TXT PROGRAMMING 9/17/18-9/22/18 STRENGTH WEEK: #6

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: Squat
5 min Static squat hold and run!
Have class partner up.One partner holds a static squat, while partner completes a 250m run. and switch.
5 min Complete 3 rounds 5 rep max dbl kb squat.
WOD:
15 min AMRAP


Add 5 reps reach round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 ab mat Situps
10 WALL BALL
20 bicycles
10 TRX REAR foot elevated split squat R
10 TRX Rear Foot Elevated Split  Squat L : http://youtu.be/YItAiT6e6BA


CHIN OVER BAR HOLD CHALLENGE 6 rounds 20 on 15 off


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


STRENGTH: Press (H)
3 rounds
30 sec plank hold
30 sec pushup


10 min Form a circle. Moving clock wise around the circle. One person goes at a time.  
Each person does 10 pushups and holds plank till it is their turn again.
If one person falls from plank everyone does 10 inch worms. Then resume.


WOD: for your best time! (15 min cut off)


3 rounds


20 single leg deadlift R
10 pushups
20 single leg deadlift L
10 pushups
15  snatches R
10 pushups
15 snatches L
10 pushups
1 sprint (add a sprint each round)


CHIN OVER BAR HOLD CHALLENGE  6 rounds 20 on 15 off
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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH Core


TABATA 8 rounds 20 on 10 sec plank of
-Side plank hiplifts


&


8 rounds
20 on 10 sec hollow body hold
-Side V-up: http://youtu.be/gxBOxA2OMgU


WOD:
5 rounds 20 min cutoff


10 WALL BALL SITUP
30 MTN CLIMBER ON MED BALL
15 MED BALL V-UP
30 LATERAL HOPS OVER MAT (R+L=1)


CHIN OVER BAR HOLD CHALLENGE  6 rounds 25 on 15 off
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH 10 min KB DEADLIFT & HEAVY SWING
R.T.R (run the rack)
5 reps KB DEADLIFT
after each deadlift stay on the same designated heavy weight KB and swing 10 reps.  
Then move up to next kb. When you get to heaviest go back to the beginning and R.T.R again.


WOD: ***Each AMRAP Starts at 1 Rep and each round gain 1 repetition. For example: the first round is 1 rep, the second round is 2 reps, etc.***

7 Minute Ascending AMRAP :
H.R. Pushups
Lawnmower Rows R/L
Shuttle Run

7 Minute Ascending AMRAP :
Deadlifts
Ball Slams
X10 Jump Rope
CHIN OVER BAR HOLD CHALLENGE 6 rounds 25 on 15 off
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH Pull (V) 10 min


PARTNER PULLUPS!


CHOOSE to add reps or add weight


Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps.


(PARTNER PRACTICES HANDSTAND WHILE WAITING)


Before wod complete 10 Burpee pullups and one run.


WOD:
5 Min Emom- Dbl Swing/ High Pull/ Snatch


Have client perform 15 Dbl Swings, High Pulls and/or Snatches Every Minute on the Minute.  My favorite progression is-
5x) 1 Swing
     1 High Pull
     1 Snatch
10 Rounds 45 sec on 15 sec off (ALTERNATE BETWEEN THE TWO EXERCISES)
-HAND STAND PUSHUP OR PIKE PUSHUP
-BUTTERFLY PULLUP (or pullup of choice)
The ButterFly Pullup Instruction Crossfit Park Ci…: http://youtu.be/Mvhxum803go




CHIN OVER BAR HOLD CHALLENGE 6 rounds 30 on 15 off
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SATURDAY: BENCH MARK!
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH LUNGE


10min R.T.R DBL KB LUNGE
LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT.
Reverse lunge back to other side of room and pick up next heaviest weights.
When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up.


WORKOUT:
4 Rounds of
50m HEAVY Farmer's Walk
20 Swings
250m Run


CHIN OVER BAR HOLD CHALLENGE 6 rounds 30 on 15 off