TX​T PROGRAMMING 06/26/17-07/01/17 STRENGTH WEEK: #2

MONDAY
0-20 Basic Mobility/Dowels/ Specific Warm Up
10-30STRENGTH: Double Chest Press + 10 HR push-ups
-Run the rack with 5 reps of double chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. 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.
30-45 WOD: 10-9-8-7-6-5-4-3-2-1
-Wall Balls
-TRX rows
-Kettle Bell Swings
-Sit-ups


TUESDAY
0-15 Basic Mobility/Dowels/ Specific Warm Up
15-25 STRENGTH: Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises
2) One-leg Hip Bridges R
3) Prone Leg Lifts
4) One-leg hip bridges L
25-45 WOD:
Run To The Hills
“Run To The Hills” For time with 25 minute cutoff:   
250m run
        20 One Arm Snatches Right
        250m run
        20 One Arm Snatches Left
        250m run
        20 Burpees
        250m run
        20 One Arm Thrusters Right
        250m run
        20 One arm Thrusters Left
        250m run
        20 Jump Lunges
        250m run
        20 One Arm Swings Right
        250m run
        20 One Arm Swings Left
        250m run
        20 Jump Squats
        250m run




WEDNESDAY
0-20 Basic Mobility/Dowels/ Specific Warm Up
20-30 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.
30-45 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
0-15 Basic Mobility/Dowels/ Specific Warm Up
15-25 STRENGTH: Chin-ups (palm face your face)
-Perform 8-10 sets of 3-5 chin-ups. Modify with bands, TRX, or box.
25-45. WOD:


800m Run


-Rest 1-minute-

10 Ball Slam

20 Wall Ball

30 One Arm KB High Pull (15/15)

40 Pushups

50 Burpees

40 Pushups

30 One Arm KB High Pull (15/15)

20 Wall Ball 

10 Ball Slam

-Rest 1-minute-


800m Run


FRIDAY
0-15   Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up15-25 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.
25-45. 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 Prone Leg Lift (face down leg lift)




SATURDAY
0-15   Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
15-25 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.
25-45. 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-

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