TXT PROGRAMMINGBill Week of February2/20/2017 - 2/25/2017STRENGTH WEEK: #4

MONDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH:  Kettlebell Push Jerk (teach push press if unfamiliar with movement)
Run the rack with sets of 5 reps. Repeat top weight for 3 sets
https://www.youtube.com/watch?v=bNwMVXuF8C0




5. WOD: 
15 minute AMRAP:
12 swings
12 Alt. one-legged squats (modify: reverse lunges)
12 TRX rows
12 ball slams
2 sprints



TUESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Strict Pull-ups
Beginner: 6 set of 3 pull-ups negative. Ample rest.
Intermediate: 6 sets of 4-5 pull-ups with bands.
Advanced: 5-6 sets of 5 pull-ups. 


5. WOD: 

15 minute ascending AMRAP:
**Start at 5 reps and add 1 rep every round**

5 SDHP
5 Wall balls
5 V-ups
5 Supermen
5 Burpees



WEDNESDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: WALKING LUNGES (10 minutes)
8-8-8-8-8-8-8 (That's seven rounds)


Each student will complete 7 total rounds of 8 (4R/4L) walking lunges. Instead of high repetitions, focus on going heavier. Each round try to increase the weight. If student reaches their max weight, stay heavy for remaining rounds. 

BEGINNER: Bodyweight or Goblet lunges
INTERMEDIATE: Suitcase lunges
ADVANCED: Overhead lunges


5. WOD: 
4 rounds:
11 H.R. Push-ups
22 ice skaters
33 double unders (or 99 single unders)
44 mountain climbers
250m Run


THURSDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: Thrusters (full squat to overhead press)
Warm up by running the rack to your top weight of 3 reps. Perform 4 set of 3 reps at your top weight. 


5. WOD: (1 time through) 


800m Run [LOOOONG]
15 Knees to elbows
15 American swings
15 TRX jump Squats


400M [EXTRA MEDIUM]
10 Knees to elbows
10 American Swings
10 TRX Jumps Squats


250M run [MEH]
5 Knees to elbows
5 American Swings
5 TRX jump Squats
 
FRIDAY

1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH:: TURKISH GETUP
For 10 minutes, run the rack to find a 2R/2L max on the Turkish Get-up. It is helpful to start off on the weaker side!
5. WOD: 
1 minute: plank
1 minute: traveling lunges

11 minute AMRAP:
- 3R/3L KB snatches
- 6 box jumps
- 9 toes to bar
- 12 (6R/6L) TRX Power Pulls

1 minute: sit-ups
1 minute: hip bridges



SATURDAY
1. Basic Mobility
2. Dowels
3. Specific Warm Up
4. STRENGTH: LIFT: One-leg Deadlifts
RTR with 3 reps of the OL deadlifts for about 10 minutes. If you reach the top weight, start back at the bottom and work you're way up again. 
5. WOD: 



PARTNER CHIPPER: (25 minute cutoff)
(Each partner can only do 10 reps total and their partner has to wait while their partner is exercising, unless stated otherwise. Each partner will end up doing 1/2 the reps list. For example, Partner a does burpees 1-10, partner B does burpees 11-20, partner A does burpees 21-30, etc.)

2 LAPS (run together)
40 Burpees
60 Second Plank (done together)
80 Wall balls
100 Sit-ups
120 TRX Rows
140 Swings
160 Mountain Climbers
In good health, 

Bill and the Toadal Fitness Team
Westside and Dowtown Toadal Fitness
831-466-3764
[email protected]
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