TXT PROGRAMMING 2/4/19-2/9/19STRENGTH WEEK: #6

MONDAY
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)


STRENGTH:  RTR Squat


Have clients Run the Rack on the KB front squat.  Once they reach their 8 rep max, have them repeat 4x.  Have them superset with 10 Max Effort TRX Jump Squats if they're feeling ambitious.



WORKOUT:
15 minute AMRAP
3 pullup
6 pushup
12 squat
15 swing
250m run


BOOTY CHALLENGE FEB 8 rounds 20/10 sec static squat
frog hops



TUESDAY:
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)


STRENGTH:  
Partner Pushup ladder.  Start at 2reps, increase by two.  Go to 10 reps, then go back down.


WORKOUT:  3 Rounds
1 min at each station.  No rest between stations


Wall Ball
Sumo Deadlift Highpull
Toes to Bar
Dbl KB Push Press
Rower
1 Min Rest

BOOTY CHALLENGE FEB
5 rounds
10 Blugarian split squat r
10 bulgarian split squat L


WEDNESDAY:
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)


STRENGTH:  TGU
Have clients work up to a safe max in the Turkish Get Up by doing only one rep on each side, then going up in weight.  Once they reach their ORM, have them repeat 3x. Make sure they start on their non-dominant side.


WORKOUT


6 Min AMRAP
5 Burpee Pullup
10 Side V Up (ea side)
15 Dbl Under


250M Run


6 Min AMRAP
10 Highpull
10 TRX Row
10 TRX Jump Squat


250M Run


BOOTY CHALLENGE FEB
3 sets 15 reps
side plank with leg lift R
side plank with leg lift L
x walks left and right



THURSDAY:
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout


STRENGTH:  10 Min (Descending Rest) Swing Workout


Have clients preform Swings at these intervals.  Make sure they put their bell down if they start losing form or feel low backs.  Should take about ten minutes.


-First 5 rounds-
30 on/ 30 off
-Then-
30/25
30/20
30/15
30/10
30/5
30


WORKOUT:  
3 rounds for time
33 Burpees
33 Wall balls
33 Jumping Jacks


BOOTY CHALLENGE FEB
5-10-15-10-5
goblet squat
goblet reverselunge
hip bridge


FRIDAY:
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)



STRENGTH:  Pullup
Have clients work up to a ORM on the pullup.  Scale accordingly. Repeat top set 4x


WORKOUT:  Mini AMRAPS


4 Min AMRAPS
Rd 1
10 Pushup
10 dbl unders
Rd 2
20 Squats
10 Vups
Rd 3
10 Jump Lunges (L then R)
20 Bicycles


BOOTY CHALLENGE FEB
5 min amrap
10/10 goblet box step up keeping one foot on the box
10/10clams



SATURDAY:
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)



STRENGTH:  Walking Lunge / Box Jump

• Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps.  While Partner A is Lunging, have Partner B perform 5 Box Jumps. Switch! Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats).
  

WORKOUT:   Michael-ish


One time FAST!
50 Jumping Jacks
20 Touch Jumps
20 Jumping Pull-ups
10 Snatches (L+R)
100 Rope Skips
20 (3/4) Burpees
5 Kipping Pull-ups
10 Snatches (L+R)
40 Dbl Unders
20 Full Burpees
10 kipping Pull-ups
10 Snatches (L+R)


BOOTY CHALLENGE FEB
3 sets 15 reps
side lunge r and L
donkey kicks r and L