TXT PROGRAMMING 1/27/20-2/1/20 STRENGTH WEEK: #7

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


    20-30    Vertical Press Strength
  Turkish Get Up w/ Press 
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets.

30-45     WOD 
 LUCKY #7 - 7 Rounds of the following exercises for 7 reps each.
                7 Vups
                7 Snatches Right
                7 Snatches Left
                7 Burpees
                7 Pullups 


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30 Core Strength
Core: 30/10 for 3 rounds 

Halo (R)
Halo (L)
KB North to South (R) https://www.instagram.com/p/BrQKnK0A3HV/?igshid=3eilf2zwyan6
KB North to South (L)
Finish: 1 min. Hallow-body rock  
30-45    WOD15 min AMRAP every 3 min STOP and everyone does 10 sitouts or grosshoppers then continues.
5 BURPEES 
10 GOBLET SQUAT  (kx 35w/53m) 
5 BURPEES 
10 TRX PENDULUM  SWING 
5 BURPEES 
10 KB Dead Swing (kx 25w/45m)


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


    20-30   Lift Strength
-Run the rack up to max weight, then:
5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights.


30-45    WOD
15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up.
The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
     -MANMAKERS (OR BURPEE)
     -KB One arm swing L
     -KB One arm swing R
     -Rope Skips or D.U. (+10X each round)  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


    20-30   Horizontal Pull Strength
8min. EMOM 

Flow: ODD MIN: Single KB Row...Gob. Squat Thrust (Complete 5 within the minute) https://www.instagram.com/p/B3pDILTHqTh/?igshid=1vqxhzi779kzn

EVEN MIN: Lawnmower row (2/2)...5 pike pushups...5 jump squats

30-45  WOD PARTNER EMOM:
CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. 


 Circuit through all 3 EMOMS 4x so it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) 
EMOM 1:
20 T2B
20 KB Clean (kx 35w/53m) 
EMOM 2:
20 jump rope
20 H.R. Pushups 
EMOM 3:
100m dbl kB waiter carry (kx 25w/40m) 


20 TRX ELBOWS WIDE ROW

  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


    20-30    Strength Squat 5 min Run the rack and find your 3 rep heavy squat. Then 5 min AMRAP of 3 heavy squats and 5 burpees.
3 Heavy Squats
5 Burpees
    30-45    WOD 
 10 min EMOM: try to finish all exercises before the minute is over.

4/4 Goblet Jump Lunges 
5 Hollow body rock 
5 Wall balls

Finish with 5 min of partner sprints

SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


    20-30    Horizontal Press Strength
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
  
• Flip over for 60 second sit-ups
  
• 45 seconds wide push-ups
  
• 45 seconds elbows-to-knees crunches
  
• 30 seconds kettlebell diamond push-ups
  
• 30 seconds V-UPS
  

Finish it off with a couple sets of 25 three-count arm haulers and flutters kick 
30-45 WOD 2 rounds for time:
250 M Run/Row
25 pullups
Run
25 pushups (kb pull under body to right, push up, kb pull under body to left repeat.)
Run
15/15 Windmill ( https://youtu.be/6651sjanpxI )
Run
15/15 SIngle Leg Dead Lift

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