TX​T PROGRAMMING 6/10/18-6/16/18 STRENGTH WEEK: #2

MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: Double KB Chest Press + 10 HR push-ups

-Run the rack with 5 reps of double KB chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. 
Try to go directly from you chest press into your push-ups, and save the rest till after the superset. 
If you need to, create a time cap appropriate to the fitness level of your class.

WOD:5 ROUNDS (Encourage members to go heavy)
5 TRX MUSCLEUP
5R/5L PISTOLS
5R/5L SNATCHES
5R/5L LAWNMOWER ROWS
30 (15R/15L) MOUNTAIN CLIMBERS



CORE CHALLENGE1 min situp
THEN


REPS 12,8,4
superman
Inchworm
Bird dog
DBL Leg lift with Ceiling Stomp


THEN
1 min Situp




TUESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

15 min STRENGTH: 
8 rounds 20/10
Hollow Body Rock


-THEN-
5 Min EMOM of...
10 Grasshoppers (R+L=1)
10 MED Ball Burpees

WOD: ONE TIME THRU NO REST
1 Min @each station
DBL KB CLEAN
Mtn Climbers
GOBLET Squats


Swimmers
KB Swings
KB Goblet Thrusters

-THEN-

5 Minute Partner Sprints
First partner runs from point A to point B
Second partner does the same
First partner runs from point B to point A
Second partner does the same
Repeat for five minutes





CORE CHALLENGE8 Rounds 20 sec Superman // 10 sec superman Hold


WEDNESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

10 min HAND STAND PRACTICE


STRENGTH: 10 rep per leg SINGLE LEG DEADLIFT Super set with 10 rep per leg BULGARIAN SPLIT SQUAT - Grab two Kettlebells for Single leg deadlift & two kettlebells for Bulgarian split squat.




WOD: 3 rounds (finish all 3 rounds then do plank. Then do 3 rounds of next exercises. Write down everyone's times when they are finished.)
    5 MANMAKERS (OR BURPEE)
    5 KB Windmill R ( https://youtu.be/6651sjanpxI )
    5 KB Windmill L
    5 WALL WALK

THEN 1 min PLANK

3 rounds
10 Overhead KB Swing
10 DBL KB Chest Press
10 Sumo Deadlift High Pull


CORE CHALLENGECore Circuit
3 Rounds (45 seconds exercise// 10 seconds rest)
1) Hanging Leg Raises
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L


THURSDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)


STRENGTH: Weighted pullups work up to 1 rep max pullup OR Partner pullups reps: 1-10-1
WOD:       
10 min EMOM:
4 TRX PULLUPS https://www.youtube.com/watch?v=fAQwN4t-2JI
8 Hollow body rock
8 Wall balls




CORE CHALLENGE
MED BALL Sit up and throw (Partner up)
10 rounds
20 on/ 10 off



FRIDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)




STRENGTH: RTR 10 DBL KB WALKING LUNGE & 10 non-weighted REVERSE LUNGE. STAY ON TOP KBS FOR 3 SETS.


WOD:     Run To The Hills
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run



CORE CHALLENGE100 situps for time




SATURDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)


STRENGTH:  Turkish Get Up w/ Press
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets.
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of...
OA Snatch (R)
OA rack squat w/ KB (R)
OA Snatch (L)
OA rack squat w/ KB (L)



CORE CHALLENGE20/15/10
Leg lift ceiling stomp
Hollow body rock
Legs up toe touch