TXT PROGRAMMING 5/27/19-6/1/19 STRENGTH WEEK: #2

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-60min+ WOD THE MURPH (feel free to scale as needed)
1 mile RUN
100 Pull-ups
200 Push ups
300 Squats
1 mile RUN




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  CORE Strength 5 rounds:  Farmers carry 1 minute, plank 1 minute.  
For advanced clients have them try the one arm farmers carry (30 sec each arm) make sure they stay stabilized and solid through their midline.


30-45 WOD
250m RUN – THEN,
3 rounds for time:
15 toes to bar
15 hollow body rock
15 situps
15 burpees            
 ** after 3 rounds finish with another 250m run


AB CHALLENGE
8 rounds 20/10
Situps



WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30    POWER LIFT Strength
 RTR on the KB dead swing for 8 reps.  Repeat top set for 3 rounds.


30-45 WOD
 5 rounds:
20 squats
10/10 One arm kb high pull
20 goblet walking lunges
run

AB CHALLENGE
8 rounds 20/10
Bicycles

THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Vertical Pull Strength
Pullup   - have clients do a ladder with a little rest in between, start at 2, go up by 1 all the way to 10 (if they can, scale as necessary, as well as add weight for advanced)
If there is still time have them start over at 2 reps and work the ladder again with a chin up


30-45  WOD
15 min AMRAP:
10 TRX  Row
10 Wall Ball
10 Grasshoppers
10 Burpees



AB CHALLENGE
20/15/10
Side plank Hip lift R
Side plank hip lift L
 
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    LUNGE Strength
RTR on the walking lunge. Repeat the top set 3x


30-45 WOD
  10 min EMOM of :  3 deadlifts/3 push press/3 jump squats or box jumps
Finish with a tabata of  skaters  

AB CHALLENGE

100 situp
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Vertical Press Strength
RTR for 5 reps on the one arm press – repeat top set 3 times, then RTR one last time bottoms up style


30-45 WOD
3 rounds for time
10/10 snatch
20 KB swings
5 wall walks
20 wall balls



AB CHALLENGE
50 Superman

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