TX​T PROGRAMMING 09/11/17-09/16/17 STRENGTH WEEK: #3

TX​T PROGRAMMING 09/11/17-09/16/17 STRENGTH WEEK: #3
The MONDAY 9/11 workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. 



MONDAY
0-10 MIN FULL BODY MOBILITY, DOWEL STRETCHES & functional WARMUP
10-25 MIN POWER STRENGTH:MED BALL Side Throw (Partner up)
https://www.youtube.com/watch?v=VWYzvmsgNo8&feature=youtu.be
20 rounds 20 sec on /10 sec off
Partner A Does right then left (each person gets Two 20sec intervals)
Partner B Does right then left

Partner A Stands in lunge & catches with twist & throws with as much power as possible from the hip.  
Partner B Throws Ball back
This is a great movement that trains power in the transverse plane.Throwing a medicine ball is also an awesome core movement to redirect force from the ground through the upper body. The linkage between hip rotation, core stability, and the expression of power through the upper body is hard to miss and tough to beat. Make sure you generate power through the lower body and rotate the back foot to finish the movement. In the video one of my athletes is doing a medicine ball side throw, but you could do the same drill with a pressing motion to make it even more effective in your upper body training.



25-45MIN 9/11 WOD
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (53#M / 35#W)
11 Burpee Chest to Bar Pull-ups
11 DBL KB Cleans (53#M / 35#W)
11 HSPUs or Pike Pushups
11 KB Swings (53#M / 35#W)
11 Toes to Bar
11 Deadlifts (dbl 53#M / dbl 35#W)
11 Push Press (53m/35w)
2001m Row  or 2001m Run (1.25 miles)


TUESDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo


WARMUP:

1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q

20 DEAD BUGS

30 LEG LIFTS

10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL

---modify with: plank

20-30min STRENGTH: DEADLIFTS

-Run the rack up to max weight, then:

5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights.

30-45min WOD:

10 MIN AMRAP:

7 Burpee jumping jacks (jumping jacks instead of jump)

10 Double KB Thrusters

14 Traveling KB lunges (same weight as thrusters)

SPRINT

-then, WITHOUT REST, go directly into:

10,9,8,7,6,5,4,3,2,1

- Swings

- Sit-ups


WEDNESDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
-SKILL: Med ball cleans
-4 Tabata rounds of medball cleans


-STRENGTH: Bent-over Rows
Run the rack with bent over rows in sets of 5 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING!


-WOD:
12 minute ascending AMRAP: (1 rep first round, 2 reps second round...)
Burpees + KB Swing (one movement)
TRX muscle up Box Jump
X10 Jump Rope

FINISHER:
1 minute plank (hardest modifications possible)

1 minute wall sit (hardest modifications possible)


THURSDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,

Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up:

15R/15L Side Lunges

20 reps TRX Rows

20 reps Superman


20-30Min STRENGTH:

5X5 Squats

-Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps.

5. WOD:

5-minute clock: (HOW FAR CAN YOU GET IN 5MIN?)
-Run 250m then,

ascending AMRAP for remainder of 5 minutes:
1,2,3...
R/L Snatches
Box Jumps
Ball Slams
Butterfly Sit-ups


THEN!!
10 Minute AMRAP:
7 Ball Slams
7 Box jumps
7R/7L Clean n' Press (touch ground every time)

7R/7L TRX Power Pulls





FRIDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
-SKILL: Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.

-STRENGTH: KB CHEST PRESS

Have clients run the rack with single-arm chest press for 5 reps each side. Have students complete 4 sets at top weight.

30-45min WOD:PARTNER CHIPPER!

--When it is your turn, you have to complete exactly ten reps before your partner can go; you partner has to PLANK while you're going. Also, the way the reps work is each partner end up doing HALF of the number of reps listed. Example: Partner A does reps 1-10, the Partner B does 11-20, then partner A does 21-30. So on, so forth. Half fun!

60 Hollow Body Rocks

80 WALL BALL

100 KB Swings

120 KB Squats

140 V-UP

160 BALL SLAM

4 laps (each partner does 2 laps in the end. You partner planks while the wait for you)


SATURDAY
5 MIN FULL BODY MOBILITY & DOWEL STRETCHES
10 MIN WARMUP & SKILL:
1 time through circuit warmup
10 cal Row
20 travelling lunges
20 (10R/10L) snatches (light weight)
20R/20L Side V-Ups
60 Double Unders (180 singles)
20 TRX Rows
20 Air squats
-SKILL: Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.


-10 min STRENGTH: TURKISH SITUP & MORE CORE!!!!
For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up. It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight.
3 rounds of
15 toes to bar 15 hollow body rock 15 superman


WOD:
Run To The Hills
“Run To The Hills” For time with 25 minute cutoff:   
250m run
20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run