3/13/2017 1 Comment TXT Strength Week #7 by carissamonday0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) WORKOUT: 20-45 min: Get as far as you can in 25 min: Run the rack on the alternating kb press for 5 reps one time through 40 pullups/80 jumping pull-ups 80 double unders/200 rope skips RTR on KB front squat for 5 reps one time through 2 laps walk lunge 20 burpees 40 wall balls RTR on the bent over row – 5 reps one time through 20 trx jump squats 40 sit ups 60 swings Run or 250 meter row (if you gots them rowers) tuesday0-15 min: Isolated / Compound Joint Mobility 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: CORE: THREE - 3 min partner AMRAPS* high fives in between each “switch” is always a good idea : ) 1. Partner A does 15 v ups while Partner B holds a plank 2. Partner A does 15 ball slams while partner B holds a side plank (alt sides each turn) 3. Partner leg toss – 20 reps switch (partner a lays on back, partner b stands by their head and they toss their leg down… A good idea with this one is to put something under where their feet would land – foam roller, yoga block or whatever – to make sure their legs and feet don’t go too low) WOD: 30-45 min: 4 rounds for time 8 TRX power pulls right and left 16 hands on kettlebell mountain climbers 24 situps 32 one arm swings (16 right and 16 left) wednesday0-15 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 single leg deadlift with 6 reps – repeat top set 3 times with a set of 5 dead swings in between 30-45 min: 15 min AMRAP: 5 burpees 10 Goblet squat 5 burpees 10 high pulls 5 burpees 10 walking lunge thursday0-15 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 8 reps x 3 sets at the top 30-45 min: 15 min AMRAP 5 one arm high pull right/ left 5 skaters right/left = 1 5 one arm push press right/left 250 meter run *every round add 5 reps. If they start to lose form, keep them at a lower rep. friday0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: Pistol (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 40 double unders Then: 4 rounds of: 10 one leg shin tap right and left (think single leg deadlift form) 10 Thrusters (single bell) Then: 30 double unders Then: 4 rounds of: 10 snatch right and left 10 v ups Then: 20 double unders saturday0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 20-30 min: (with a partner) for 4 minutes, at the top of the minute do as many reps of a pushup (even minutes), and partner squat/ball toss on odd minutes *RUN 250m break! Then repeat the 4 minutes again. 30-45 min: 2 rounds for time 10 v ups 10 trx row 15 burpees 15 trx jump squat 20 wall balls 20 jumping pull-ups 25 swings 25 situps sundayRest-ore, re-set with TXT Yoga with Thaisa at Live Oak.
1 Comment
Angelica Sierra
3/13/2017 04:46:29 pm
Monday's WOD was a killer, loved it!
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