Bill strength Week 2 11/28-12/3

MONDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Double Chest Press + 10 HR push-ups
-Run the rack with 5 reps of double chest press. When you achieve your top weight, superset your chest press with 10 hand-release push-ups. Do 3-4 rounds of this superset at your top weight. Try to go directly from you chest press into your push-ups, and save the rest till after the superset. If you need to, create a time cap appropriate to the fitness level of your class.
5. WOD: 10-9-8-7-6-5-4-3-2-1
-Wall Balls
-TRX rows
-Kettle Bell Swings
-Sit-ups


TUESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest) 
1) Hanging Leg Raises
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L
5. WOD: 
3 Rounds. 1 minute per exercise. Perform as a circuit. 
-Jump Rope (good opportunity to practice DU)
-Sumo Deadlift High Pull
-Alternate 3R/3L Lawnmower Rows
-Ball Slams
-Rest​

WEDNESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Clean n' Press
(Beginner: single arm; Advanced: doubles)
-Run the rack with clean and press. Perform 5 sets of 3 reps at your top weight. Remember to brace your core before you even touch the kettle bells. 
5. WOD: 
15 Minute AMRAP:
5 Burpees (Increase height of jump. If you're sore from Monday, take out push-ups)
10 Deadlifts
15 V-ups 
20 Traveling lunges (Try to get back knee to touch the floor. No jump lunges). 
250m Run


THURSDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Chin-ups (palm face your face)
-Perform 8-10 sets of 3-5 chin-ups. Modify with bands, TRX, or box. 
5. WOD: 


800m Run


-Rest 1-minute-


3 Rounds: 
10 Pistols (mod: Box or TRX)
10 Double Push Press
10 (5R/5L) TRX Power Pulls
30 Double Unders (mod: 90 single unders)
30R/30L Mountain Climbers


-Rest 1-minute-


800m Run


FRIDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Squat + TRX Suspended Lunge Combo
-Run the rack with squats in sets of 3. Perform 3-4 sets of squats at your top weight and superset that with 5R/5L TRX Reverse Lunges. Try to go directly from you squats into your lunges, and save the rest till after the superset. Modify as needed. 
5. WOD: 
Buy In:
3X
10 TRX Biceps Curls
10 TRX Triceps Press


then:
4 Rounds: 
5R/5L Single-arm Russian Swings
10 Ice Skaters
5R/5L Single-arm Russian Snatch
10 TRX Jump Squats
Short Sprint


Buy Out:
3X:
10 Sit-ups
20 Leg Scissors
30 Plank Jacks




SATURDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Strict Shoulder Press (+1 Round Push Press)
Run the rack with strict shoulder press in sets of 5 reps. Perform 3 sets of 5 at your top weight. After your last strict press, perform 1 set of 15 push presses. Choose a weighted that is lighter, but not pointless. 
5. WOD: 


50 DU (Modify: 150 singles)
50 Bicycles


-Sprint-


40 DU (Modify: 120 singles)
40R/40L Mountain Climbers


-Sprint-


30 DU (Modify: 90 singles)
30 Overhead Swings


-Sprint-


20 DU (Modify: 60 singles)
20 Box Jumps (Be careful. Modify with step-ups)


-Sprint-


10 DU (Modify: 30 singles)
10R/10L Body Scissors


-Sprint-