TX​T PROGRAMMING 2/5/18-2/10/18 STRENGTH WEEK: #4

MONDAY
BASIC Isolated / Compound Joint MOBILITY (5 MIN) \
DOWELS STRETCH (5 MIN)
Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:  RTR One Leg Deadlift 5 reps and 5 kb swing.  Repeat top set three times.

WORKOUT:
30 seconds on/15 off for 
3 rounds of:  
TRX plank tucks  
Russian Twists


THEN:  
5 rounds for time of:
250m Run
15 double kb thrusters


 Day 5 MONDAY
BURPEE CHALLENGE EXTRA CREDIT:


100 BURPEE FOR TIME 




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: 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
Day 6 TUESDAY
BURPEE CHALLENGE EXTRA CREDIT:
5 ROUNDS
(5) 10 TOE TAP ON BOX & 1 BURPEE
(5) 10 LATERAL BURPEE
WEDNESDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
dynamic stretch & WARM UP


STRENGTH: TEMPO GOBLET SQUAT!
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

THEN 


 GOBLET Squat (WITH HEAVIEST WEIGHT) 
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
WORKOUT:  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


Day 7 WEDNESDAY REST DAY
TAKE A BURPEE REST or CHALLENGE YOURSELF FOR A ROUND OF 5 MINUTES AND COUNT HOW MANY BURPEES YOU CAN DO IN THOSE 5 MINUTES. MAKE SURE TO COUNT AND ALWAYS TRY TO BEAT YOUR BURPEE COUNT ON THE 7TH DAY OF BURPEES. 


THURSDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


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
THURSDAY DAY 8
BURPEE CHALLENGE EXTRA CREDIT:
3 ROUNDS
10 FEET ELEVATED BURPEE


10 STEP UP JUMP BURPEE




FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 


STRENGTH: Partner Lunge and Plank.  RTR on walking weighted lunge/ while partner holds plank.  

WORKOUT:
5 min AMRAP of:  
5 clean reverse lunge r
5 clean reverse lunge L

THEN:
10 min AMRAP of:

10 goblet squats
15 burpees
20 swings


FRIDAY Day 9
BURPEE CHALLENGE EXTRA CREDIT:
10 MIN EMOM
3 REVERSE BURPEE
3 BURPEE TO HAND STAND
3 HAND RELEASE PUSH UP BURPEE


SATURDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
WARMUP:


STRENGTH:  Paused Dbl KB Rows (like a Pendlay row)
3 sets x 8 reps
Done as a superset with Arch Holds

Arch Body Holds
3 sets x 20 SEC HOLD
:20 hold, done as a superset with Paused dbl kb 
rows.
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


SATURDAY DAY 10
BURPEE CHALLENGE EXTRA CREDIT:
REPS 5-6-7-6-5
5 ONE LEG BURPEE L
5 ONE LEG BURPEE R
5 ONE ARM BURPEE L
5 ONE ARM BURPEE R