TX​T PROGRAMMING 07/24/17-07/29/17 STRENGTH WEEK: #6

MONDAY

1. 10 min Basic Mobility & Dynamic Mobility - Hindu Pushups, Side Lunges, Shoulder rolls, OH Squats, Push Presses  

    Technique Practice - Practice Elements of the Thruster Especially core tension in the lockout

2.10 min Warm-up

2 minutes of single or double unders
Then, 2 rounds of
20m Walking lunge
10x Knees to elbows
30x Mountain climbers


3. 10 min STRENGTH: SQUAT
Double Kettlebell Thruster  - Run the rack on the Double Kettlebell Thruster for 7 reps. Repeat rack 3x
See Video http://www.youtube.com/watch?v=gpB9AsEZLM4



4. 15 min WOD:
10x10m shuttle Run with slam ball


Then, 3 rounds of
5x/leg Box step-ups
10x Ball slam
20x Hand-release push-ups
30x Sit-ups

10x10m shuttle Run with slam ball

TUESDAY

1.5 min Basic Mobility

2. 5min Dynamic Mobility - Sprinters Stretches, Hindu Pushups, Good Mornings, Shoulder Rolls

3 .5min Warm Ups - Med Ball Core Warm Up & Technique Practice - Perfect the One Arm Swing.


4.10 min  STRENGTH: HORIZONTAL PRESS
TRX partner pushups. Reps 1-10-1. partner will do jumping jacks while waiting for their turn.


5. WOD 5 rounds
3x TRX Muscle-ups
6x Spinal rocks
9x Handstand push-ups or pike pushup
12x Pistols (6/6)

WEDNESDAY
1. 5 min Basic Mobility
2. 5min Dowels
3.5 min Warm Up: 3x jump rope for 1min, 30 sec rest then
Run 200m
10x Toes to bar
20x Supermans
30x Push-ups
40x Squats

4. STRENGTH: CORE
10 Minute AMRAP of:
10 Diver situps
10 Side Plank Hip Raises Right and Left (on elbow or hand)
10 Super man

5. WOD: 4 rounds 30 on 10 off :

Supine Leg circles outward and inward
Mountain Climbers
Deadbugs
High Knees as FAST as you can In place

THEN as fast as you can

50,25,10 reps of:
AB MAT Situps
Russian Twists with med ball

THURSDAY
1. 10 min Basic Mobility & Dynamic Mobility - Hindu Pushups, Jump Squats, Spine Drills
Warm-up
Run 4x50m; down forward, back reverse
Then, 2 rounds of
25m Walking lunge, forward
25m Walking lunge, backward
15x Push-ups
15x PVC shoulder dislocate

2. 10min STRENGTH: POWER LIFT Technique Practice - Work On the kettlebell clean, It should kiss not smash the wrist!! 5 REPS One Arm or Double Kettlebell Clean. 

5 MIN WORKING UP TO A HEAVY CLEAN (SINGLE OR DOUBLE KB.)
5 MIN EMOM 5R/5L CLEAN  then bridge hold for remaining time. 

3. 25min WOD:

Repeat the following series for 5 rounds (only rest when there is rest)
20x TRX Tricep press
12x TRX high pull
15x TRX bicep curl
Rest 20 seconds
30x Chinees (each leg)
Rest 30 seconds
Jump rope for 3 minutes
1 minute HEAVY FARMER CARRY


FRIDAY
1. 5MIN Basic Mobility

2. 10 MIN Dowels Shoulder Rolls, Good Mornings, Lunges  

    Technique Practice - Push Press Practice and Pullup Strength Drills

3. Warm Ups - 5 min AMRAP of:

10 hollow body rocks
10 Hip Lifts R
10 Hip Lifts L
10sec crow pose hold

4. 10MIN STRENGTH: VERTICAL PULL
1 round
10x Pull-ups
Run 400m
10x Pull-ups
Run 400m
10x Pull-ups
Run 400m
10x Pull-ups
Run 400m
10x Pull-ups
250x Double-unders or 500x single jump rope

5. WOD:

Max rounds
12 minute time cap
1x Burpee Toes to bar
2x Long jump Ball Slam
3x KB Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses

SATURDAY
1. 5 min Basic Mobility  

2. 5min  Dynamic Mobility - Side Lunges, Squats, Shoulder rolls, OH Squats

3. Warm Up
2 rounds
1 minute plank
30 seconds wall sit
1 minute jump rope singles
30x Double-unders (attempt if you cannot yet)
1 minute jump rope singles
30 seconds wall sit
1 minute plank

4. 10min STRENGTH:LUNGE 

For max rounds
10 minute time cap:
1x Clean Thruster & Lunge 1 lap
Then go up in weight and repeat.

5. WOD: 20 minute AMRAP :

20 V ups full extension hands to toes

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

20 Jump Lunges Total(Back Knee Kisses Ground)

Run 250m