TX​T PROGRAMMING STRENGTH WEEK: #4 07/10/17 - 07/15/17

Monday

0-15 min: Isolated / Compound Joint Mobility.

15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH: RTR One Leg Deadlift 5 reps each side. Repeat top set three times.

WORKOUT:

30 seconds on/15 off for 3 rounds of:
TRX tucks
Russian Twists
THEN:
5 rounds for time of:
250m Run
15 double kb thrusters

tuesday

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH: 10 minute EMOM
Have class perform 15 reps at the top of the minute every minute for 10 mins of:
Dbl Swing/ High Pull/ Snatch

WORKOUT:
15 min AMRAP:
2 laps walking lunge
15 wall balls
10 chinees

wednesday

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH: RTR Squat 5 reps. Repeat top set four times. Try and move quickly (and safely)
to leave enough time for the workout. It's gonna be tight!

WORKOUT:
19 minutes of pure hell.
20 sec on/ 10 off for 8 rounds. Finish all 8 rounds before moving on to the next exercise.
Pullups
1 min rest-
Jump lunges
-1 min rest-
Pushups
-1 min rest-
TRX jump squats

thursday

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH: (12 min) One Arm Push Press/Burpee: RTR on the OA push press for 5 reps
right/left. When they top out, have clients do 15 burpees FAST! Repeat at top weight. Repeat
burpees also.

WORKOUT:
15 Min Cutoff
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Each Side Of The Following Complex
(NOTE: Do reps Right and Left. If you make it to 1, Go Back Up)
OA Swing
OA Clean
OA Rack Squat
OA Press
Box jumps

friday

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH: Partner Lunge and Plank. RTR on walking weighted lunge/ while partner holds
plank.

WORKOUT:
5 min AMRAP of:
5 plank up downs right & left
10 single leg hip lifts right/left
THEN:
10 min AMRAP of:
10 goblet squats
15 burpees
20 swings

saturday

0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH: RTR Split Row (5 reps). Repeat top set four times.

WORKOUT: Lucky #7 Plus
7 rounds of:
7 V ups
7 burpees
7 OA swings (or snatches) L and R
7 pullups
7 pushups
7 grasshoppers