TX​T PROGRAMMING12/11/17-12/16/17STRENGTH WEEK: #6

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: TURKISH GET UP
Have clients work up to a safe max in the Turkish Get Up by doing only one rep on each side, then going up in weight.  Once they reach their ORM, have them repeat 3x.  Make sure they start on their non-dominant side.

WOD:
10 MINUTE E.M.O.M. - 7 Hanging Leg raises or V-ups SEMI SLOW
-Every minute on the minute, perform 7 hanging leg raises. Then russian twist with med ball til next minute starts.
Modifications:
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually tough knees to elbows (for real)


Advanced: Touch toes to bar


5 MIN AMRAP
5/5 V-SIT HOLD WITH HALO AROUND HEAD
10 SUPER MAN
10 DIVER SITUP
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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH: Press (H)
3 rounds
1 MIN WALL WALK
30 sec pushup

10 min Form a circle. Moving clock wise around the circle. One person goes at a time.  Each person does 10 pushups and holds plank till it is their turn again. If one person falls from plank everyone does 10 inch worms. Then resume.

WOD: for your best time! (15 min cut off)

3 rounds

20 single leg deadlift R
10 pushups one hand on kb R
20 single leg deadlift L
10 pushups one hand on kb L
15  snatches R
10 KB CHEST PRESS R
15 snatches L
10 KB CHEST PRESS L
1 sprint (add a sprint each round)

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

STRENGTH Core

TABATA 8 rounds 20 on 10 sec plank of
-Side plank hiplifts

&

8 rounds
20 on 10 sec hollow body hold
-Side V-up: http://youtu.be/gxBOxA2OMgU

WOD:
5 rounds 20 min cutoff

10 WALL BALL SITUP
30 MTN CLIMBER ON MED BALL
15 MED BALL V-UP
30 LATERAL HOPS OVER MAT (R+L=1)

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

STRENGTH 10 min KB DEADLIFT & HEAVY SWING
R.T.R (run the rack)
5 reps KB DEADLIFT
after each deadlift stay on the same designated heavy weight KB and swing 10 reps.  
Then move up to next kb. When you get to heaviest go back to the beginning and R.T.R again.

WOD: PARTNER UP! (20 min)

SET UP A SMALL RACK OF LIGHT MED AND HEAVY WEIGHT.

Partner A starts FIRST EXERCISE THEN  Partner B does first exercise. Once completing all exercises on light weight partners move to the med weight and then heavy weight.

5 KB DEADLIFTS

5 KB SWING CLEANS R&L

5 KB STRICT PRESS R&L

10 KB DEADLIFTS

10 KB SWING CLEANS R&L

10 KB STRICT PRESS R&L

15 KB DEADLIFTS

15 KB SWING CLEANS R&L

15 KB STRICT PRESS R&L

(Switch partners when switching arms)

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

STRENGTH Pull (V) 10 min

PARTNER PULLUPS!

CHOOSE to add reps or add weight

Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps.

(PARTNER PRACTICES HANDSTAND WHILE WAITING)

Before wod complete 10 Burpee pullups and one run.

WOD:

10 Rounds 45 sec on 15 sec off

-HAND STAND PUSHUP OR PIKE PUSHUP
-STRICT PULLUP

5 Min
15 TRX ROW
1 lap bear crawl (add a lap each round)

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SATURDAY: BENCH MARK!
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH R.T.R DBL KB LUNGE
LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up.

WOD: 20 min AMRAP
Add 5 reps reach round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 ab mat Situps
10 WALL BALL
20 bicycles
10 TRX REAR foot elevated split squat R
10 TRX Rear Foot Elevated Split  Squat L : http://youtu.be/YItAiT6e6BA