TXT PROGRAMMING 05/15/17-05/20/17 STRENGTH WEEK: #6

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

STRENGTH: Squat
5 min Static squat hold and run!
Have class partner up.One partner holds a static squat, while partner completes a 250m run. and switch.
5 min Complete 3 rounds 5 rep max dbl kb squat.WOD:
15 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

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

STRENGTH: Press (H)
3 rounds
30 sec plank hold
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
20 single leg deadlift L
10 pushups
15  snatches R
10 pushups
15 snatches L
10 pushups
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
-BUTTERFLY PULLUP (or pullup of choice)
The ButterFly Pullup Instruction Crossfit Park Ci…: http://youtu.be/Mvhxum803go

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 LUNGE

10min 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.

BENCH MARK WOD!:
Lisa 20 minute AMRAP for as many rounds as they can for time!

Beginner

20 V ups legs up knees bent hands to toes

20 Swings (Two hands one kettlebell) 15lb Women 20lb Men

20 Squats to parallel position (top of knee higher than crease of hip

Run 250m

Intermediate

20 V ups legs stay up hands to toes

20 Swings (Two hands one kettlebell) 25lb Women 35lb Men

20 Alternating Lunges Total(Back Knee Kisses Ground)

Run 250m

Advanced

20 V ups full extention hands to toes

20 Swings (Two hands one kettlebell) 35lb Women 50lb Men

20 Jump Lunges Total(Back Knee Kisses Ground)

Run 250m