TX​T PROGRAMMING 12/4/17-12/9/17 STRENGTH WEEK: #5

MONDAY
BASIC MOBILITY (5 MIN) DUCK Walk and squat creep https://www.youtube.com/watch?v=FCeZb44NQk4
DOWELS STRETCH (5 MIN)
WARMUP YOUR CHOICE :)
STRENGTH: LAWNMOWER ROW with one hand in TRX
STABALIZE BODY IN A PLANK WITH ONE HAND IN THE TRX AND THE OTHER HAND ROWING THE KB
Run the rack with sets of five rows  until you reach your top weight. Perform 4X5R/5L at top weight.
5. WOD:
**MAX EFFORT!!! SPRINT**
**FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH**

WOD:
3 ROUNDS:
SHORT SPRINT
12 ABMAT BUTTERFLY SIT-UPS
12 SOT PRESS https://www.youtube.com/watch?v=_c5ev_4H6V0

REST 1 MINUTE

3 ROUNDS:
50 DOUBLE UNDERS (OR 150 SINGLES)
6R/6L SINGLE LEG KB DEADLIFTS
6R/6L KB GOBLET HOLD BOX STEP UP

TUESDAY
GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACH OTHER  DURING BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10 MIN) 
STRENGTH:  BULGARIAN SPLIT SQUATS
-Run the rack with squats is sets of 5. Perform 4 sets of 5 at your top weight.
FOOT ON BOX https://www.youtube.com/watch?v=2C-uNgKwPLE
FOOT IN TRX https://www.youtube.com/watch?v=DYlwGNtzD8I


WOD:
30/20/10
-RUSSIAN KB SWINGS
-RUSSIAN TWIST SITUP (OR VSIT) WITH KB HALO IN TOP SITUP POSTION https://www.youtube.com/watch?v=J3hNiG2ktGE
- LEG SCISSORS
- COSSACK SQUAT https://www.youtube.com/watch?v=y_Ilhz2q4m4




WEDNESDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: KB Chest Press
-RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight.

WOD:
10 minute AMRAP:
1R/1L TGU
6 Toes to bar
8 TRX CHEST FLY https://www.youtube.com/watch?v=A0ptzi0tfM4
10 Ball Slams

then,

Run 400m and do 1 more complete round when you come back

THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) STRENGTH:  CORE GALORE (30sec on/15 sec off)
OA Hover Plank R
OA Hover Plank L
V-ups
(Side Plank) Hip-ups R
Chinees
(Side Plank) Hip-ups L
Leg Lifts
Spiderman Plank
Butterfly Sit-ups
Hollow Body Rocks
Bicycles
Superman Rocks
Mountain Climbers


WOD: FINISH ALL 4 EXERCISES AND THEN MOVE TO NEXT SECONDS.
60/30,
40/20,
30/15,
20/10
- WALL Mountain Climbers https://www.youtube.com/watch?v=TFTtornvPmc
- Jump Ropes OR DBL UNDER
- Goblet Thrusters
- Abmat Sit-ups


FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
STRENGTH:  Sumo Deadlift High Pulls
Run the rack with 5 SDHP till you find a top weight. Stay heavy for 5 total rounds.
WOD:
15 minute AMRAP
10 LATERAL box jumps
10 KB SPRAWLS WITH SQUAT CLEAN https://www.youtube.com/watch?v=VlFGEc2_jug
10 SWIMMERS
10 Med ball cleans (click on link for demo + instructions)
Sprint 50m

SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP
STRENGTH: Strict Pull-ups
Beginner: 6 set of 3 pull-ups negative. Ample rest.
Intermediate: 6 sets of 4-5 pull-ups with bands.
Advanced: 5-6 sets of 5 pull-ups.


WOD:
Partner Chipper WOD: (20 min time cap)
Break up reps however you wish. One partner works at a time.
200 Trx Hip Bridge
100 kb swing
60 Pulls-ups
50 Wall Ball Burpee
50 Dips
60 Sumo Deadlift High Pulls
100 D.U.
200 Abmat Sit-ups
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ADVANCED TEAMS HAVE THE OPTION TO MAKE IT AN AMRAP IF THEY FINISH BEFORE THE 20 MIN CUT OFF

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