TX​T PROGRAMMING 2/19/18-2/24/18 STRENGTH WEEK: #6

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: Squat
5 min Static goblet squat hold and run!
Have class partner up.One partner holds a static goblet squat, while partner completes a 250m run. and switch.
5 min Complete 3 rounds 5 rep max dbl kb squat.
WOD:
15 min AMRAP
Add 5 reps reach round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 ab mat Situps
10 WALL BALL
20 bicycles
10 TRX REAR foot elevated split squat R
10 TRX Rear Foot Elevated Split  Squat L : http://youtu.be/YItAiT6e6BA
MONDAY DAY 19
BURPEE CHALLENGE EXTRA CREDIT:
3 ROUNDS
3 BURPEE T2B


4 LATERAL BURPEE
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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: Press (H) 10 min
6 rounds
30 sec plank hold
10sec off
30 sec OA kb chest press
10 sec off
WITH REMAINING TIME Form a circle. Moving clock wise around the circle. One person goes at a time.  Each person does 10 pushups and holds plank till it is their turn again. If one person falls from plank everyone does 10 inch worms. Then resume.
WOD: for your best time! (15 min cut off)
2 rounds
20 single leg deadlift R
10 pushups
20 single leg deadlift L
10 pushups
15  snatches R
10 pushups
15 snatches L
10 pushups
1 sprint (add a sprint each round)
TUESDAY DAY 20
BURPEE CHALLENGE EXTRA CREDIT:


50 BURPEE FOR TIME
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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH Core
TABATA 8 rounds 20 on 10 sec plank of
-Side plank hiplifts
&
8 rounds
20 on 10 sec hollow body hold
-Side V-up: http://youtu.be/gxBOxA2OMgU


WOD: MEDBALL BESTIES


5 rounds 20 min cutoff


10 WALL BALL SITUP
30 MTN CLIMBER ON MED BALL
15 MED BALL V-UP
30 LATERAL HOPS OVER MAT (R+L=1)


WEDNESDAY DAY 21
BURPEE CHALLENGE EXTRA CREDIT:
3 ROUNDS
10 BURPEE WALL BALL


10 REVERSE BURPPEE TO HANDSTAND
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH 10 min KB DEADLIFT & HEAVY SWING
R.T.R (run the rack)
5 reps KB DEADLIFT (DBL OR SINGLE KB)
after each deadlift stay on the same designated heavy weight KB and swing 10 reps.  
Then move up to next kb. When you get to heaviest go back to the beginning and R.T.R again.


WOD: PARTNER UP! (20 min)
SET UP A SMALL RACK OF LIGHT MED AND HEAVY WEIGHT.
Partner A starts FIRST EXERCISE THEN  Partner B does first exercise. Once completing all exercises on light weight partners move to the med weight and then heavy weight.


5 KB DEADLIFTS
5 KB SWING CLEANS R&L
5 KB STRICT PRESS R&L


10 KB DEADLIFTS
10 KB SWING CLEANS R&L
10 KB STRICT PRESS R&L


15 KB DEADLIFTS
15 KB SWING CLEANS R&L
15 KB STRICT PRESS R&L
(Switch partners when switching arms)


THURSDAY DAY 22
BURPEE CHALLENGE EXTRA CREDIT:
1 ROUND
5 BURPEE BALL SLAM
5 BURPEE BOX JUMP
5 BURPEE PULLUP
5 BURPEE BROAD JUMP


5 BURPEE PLANK JACK
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH Pull (V) 10 min
PARTNER PULLUPS and Handstand Hold
A:pullup
B: handstand hold
CHOOSE to add reps or add weight
Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps.
(PARTNER PRACTICES HANDSTAND WHILE WAITING)
Before wod complete 10 Burpee pullups and one run.
WOD:
10 Rounds 45 sec on 15 sec off
-HAND STAND PUSHUP OR PIKE PUSHUP
- PULLUP (or pullup of choice)
5 Min
15 TRX ROW
1 lap bear crawl (add a lap each round)


FRIDAY DAY 23
BURPEE CHALLENGE EXTRA CREDIT:
5 ROUNDS
30 SEC MTN CLIMBER ON KB


30 SEC DEAD LIFT WITH KB
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SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH LUNGE and Turkish getup
10min R.T.R KB LUNGE & Turkish get up
Turkish get up LUNGE WITH WEIGHT ACROSS ROOM over head. Then Turkish get down on the other side of the room. Switch sides and repeat. Run the rack.
When you get to your heaviest weight stay at the weight and continue till time is up.


BENCH MARK WOD!:
Lisa 20 minute AMRAP for as many rounds as they can for time!
20 V ups full extention hands to toes
20 Swings (Two hands one kettlebell) 35lb Women 50lb Men
20 Jump Lunges Total(Back Knee Kisses Ground)
Run 250m
SATURDAY DAY 24
BURPEE CHALLENGE EXTRA CREDIT:
4 ROUNDS
5 TRX 1 LEG BURPEE L
50 MTN CLIMBER
5 TRX 1 LEG BURPEE R​

50 MTN CLIMBER


SUNDAY DAY 25
REST or 5 min of Burpee. Count how many you can get. TRY TO GET MORE THAN LAST SUNDAY.