TX​T PROGRAMMING 7/16/18-7/21/18 STRENGTH WEEK: #7

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
20-30 minSTRENGTH: RTR on alternating kb strict press for 5 reps, repeat top set 3 times, if time start over RTR bottoms up style

30-45 min:  WOD:

3 rounds

10 snatch right and left,

20 swings,

20 plank wall touches,

10 burpee wall ball







Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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



20-29 min: 
STRENGTH:  CORE: - 30 sec of each exercise for 3 rounds, no rest: chinees, Russian twist, flutter kick, plank, side plank hip up (r), side plank hip up (l)



** 1 minute burpee burnout (pushup is optional)

30-45 min: WOD 15 min AMRAP

5 BURPEES

10 GOBLET SQUAT

5 BURPEES

10 V UPS

5 BURPEES

10 LUNGES



Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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

STRENGTH :RTR on the single leg deadlift with 6 reps – repeat top set 3 times with a set of 10 heavy swings in between

30-45 min:WOD: 21-15-9 reps of 
KB Thruster, 
diagonal toe touch
one arm swing R
One arm swing L



Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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

20-30 min: STRENGTH RTR on the split row 5 reps x 5 sets at the top

30-45 min: WOD:   10 min EMOM:

4/4 jump Lunges, 
8 hollow body rock, 
8 wall balls

Finish with 5 min of partner sprints






Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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

20-30 min:  STRENGTH
Pistol (trx assisted, bench assisted, partner assist or no assistance)  have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes.

30-45 min:  WOD: 4 rounds: 
10 pullups, 
15 pushups, 
20 situps, 
30 goblet squats


Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)

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SATURDAY: BENCH MARK!
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

20-30 min: STRENGTH  RTR on the KB chest press, repeat your top set 4 times.

30-45 min: WOD: 3 rounds: 
5 turkish getups, 
10 sumo deadlift high pull, 
10 pushup, 
10 jump squat, 
1 lap farmer carry




Kettlebell swing CHALLENGE 


REST YOU MUST, IF STRONGER IS WHAT YOU HOPE TO BE. ​