TXT PROGRAMMING/Carissa Week strength week #3

Workouts:
 
Monday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min: Strength CORE :  4 rounds of 15 toes to bar, 15 hollow body rock, 15 superman
 
30-45 min:  For time with a 15 min cut off:
40,30,20,10 reps of:  Double unders,  diver sit – ups, swings
                  
 
Tuesday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min:  RTR on KB deadlift for 8 reps, once you hit your top set repeat 4 times with 5 dead swings in between sets
 
30-45:  15 min Amrap:
5 pullups
10 Trx assisted pistols each leg
15 grasshoppers
Run
                  
 
Wednesday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min:  RTR on the split row for 8 reps, repeat top set 4 times with 5 difficult TRX rows in between sets


30-45 min: 7 ROUNDS FOR TIME
7 v ups
7pullups
7 snatches right
7 snatches left     
7 Burpees  
 
Thursday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-35 min:  RTR on the kb squat for 5 reps, repeat your top set 4 times
 
35-45 min:           
Run
Then 5 min Emom of: 5 jump lunges, 5 hollow body rocks, 5 wall balls
Run
Then 5 min Emom of: 5 burpees, 5 spinal rocks                    
                                     
Friday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min:  RTR on the kb chest press reps of 8, repeat top set 3 times with 10 wall balls in between sets.
 
30-45 min:  for time:
 
50 double unders
Then 3 rounds of:
20 pushups
20 trx rows
40 situps
40 squats
 
After 3 rounds finish with 50 double unders
 
Saturday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min: Tabata of  one arm swings, switch arms each round 20 sec on/ 10 off
 
35-45 min:  15 min Amrap of:
10 TRX power pulls right and left
20 mountain climbers hands on kb or a ball
30 sit ups
40  swings