TXT PROGRAMMING 11/12/18-11/17/18 STRENGTH WEEK: #4 AB Challenge part 2!

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH:  RTR One Leg Deadlift 5 reps each side.  Repeat top set three times.

WORKOUT:
30 seconds on/15 off for 3 rounds of:  
TRX tucks  
Russian Twists
THEN:  
5 rounds for time of:
250m Run
15 double kb thrusters





AB CHALLENGE


50 Crunches
20 Leg Lifts


45 sec Plank
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TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH:
10 minute EMOM  
Have class perform 15 reps at the top of the minute every minute for 10 mins of:
Dbl Swing/ High Pull/ Snatch  


WORKOUT:  
15 min AMRAP:
2 laps walking lunge
15 wall balls
10 chinees




AB CHALLENGE


55 Crunches
22 Leg Lifts


50 sec Plank
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WEDNESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH: RTR Squat 5 reps.  Repeat top set four times.  Try and move quickly (and safely) to leave enough time for the workout.  It's gonna be tight!

WOD: 19 minutes of pure hell.
20 sec on/ 10 off for 8 rounds.  Finish all 8 rounds before moving on to the next exercise.
Pullups
-1 min rest-
Jump lunges
-1 min rest-
Pushups
-1 min rest-
TRX jump squats



AB CHALLENGE


60 Crunches
24 Leg Lifts


55 sec Plank
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
12 MIN  STRENGTH:
(12 min) One Arm Push Press/Burpee:  RTR on the OA push press for 5 reps right/left. When they top out, have clients do 15 burpees FAST!  Repeat at top weight. Repeat burpees also.


WORKOUT:  
15 Min Cutoff


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Each Side Of The Following Complex
(NOTE: Do reps Right and Left.  If you make it to 1, Go Back Up)
OA Swing
OA Clean
OA Rack Squat
OA Press


AB CHALLENGE


65 Crunches
26 Leg Lifts


1 min Plank
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FRIDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
WARMUP 10 min Strength:
Partner Lunge and Plank.  RTR on walking weighted lunge/ while partner holds plank.  


WORKOUT:
5 min AMRAP of:  


5 plank up downs right & left
10 single leg hip lifts right/left


THEN:
10 min AMRAP of:


10 goblet squats
15 burpees
20 swings




AB CHALLENGE


70 Crunches
28 Leg Lifts


1 min 05 sec Plank
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SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Strength:  RTR Split Row (5 reps).  Repeat top set four times.

WORKOUT:  Lucky #7 Plus
7 rounds of:
7 V ups
7 burpees
7 OA swings (or snatches) L and R
7 pullups
7 pushups
7 grasshoppers



AB CHALLENGE


75 Crunches
30 Leg Lifts


1min 10 sec Plank