TX​T PROGRAMMING3/5/18-3/10/18STRENGTH WEEK: #8

APRIL 9th Begins our 6 WEEK UBTC!
https://www.txtsantacruz.com/march-pull-up-challenge/week-2-pull-up-challenge
March PULLUP CHALLENGE!


MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
STRENGTH: CORE two EMOM’S try to pace and work through the whole minute
4 min EMOM:  even minute – diver sit ups, DEMO
odd minute: kb swings


4 min EMOM:  even minute – burpee,
odd minute:diagonal toe touch (LIKE A V-UP BUT ONLY REACH FOR ONE LEG.)


THEN one minute of max sit ups  
                                                     
WOD: 4 rounds:
20 goblet squats
15 TRX rows 
10 v ups
5 hanging knees to elbow OR TOES TO BAR
250M run

MONDAY DAY 5
Pullup CHALLENGE EXTRA CREDIT:
10 (strict)pullup

TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)WARMUP OPTION
STRENGTH:DEAD SWING   8 reps, RTR for advanced clients don’t let them start with the 15lb’s..  When they hit their top weight have them repeat 6 more times with 5 jump squats in between sets
WOD:
7 min partner AMRAP:
Partner A does 15 TRX Y while Partner B air squats
*Run together (preferably holding hands) between  AMRAPS ;)


7 min partner AMRAP
Partner A does 10 DBL KB clean and push press, partner B holds a plank

TUESDAY DAY 6
Pullup CHALLENGE EXTRA CREDIT:
3 rounds 15sec on/10sec off
Chin over bar hold
3 rounds 30 sec on / 10 sec rest
pullup



WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) STRENGTH: Partner chin up (palms facing your face)  Perform 5-10 sets of 5 chin ups.  If too easy add  some weight.  For beginners, pair them together and have hanging partner cross their ankles, while partner squats down and helps them up (ankles/feet push off of  partners hands..)  
WOD: 15 MIN AMRAP
10 ball slams
10 chinees
10 burpees
10 front rack reverse lunge each leg
100  rope skips OR 35 dbl unders



WEDNESDAY DAY 7
Pullup CHALLENGE EXTRA CREDIT:
1 pullup
1 jump jack
2 pull up
2 jumpjack
3 pullup
3 jump jack
4 pullup
4 jump jack
5 pullup
5 jump jack

THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) WARMUP OPTION


STRENGTH:Partner walking lunges while running the rack.
Partner A Front rack walking Lunge
partner B static squat hold
WOD:
3 rounds for time:
10 dbl kb snatch
10 dbl kb clean
10 dbl kb swing
5 wall walks
20 wall balls


THURSDAY DAY 8 REST DAY
Or  5 min of max STRICT pullup reps




FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)WARM UP OPTION
STRENGTH: RTR on the One Arm Press/ 5 reps, repeat top set 3 times.  Then go back to lightest weight and work on the bottoms up press.
WOD:
250m Run, then:
50 reps of :  
swings,
sit ups,
jump squats,
burpees,
box jump  ( depending on your class and  level – may be a chipper, trainer choice!)
Finish with a 250m Run




FRIDAY DAY 9
PULLUP CHALLENGE EXTRA CREDIT:
20 STRICT PULLUPS (CAN USE BAND OR ASSISTED PULLUP MACHINE.)




SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: CORE 4 rounds (30 sec on/10 off)  TRX boat pose, side plank hip lift ( R), side plank hip lift ( L)
WOD:
5 rounds:
10 reps of each:  
KB Push press right and left,
touch jumps,
plank up downs,
one arm KB swing right and left

SATURDAY  DAY 10
​PULLUP CHALLENGE EXTRA CREDIT:
3 ROUNDS
3 PULLUP
3 TRX BACK FLY

SUNDAY DAY 11
PULLUP CHALLENGE EXTRA CREDIT:
1 PULLUP