TXT PROGRAMMING 8/6/18-8/11/18 STRENGTH WEEK: #10

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

LIFT STRENGTH:  TRX PULL-UPS-Have Clients Perform between 5-7 rounds of 5 pullups (between 25-35 repetitions). Should be almost horizontal, keeping shoulders back and down.
WOD:

21-15-9
Butterfly Sit-ups
DU (mod: singles 63-45-27)
Swings KX 35W/53M
Hand-release Pushups




HANDSTAND CHALLENGE 
3 rounds 15 on 20 off


crow pose



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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
Strength (10 min)
LUNGES
8-8-8-8-8-8
***Have clients perform 6 rounds of 8 lunges (4R/4L). Have them try to increase the weight every round. If they find their max weight before the sixth round, have them stay at their max weight for the remaining rounds***
WOD:
5 Rounds for time:
10 DBL KB Deadlifts KX 35W/53M
10 Box Jumps (mod: 10 trx jump squats) KX 20"W/24"M
10 Burpees
10 (5R/5L) Lawnmower Rows (Heavy) KX 40W/57+M





HANDSTAND CHALLENGE 
3 rounds 20 on 20 off


crow pose




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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:1 STRICT PRESS + 2 PUSH PRESS
-Perform 1 strict shoulder press and then 2 push press directly after. This is one round. Run the rack using this press sequence till you find your top weight. Do 3 sets at your top weight. (The strict press will be the limiting factor)


WOD:
15 Minute ASCENDING AMRAP:
1,2,3... R/L TRX Power Pull
1,2,3...Knees to Elbows
1,2,3... Wall Balls KX 14W/20M
10,20,30 Jump Rope (KX DBL UNDER 5,10,15...)




HANDSTAND CHALLENGE 
3 rounds 10 on 15 off
HEAD STAND




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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: L-sit + Turkish Sit-up
***Do 4 tabata rounds of L-sits (or L-sit Practice). After that, have members find a 3 rep max right and left of their Turkish Sit-up R/L.
WOD:
15 Minute AMRAP:
10 TRX Muscle up
15 Russian KB High Pulls( KX DBL 35W/DBL 53 M)
30 Double unders (mod: 90 Singles)
30/30 Mountain Climbers
10 Superman





HANDSTAND CHALLENGE 


3 rounds 10 on 15 off
Headstand






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

STRENGTH: One Legged Deadlift RTR 3X
***Run the rack with sets of 3 One-legged DL. When you find your max, start over and run the rack one more time. This should take about 10 minutes***
WOD:
3 Rounds:
10 Burpees wall ball KX 14W/20M
5/5 Alternating Pistols (USE BOX OR TRX FOR MODIFICATIONS)
5 kb Clean n Press R (KX 35W/53M)
5 kb Clean n Press L
10 T2B
500m Run





HANDSTAND CHALLENGE 


3 rounds 20 on 15 off
HEADSTAND



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

STRENGTH: Lawnmower Rows
***Run the rack to find a top set of 5 rep Lawn Mower rows. Perform 5 sets R/L at your top weight***
WOD: Chipper
40 Hip bridges R
40 Hip bridges L
40 Hand-release Pushups
40 pull up
40 DBL kb Thrusters KX 35W/53M
40 DBL kb Deadlifts KX 35W/53M
40 Butterfly Situps
40 DU or 200 Singles
40/40 Mountain Climbers
40 Dips (RINGS OR BOX OR TRX TRICEP EXT.)


HANDSTAND CHALLENGE 


3 rounds 20 on 15 off
HEADSTAND

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