TXT PROGRAMMING 3/25/19-3/30/19 STRENGTH WEEK: #3

MONDAY:
0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES
5-15 MIN WARMUP Technique and Form Warm Up (choose according to the day’s workout)
15-30 MIN STRENGTH: CORE


1 min Plank
THEN


REPS 16,12,8,4
Plank with KB pull through https://www.youtube.com/watch?v=setqoQC3HAU
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Inchworm + ball slam
Birddog
DBL Leglift with Ceiling Stomp


THEN
1 min Plank


30-45 min WOD: Set Timer 5 rounds (15 Min)
1 min (KX DBL 35W/53M)
Alternate between DBL KB forward lunge then Single leg deadlift R and Then L (click the link for demo)
https://www.instagram.com/p/Brn07m8n8XZ/?utm_source=ig_share_sheet&igshid=1x7xajonivhdc

30 sec Superman Hold (REST)
1 min (KX 35W/53M)
O.A. Row, Clean, kneel, Strict Press, Stand then place on ground and switch hands (click the link for demo)
https://www.youtube.com/watch?v=taRQryrq-10
30 sec Hollow Hold (REST)


Back Strength CHALLENGE
5 min EMOM
ascending reps
start at 5 pullups and add 3 reps every round


TUESDAY:
0-10 MIN FULL BODY MOBILITY, DOWEL STRETCHES & functional WARMUP
WARMUP: (suggestion)
3 rounds
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS


10-15min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL
---modify with: plank


15-25 MIN STRENGTH: DEADLIFTS
-Run the rack up to max weight, then:
5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights.

25-45MIN WOD
*THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio
BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats
X
20 push ups
X
10 thrusters
X


Back Strength CHALLENGE
5 rounds
1 lap farmer carry
10 bent over back fly
10 banded lat pulldown


WEDNESDAY:
0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES
5-15 MIN WARMUP Technique and Form Warm Up (choose according to the day’s workout)
15-30 MIN STRENGTH: DBL KB Bent-over Rows RTR 3x
Run the rack with bent over rows in sets of 5 reps.
When you reach your top weight, back back to the beginning of the rack and work your way back up again.
Stress the importance of a tight core and flat back. NO BRO LIFTING!
30-45 min WOD: Ascending AMRAP 15 min reps 2,4,6,8,10.... (be mindful that everyone packs their lats and sets up in good swing form out of the burpee)
Burpee to DBL KB Swing
DBL KB Renegade row
Sit Out
Ball Slam
Back Strength CHALLENGE
3 rounds
10 good morning with kb held at chest
20 swimmers
THURSDAY:
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)


20-30 min STRENGTH: DBL KB Squat / TRX Jump Squat

• Have clients work up to a 3-5 rep max on the Dbl KB Squat.  Once they reach their max, have them perform 10 TRX Jump Squats.  Focus is on height, not conditioning.
  
• Repeat top set w/ TRX Jump Squats 3X.
  

30-45 min WOD:
5 Rounds
10 KB Deadlift, KB Clean, KB Clean and squat (click link for demo) https://www.youtube.com/watch?v=rGyllkzWoxY
20 Situps
20/20 Mtn Climbers
20 Double Unders -OR- 100 Singles




Back Strength CHALLENGE
8 rounds 20/10
trx back fly


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


20-30 min STRENGTH: HORIZONTAL PRESS [10MIN]
RTR (run the rack)DBL KB CHEST PRESS working up to a 5 rep max. Once at top weight repeat 5 sets of 5 reps.1

5. WOD: 3 ROUNDS [15 MIN]
5 KB PUSHUP (like a diamond pushup on the KB)
5R OA FRONT RACK SQUAT
5R PRESS
1RTURKISH GETUP* from the TOP DOWN
*After the last clean and press, from the lockout do the down phase of the getup
until you are laying down and then get back up.
1L TURKISH GETDOWN
5L PRESS
5L OA FRONT RACK SQUAT
250M RUN



Back Strength CHALLENGE
3 rounds
15 trx row
250m row


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



15-30 min STRENGTH: CORE TGU/ TSU
1 TGU on the left side, then 5 TSU on the left.  Then both on the right. Repeat with increasing weight til they reach a safe max.  


30-45 min WOD:
4 Min AMRAP
1 KB Clean R
1 KB Side Lunge R
1 KB Snatch R
1 KB Clean L
1 KB Side Lunge L
1 KB Snatch L


-250M Run-


4 Min AMRAP
20/20 Mtn Climbers
10/10 Side plank hip lifts


-250M Run-


1 Min AMR(reps)AP
Toes to bar Burnout!  Make sure they count their reps! (or v-ups)




Back Strength CHALLENGE
2 rounds
10 Bent over row
20 band pull aparts