TXT PROGRAMMING STRENGTH WEEK #9 3/27/17-4/01/17

MONDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up (SUGGESTION: Banded Good mornings) https://www.youtube.com/watch?v=Eaqaj4Zf7mc
4. STRENGTH:Romanian Deadlift
***Run the rack with 5REPS romanian Deadlifts. When you find your max, start over and run the rack 1-2 more times. This should take about 10 minutes***
5. WOD: 18 MINUTE AMRAP:
***Every 3 minutes, do 5R/5L SITOUTS***
8 Toes to Bar or V-ups
10 Alternating Clean n' Press
12 Box Step-ups
14 TRX Tricep press www.youtube.com/watch?v=dbljmBNeKNw

TUESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up www.youtube.com/watch?v=fERz1zbxRYc
4. STRENGTH:
Bent over Back Fly with Dumbbellwww.youtube.com/watch?v=ttvfGg9d76c
or
 TRX Back Flywww.youtube.com/watch?v=9nIFMS6JgKg
SUPERSET with 10 band pull aparts www.youtube.com/watch?v=NKBsia-o9N4
***Run the rack to find a top set of 5 reps. Perform 4 sets at your top weight***
5. WOD:
7 MINUTE AMRAP:
10 KB SWING HIGH PULLS
10 SKULL CRUSHERS
10R/10L LAWNMOWER ROWS
30 Double Unders (mod: 90 singles) https://www.youtube.com/watch?v=q7dRcvba35A
REST 1 MINUTE
7 MINUTE AMRAP:
10 TRX Push-ups www.youtube.com/watch?v=b4fUS7yITAw
10 TRX Wide elbow Rows
10 calorie row www.youtube.com/watch?v=WSqlNqmUDsw
30 Battle rope reps www.youtube.com/watch?v=o6yX0GVDu1Y

WEDNESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Bulgarian split SQUATS + Box step up 5R/5L www.youtube.com/watch?v=gEa4m-mKZAk
-Run the rack with Bulgarian split squats 5R/5L reps . Perform 4 sets of 5 reps at your top weight.
5. WOD: (2 five minute clocks + 1 final run)
5-minute clock:
-Run 250m then,
ascending AMRAP for remainder of 5 minutes:
1,2,3...
R/L Snatches
Box Jumps
Ball Slams
Butterfly Sit-ups
5-minute clock:
-Run 250m then,
ascending AMRAP for remainder of 5 minutes:
****start where you left off
R/L Snatches
Box Jumps
Ball Slams
Butterfly Sit-ups
+ Run 250m after final AMRAP

THURSDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Double Chest Press + 10 HR push-ups
-Run the rack with 5 reps of double chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. Try to go directly from you chest press into your push-ups, and save the rest till after the superset. If you need to, create a time cap appropriate to the fitness level of your class.
5. WOD:
15-minute AMRAP:
1R/1L TGU www.youtube.com/watch?v=0bWRPC49-KI
5 knees to Elbows www.youtube.com/watch?v=IJZpz5C1dAA
9 Wall Balls
13 Sumo Deadlift High Pulls
250m Run


FRIDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. 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 of their Turkish Sit-up R/L.
5. WOD:
2 Rounds:
50 DU
30 crunch tucks
50m Sprints www.youtube.com/watch?v=FQmD1Jvpce4
Chipper:
50 Dips
50 (25R/25L) one-arm thrusters
50 (25R/25L) one-arm swings
50 Body Scissors https://www.youtube.com/watch?v=xw-2PP8mPBw
2 Rounds:
50m Sprints
30 hollowbody rocks www.youtube.com/watch?v=WRHcG59yN2Q
50 DU

SATURDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: One-arm High Pull www.youtube.com/watch?v=ocu9paNtGWY
***Run the rack with 5reps one-arm high pulls. When you find your max, start over and run the rack 1-2 more times. This should be good practice for a challenging move. It should take about 10 minutes***
5. WOD:
4 Rounds:
5 Renegade Rows (push-ups, row R, row L)
10 Chin-ups
15 KB Swings
20 Over head Goblet Lunges
25 Sit-ups