TXT PROGRAMMINGSTRENGTH WEEK 5 by carissa

WORKOUTS

 
Monday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min: RTR split row max weight 8 reps x 4  in between sets perform 5 reps of TRX “T” fly
 
30-45 min:  15 min AMRAP:
3 PULLUPS, 6 BURPEES, 9 DEADSWINGS, 12 SKATERS, 250 M RUN/ROW/150 ROPE SKIPS
                  
 
Tuesday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min:  Squat – RTR 8 reps x 4 in between sets perform 5 reps TRX assisted pistols
 
30-45 min:  “Ashley loves burpees”  Get as far as you can..
50 squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 swings
10 burpees
10 bear crawl
10 burpees
20 swings
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 squats
 
Wednesday:
0-15 min: Isolated / Compound Joint Mobility.15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min:  Partner push up ladder 1-10 up by 2’s and back down if peeps have time
30-45 min: 21-15-9 reps of thruster, chinees, swings

 
 
Thursday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min: Core – partner up!  30 seconds on/10 off 3 rounds of each circuit
1.
Partner A holds plank on ball – advanced can roll ball in and out
Partner B – lying leg raise holding weighted med ball overhead
2.
Partner A – Russian twist
Partner B – Butterfly sit-ups
 
30-45 min:            200 rope skips then:
3 rounds of 10 toes to bar/10 hollow body rock/10 weighted sit ups/10 burpees
After 3 rounds finish with 200 rope skips
 
 
Friday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min: Double Swing/High Pull/Snatch - At The top of each minute for ten sets/minutes have each person perform a set of Heavy double swings or high pulls or snatches depending on their current level for 15 reps. Make sure that they have perfect form if they are going to be swinging heavy or moving up in exercises. The following video contains the 3 elements of the exercises, if you can’t double high pull or snatch kettlebells with as much fluidity as this girl don’t try to teach it to others, remember monkey see monkey do! 
See Video http://www.youtube.com/watch?v=GagClsPcreE
 
30-45 min:  Workout:
Run, then 5 rounds of
10 push press right and left
10 touch jumps
10 plank up downs
10 v ups
After 5 rounds finish with a run
 
Saturday:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min:  Partner up – take turns doing 4 TRX pull-ups.  Partner can assist the other with keeping their back straight and helping with correct form – partner can stand behind them, their butt and back should line up with partners leg. 
30-45 min:  5 rounds for time:
20 squats, 20 snatches, 20 goblet walking lunge, 250 m run/row or 150 rope skips