TXT PROGRAMMING 4/15/19-4/20/19 STRENGTH WEEK: #6

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: Squat
5 min Static squat hold and run!
Partner up.One partner holds a static 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 2 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
10 KB Clean to reverse lunge R
10 KB Clean to reverse lunge L
10 TRX Rear foot elevated split squat R
10 TRX Rear foot elevated split squat L : http://youtu.be/YItAiT6e6BA


GRIP STRENGTH CHALLENGE
8 rounds 20/10
HEAVY farmer carry
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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH: Press (H)
3 rounds
30 sec plank hold
30 sec pushup

10 min Form a circle. Moving clock wise around the circle. One person goes at a time.  
Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again.
If one person falls from plank everyone does 5 inch worms. Then resume.

WOD: for your best time! (15 min cut off)

3 rounds

10 single leg deadlift R
10 pushups
10 single leg deadlift L
10 pushups
1 TGU R
10 pushups
1 TGU L
50m DBL KB Waiter Carry


GRIP STRENGTH CHALLENGE
3 Laps across TRX AFRAME monkey bar
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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: CHOOSE one of the Below wods
5 rounds 20 min cutoff
8 Burpee 
8 Sit out R/L
8 DBL KB Bent over row
4/4 Snatch R/L
4/4 DBL KB Reverse Lunge

OR FLOW Version (ADVANCED)
DO THIS FOR 5 ROUNDS
(Below is 1 round)
Press back to Sit out R
Press back to Sit out L
Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge R
Press back to Sit out R
Press back to Sit out L
Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge L

https://www.instagram.com/p/BtdfUu0hh8i/?utm_source=ig_share_sheet&igshid=7bcu2nt62k8o

GRIP STRENGTH CHALLENGE
8 rounds 20/10
BAR HANG (with optional L-Sit hold)

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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
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! 15 min AMRAP with Ascending reps
ADD 5 reps every round
PARTNER does situps while waiting to go


5 KB ONE LEG DEADLIFT R

5 KB SWING CLEANS R

5 KB STRICT PRESS R
THEN PARTNER GOES on Right arm

5 KB ONE LEG DEADLIFT L


5 KB SWING CLEANS L


5 KB STRICT PRESS L
THEN PARTNER GOES on Left arm


(Switch partners when switching arms)


GRIP STRENGTH CHALLENGE
8 rounds 20/10

CHIN OVER BAR HANG
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH Pull (V) 10 min

PARTNER PULLUPS!

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 Alternate between to two exercises

-SEATED DBL KB STRICT PRESS or HAND STAND PUSHUP or PIKE PUSHUP
-Strict Pullup

5 Min AMRAP
5 Burpee Box Jumps
10 Ball Slam


GRIP STRENGTH CHALLENGE
5 min farmer carry when you put it down do 30 mtn climbers
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SATURDAY: BENCH MARK!
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH LUNGE

10min R.T.R DBL KB LUNGE
LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT.
Reverse lunge back to other side of room and pick up next heaviest weights.
When you get to your heaviest weight stay at the weight and continue to lunge till 10min is up.

BENCH MARK WOD!:
Lisa 20 minute AMRAP

Beginner

20 V ups legs up knees bent hands to toes

20 Swings (Two hands one kettlebell) 15+lb Women 20+lb Men

20 Squats to parallel position (top of knee higher than crease of hip

Run 250m

Intermediate

20 V ups legs stay up hands to toes

20 Swings (Two hands one kettlebell) 35lb Women 53lb Men

20 Alternating Lunges Total(Back Knee Kisses Ground)

Run 250m

Advanced

20 V ups full extension hands to toes

20 Swings (Two hands one kettlebell) 53lb Women 70+lb Men

20 Jump Lunges Total(Back Knee Kisses Ground)

Run 250m


GRIP STRENGTH CHALLENGE
8 rounds 20/10 Alternate between the two exercises 
farmer carry
Bar Hang