds on/5 seconds off.  Have clients grab a Med Ball, partner up and preform these three exercises for 3 rounds.  
-Side by Side Russian Toss (L)
-Side by Side Russian Toss (R)
-Sit Up Med Ball Toss (facing each other)
-Ball Slams

WORKOUT:  Med Ball Flow
Hold onto a med ball the entire time while preforming-
3 Burpee/ Spinal Rocks
6 Wall Balls
12 Rotational Wall Balls 
24 Mtn Climbers (hands on balls;)


SATURDAY
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH:  RTR SLDL

Have clients reach a 3-5 rep max on the Single Leg Deadlift.  Repeat top set 3-5 times.  

WORKOUT:  Navy Seal Situps - We are giving them the NAVY SEAL standard situp test. Have every one partner up, one partner holds the other partners feet and does the counting, the other partner has their hands crossed in front of their chest with their hands touching their opposite shoulders. Rules are elbows to knees then back to shoulder blades touching the ground equals 1 rep. The test will go for 2 minutes as many reps as possible then have the partners switch.

-THEN-

Haul Ass Ricky Bobby

Take this one outside if you can.  Have clients place two kettlebells of equal weight on either end of a 50m length (or one on each end of a room...  whatever you have).  They'll start at one end and preform two swings, run to the other bell and do 4 swings.  Every length they run will increase their swing count by two.  Repeat for 10 mins.