TXT PROGRAMMING 8/20/18-8/25/18 STRENGTH WEEK: #2

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


STRENGTH:   Push up/ Trx Row / jump squat ladder party!   Find a partner: ROUND ONE Partner A does 2 pushups while partner B does 2 TRX rows, repeat by adding one rep each round and get up to 6 pushups for beginners, 8 pushups for intermediate and 10 pushups for advanced .   ROUND TWO. Start over at 2 reps of the push up this time substitute jump squats for the trx rows. Get as far as you can in remaining time.. high five as necessary.


15 min WOD:  2 rounds for time:
Run/Row
25 pullups
Run
25 pushups
Run
25 v ups
Run
25 goblet squats


HANDSTAND CHALLENGE 
1 min handstand kick up



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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
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.
15 min WOD:  
RUN – THEN,
3 rounds for time:
15 toes to bar
15 hollow body rock
15 situps
15 burpees         
    ** after 3 rounds finish with another run
HANDSTAND CHALLENGE 
1 Min Handstand kick up
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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:   RTR on the KB dead swing for 8 reps.  Repeat top set for 3 rounds.
15 min WOD:  5 rounds:
20 goblet squats
10 kb high pull  right and left
20 goblet walking lunges
run



HANDSTAND CHALLENGE 
3 rounds 30 on 15 off
Handstand
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
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
15 min WOD:  AMRAP:
10 TRX Muscle up
10 Wall Ball
10 Grasshoppers
10 Box jumps


HANDSTAND CHALLENGE 
3 rounds 30 on 15 off
Handstand
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:  RTR on the walking lunge 10 min stay at top kb once reached.
15 min WOD:   10 min EMOM of :
6 deadlifts/6 DBL kb push press/6 jump squats
Finish with a tabata 8 rounds- 20/10 of sitouts  
HANDSTAND CHALLENGE 
3 rounds 30 on 15 off
Handstand against wall optional shoulder tap
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SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:  RTR for 5 reps on the one arm press – repeat top set 2 times, then RTR one last time bottoms up style
15 min WOD:  3 rounds for time
5/5 snatch (right and left)
20 swings
5 wall walks
20 ball slams

HANDSTAND CHALLENGE 
3 rounds 30 on 15 off
Handstand against wall optional shoulder tap