CHRISTA Week #3 DEC 5TH- DEC 10TH

MONDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: CORE
3 ROUNDS 30 REPS EACH
CRUNCHES
KNEE TO ELBOW CRUNCH
LEG LIFTS
BICYCLE SITUPS
FLUTTER KICKS
OBLIQUE CRUNCH HEEL TOUCHES
SUPERMAN
1 MIN PLANK
50 JUMP ROPE


5. WOD: 
BUY IN: 50 OVER MAT BURPEES


5 ROUNDS FOR TIME
15 GOBLET SQUAT 53M/35W
15 PULLUPS
15 SPINALROCK HANDSTAND OR HANDSTAND PUSHUP


CASH OUT: 50 WALL BALLS 20M/14W


TUESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: 5 reps CLEAN THRUSTER (single or dbl)
Have TXTers choose a light, medium and heavy Kettle Bell. When they get to the heavy kettle bell have them repeat the clean thruster 5x @ top weight. 
5. WOD: 

5 rounds of 2min on//1min rest
Deadlift-clean-squat-press (one kb) 53M/35W


5 rounds
5 kb pushup (like a diamond pushup)
5 wide pushup
5 narrow pushup
10 TRX Row








WEDNESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: TRX MUSCLE UP (10 MIN)
https://www.youtube.com/watch?v=nFVvrK7eXVM

10 ROUNDS 40 SEC ON //20 SEC OFF
5. WOD: (20 MIN)
10 ROUNDS
1 MIN ON//1 MIN REST
even min: DBL KB CLEAN-THRUSTER-PLANK-SITOUT R/L(all one movement) 53m/35w
odd min: ALTERNATING GRIP PULLUP






THURSDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up (highly entertaining squat warmup video. If you don't like to laugh, don't watch this.)
https://www.youtube.com/watch?v=zvGr7wXQfwE

4. STRENGTH: Cossack Squat
https://www.youtube.com/watch?v=tpczTeSkHz0

Work up to a heavy weight that TXTers can maintain with fantastic form. 5 sets of 5 reps of heaviest KB. If they cannot use weight work on mobility and form, use a TRX to help them. 


5. WOD: 


Buy in: 300 jump rope or 90 double unders


10 rounds
1R Rotational Clean   (circular motion to the outside.)  https://www.youtube.com/watch?v=pesxnwwticU
1R cossack squat
1R Rotational Press https://www.youtube.com/watch?v=VJsSViqofq8
20 bicycles
1L Rotational Clean
1L cossack squat
1L Rotational Press
20 mtn climbers


Cash out: 300 jump rope or 90 double unders







FRIDAY

1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH:  5 REPS SEATED GOBLET OVERHEAD PRESS
 FROM A SEATED POSITION HOLD KB AT CHEST AND PRESS OVERHEAD. WORK UP TO HEAVIEST WEIGHT & RUN THE RACK 3X.  
5. WOD:

5 ROUNDS 
10 DBL KB WINDSHEILD WIPER
10 DBL KB RENEGADE ROW PUSHUP
5R/5L WINDMILL
10 DBL KB HIGH PULL
1 MIN BATTLE ROPE OR BALL SLAM
SATURDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: CORE
10 rounds 20 on//10 off
Bar hang L-sit 
3 rounds
MED BALL RUN 250M
10 AB MAT SITUP
5. WOD: 
15 MIN AMRAP (3 BURPEES WHEN TIMER GOES OFF AT THE MINUTE MARK. HAVE THE TIMER GOING UNTIL 15 MIN IS UP)


10 DBL KB OVERHEAD REVERSE LUNGE
20 LATERAL LEG SCISSORS
10 TRX PIKE OR VUP
20 SITOUTS