TXT PROGRAMMING 04/04/22-04/09/22 STRENGTH WEEK: #1

TXT PROGRAMMING
04/04/22-04/09/22
STRENGTH WEEK: #1



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
10 BOOT STRAPPER
5/5 BOX STEP UP (modify height if height is too challenging.)
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS
10/10 MTN CLIMBER
 
    20-30   Lunge Strength 
Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION.
BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges
 
30-45     WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees or touch jumps

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge  (work on deep range of motion with great form)

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW modify length for anyone who needs it.

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees or touch jumps
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds 20/10
Band pull apart
Jump rope or jump jack 
  
20-30  Vertical press Strength &  WOD FIND A BEST FRIEND! ~ “The Day of Partners”
 5 Min:  Partner Strict Press pyramid - Start @ 1 Rep, then your partner does 1 rep. Then you do 2 reps and your partner does 2 reps. Hold your KB’s in the front rack position while your partner presses. REPS 1-10-1 get as far as you can.

·         5 Min:  Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set)

·         5 Min:  DBL KB Farmer Carry  and WALL SIT- Partner #1 holds a WALL SIT,  while partner #2 must do 2 laps around the classroom Farmer  Carry.

·         5 Min:  Partner Planks - One partner will plank and they must hold a plank for 30 seconds, then switch. Other partner rests or holds a hollow body hold.

·         5 Min:  Partner Sprints this can be done on the rower too for 150m  - Short distance outside, sprint as fast as possible, and rest while partner is running.

·        
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
150m Row
10 TRX Push up
20 butt kickers
10 Squat
5/5 side lunge
 
    20-45    Core Strength & CORE Strength test

·    (4min ish)     2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most sit ups they can in 2 minutes. Hands on shoulders, shoulder blades must touch ground each time. Partner holds their feet. Have them document how many sit ups they got. And we can revisit in 5 weeks. 

·    10+ min     1 Mile run or row (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) or people can row 1609m. Scale this to what people feel most comfortable with. Document there time and let them know. We will re-test in 5 weeks.

·         11  minute - The Marine Burpee Challenge: [Top of the minute]Students must start at 5 Burpees, and get the remainder of each minute to rest. Each round add 1 burpee.
(scale Burpee difficulty for student levels) Have them write down how many they got up to. We will re-test in 5 weeks.
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
Run or Row  250M
10 Wall Balls
10 KB Swings
 
    20-30    Lift Strength SUPER SET exercises
Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.

Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD LUCKY #7 - 7 Rounds of the following exercises for 7 reps each.
                7 Vups (Modify by Legs straight up toe touch.)
                7 Snatches R (KX 25W//35M) (Modify to OA SWING or OA HIGH PULL)
                7 Snatches L
                7 Burpees (Modify to touch jump or take out pushup)
                7 Pullups (Modify by doing TRX Pullup or TRX ROW)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: Ascending 5 min Amrap start @ 2 REPS
TRX T
BANDED LAT PULL DOWN
BANDED TRICEP EXT
KB SQUAT AND BICEP CURL
 
    20-30    Horizontal pull Strength: Super Set exercises
Tempo TRX Row
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.
 
    30-45    WOD:
BUY IN: 20 RENEGADE ROW + PUSH UP (MODIFY by doing alternating bent over row and separate pushup.) 
 REPS 5/10/15/10/5
BOX JUMP or STEP UP (dbl the reps for step up)
CAL ROW (10 calW//15 calM stays the same)
KB SWING to SQUAT (seperate the exercises to modify)
 
BUY OUT: 20 TRX MUSCLE UP or modify by doing DEEP TRX ROW
 
SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Spiderman Planks
Lite Gob Thrusters
Pushups
Jump Rope
 
    10-20    Squat Strength: Super set squats
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

Goblet Squat
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD  “The TERRIBLE 10’s” - Make sure students do the most challenging version/weight on each exercise, or they will finish the circuits too quickly. 

·         5 rounds: (8 min Cut Off must move on to the next 5 rounds)

o   10 Pull Ups or 15 TRX ROWS

o   10 Push Ups

·         5 rounds: (8 min Cut Off)

o   10 DBL KB Thrusters or Goblet Thruster

o   10 DBL KB SUITCASE Deadlifts or SINGLE KB Between the feet DEADLIFT

·         5 rounds: (8 min Cut Off)

o   10 Weighted Sit Ups or situps

o  10 Superman

1 MIN AB MAT AB BURNOUT

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