TXT PROGRAMMING CHRISTA WEEK 1/30-2/4/17 STRENGTH WEEK #1

MONDAY
 
1. 5 min Basic Mobility
2.10 min Specific Warm Up
3. 10 min STRENGTH:  Partner Lunges.  Run  the rack partner style Partner A lunges, Partner B holds plank and gets the next set of weights ready : )
4. 20 min WOD:   
"THE TALIA"
20 min time cap 
1 round
2- running Laps
20- Toes to Bar ( Int:  knees to elbow B- knees to as far as possible or V-ups)
7 R&L- One legged squats (I- TRX assist B- 2 legs)
150- Jump Rope
15 R&L- Snatch (I- High Pull B- Swing)
25- Weight overhead sit-up (I- weight on chest B- normal sit-up)
25- Burpees
10- Pull-ups (I- Rings B- Rows)
20- Dead Lifts
76- Mountain Climbers
15- Push-ups
30- Jump Lunges 
3- short Sprints



TUESDAY
 
1. 5 min Basic Mobility
2. 5 min Dowels
3. 5 min Specific Warm Up
4. 10 min STRENGTH:  5 Shoulder press R + 1 TGU  R //5 Shoulder press L + 1 TGU  L. 3x at top weight.
Kettlebell HardStyle - Military Press https://www.youtube.com/watch?v=3G_PcvN4wug

Kettlebell HardStyle - TGU https://www.youtube.com/watch?v=M7Am2CvXL4w

5. 20 min WOD:  3 rounds https://www.youtube.com/watch?v=fbGuPH59HLc
10 One Arm KB Swing R
10 One Arm KB Swing L
10 Bottoms up Reverse lunge R
10 Bottoms Up Reverse lunge L
10 Half Kneeling Windmill R
10 Half Kneeling Windmill L
400m RUN or ROW




 
WEDNESDAY
1. 5 min Basic Mobility
2. 5 min Specific Warm Up
3. 15 min  STRENGTH: TRX CORE 5 ROUNDS 30ON//10OFF
TRX KNEES TO CHEST
TRX PIKE
TRX KNEES TO ARMPIT SIDE CRUNCH
TRX ROLL OUT https://www.youtube.com/watch?v=yWrLbIIt95I
4. 20 min WOD:
BUY IN: 1 MILE RUN OR 1609 ROW


3 ROUNDS
45 SEC DBL ROPE SLAM OR BALL SLAM
10 ACROSS THE ROOM MED BALL TOSS
5 TOES TO BAR


BUY OUT: 75 V-UP




THURSDAY
1. 5 min Basic Mobility
2. 5 min Dowels
3. 10 min Specific Warm Up
4. 15 min STRENGTH: Run the Rack 5 SQUAT + 5 WEIGHTED STEP UP R & L. 3X AT TOP WEIGHT
FINISH WITH 50 PISTOL R// 5 PISTOL L
5. WOD:  10 min AMRAP move fast!!!!!
5 pullups
10 pushups
15 air squats


FRIDAY
1. 5 min  Basic Mobility
2.5 min  Dowels
3. 5 min Specific Warm Up
4. 10 min STRENGTH: SUPERSET 3 sets of 15 reps REVERSE GRIP TRX ROW (hands facing you elbows narrow.) + TRX ROW ELBOWS WIDE
FINISH WITH 75 DBL KB BENT OVER ROWS
5. 15 min  WOD: 15 min amrap with ascending reps (add a rep every round start at 3 reps, jump rope stays the same.)


Dead swing
Side lunge
30 double unders or 90 reverse jump rope
 
 
SATURDAY
1. 5 min Basic Mobility
2. 5 min Dowels
3. 10 min Specific Warm Up
4. 10 min STRENGTH: Run the rack on the double kettle bell 5 SUMO SQUATS + 10 SQUAT JACKS 
Repeat top set 3 times WITH NO SQUAT JACKS.
5. 25 min WOD:
Run
40 BURPEE T2B
Run
30 BURPEE PULLUP
Run
20 BURPEE BOX JUMP
Run
10 OVER MAT BURPEE
Run