TX​T PROGRAMMING 10/02/17-10/07/17 STRENGTH WEEK: #6

MONDAY
WARM UP CLASS AS A GROUP WITH BASIC MOBILITY (5 MIN)
DOWELS STRETCH (5 MIN)
SPECIFIC DYNAMIC WARM-UP (5-10MIN) Warm Up Suggestions: 3 rounds of 5 reps.  sprinters hip stretches, side lunges, hindu pushups 


STRENGTH: (10 MIN)  Pistol (trx assisted, bench assisted, partner assist or no assistance)  have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes. https://www.youtube.com/watch?v=1-Yuq9pD7JY
5 SETS OF 5 REPS OF THEIR MOST DIFFICULT VERSION.


WOD 15 min CUTOFF:  
18 rounds (weight should be challenging)
REPS 1-2-3-2-3-4-3-4-5-4-5-6-5-6-7-6-7-8
Double clean (2x53#M)(2x35#W)
Goblet squat (2x53#M)(2x35#W)

IF YOU HAVE TIME AB CARDIO FINISHER!!
1 MIN SITUP BURNOUT TRY FOR 100

TABATA BATTLE ROPE JUMPING JACKS 
8 ROUNDS 
20 ON/ 10 OFF 


TUESDAY
GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACHOTHER  DURING BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10 MIN) warm up hindu pushups, rocking planks, plank scapular rectractions, shoulder packing.
STRENGTH: HORIZONTAL PRESS
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
  
• Flip over for 60 second sit-ups
  
• 45 seconds wide push-ups
  
• 45 seconds elbows-to-knees crunches
  
• 30 seconds kettlebell diamond push-ups
  
• 30 seconds V-UPS
  
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick
  

WOD: (20 MIN)
5 rounds
For rounds 2 through 5 swap out pull-ups for (ROUND 2)push-ups, (ROUND 3) sit-ups, (ROUND 4)squats, and (ROUND 5) double unders OR JUMPROPE.
20x Pull-ups
10x Deadlifts
20x Pull-ups
10x Burpees
20x Pull-ups
10x Walking KB lunge
20x Pull-ups
10x KB thrusters 
20x Pull-ups


WEDNESDAY
BASIC MOBILITY (5 MIN)

DOWELS (5 MIN)

SPECIFIC WARM-UP (5-10MIN) 
4 Min AMRAP
20 Situps
20 Plank Wall Touches (Touch wall with alternating hands.  Keep spine neutral and core intact)


4 Min AMRAP
20 Mtn Climbers
10 Side plank hip ups

STRENGTH: CORE TGU/ TSU
Have clients do 5 TGU on the left side, then 5 TSU on the left.  Then both on the right.  Repeat with increasing weight til they reach a safe max.  

WOD:(20 MIN)  5 rounds
DBL KB Chest press 3-6-9-12-18
Sumo deadlift high pull 18-15-12-9-6-3


End wod with 400m run
THEN 1 MIN
Toes to bar Burnout!  Make sure they count their reps!


THURSDAY
BASIC MOBILITY (5 MIN)

DOWELS (5 MIN)

SPECIFIC WARM-UP (5-10MIN) Warm Up Suggestions: Shoulder rolls, Overhead squats, Overhead Lunges, Jumping jacks, sprinter stretch and hamstring flexibility.
Skill:10 min double under skill practice
https://youtu.be/iZamtJlKKt4


STRENGTH: LIFT Run The Rack For 10 Minutes Perform 5 Reps Each(really focus on getting them to the next level safely)
BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women)
EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone)
WOD: 15 Minute Ascending AMRAP Of:
(Perform 3 rep on the first round, 4 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
    -Burpee wall ball
    -KB Windmill R ( https://youtu.be/6651sjanpxI )
    -KB Windmill L
    -Rope Skips or D.U. (+10X each round)

FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) Warm Up Suggestions: Shoulder rolls, Overhead squats, Dowel presses and strict pulls, anything you can do to get them to activate their lat to bring their elbow from overhead to their hip.
Incorporate into warm-up:
2 Rounds:
- 10 Bar Scapular retractions (Click here for a demonstration)
- 10 scapular wall slides (Click here for a demonstration)


STRENGTH: (Cut off after 10 minutes)
PULL-UPS: Partner up!
-Demonstrate a pull-up and show everyone how to activate their lats by sliding their shoulder blades toward their glutes. An example is given in the video above.
-Make everyone try a pull-up if they haven't done one before.
-Then, make sure everyone is partnered up for the following pull-up modifications:

• PROGRESSIONS:
  
• Super beginner:  10,9,8...1 Deep TRX rows
  
• Beginner: 10,9,8...1 Jumping Pull-ups
  
• Intermediate; 10,9,8... 1 Ring Negatives
  
• Advanced: Find 1RM pullup. Perform 1 Rep Max 5 times.
  
  • If "advanced" students finish early, do a 5,4,3 2,1 of partner, bodyweight pullups.
    

WOD:
1 round FAST (WORK FOR FULL 15 MIN IF THEY FINISH EARLY THEY GET TO ROW 40CAL)
50 DOUBLE KETTLEBELL CHEST PRESS
50 RENEGADE ROW WITH PUSHUP
150 JUMP ROPE OR 50 D.U.
50 TOES TO BAR
50 DIPS (RINGS, TRX OR ON A BOX.)
150 JUMP ROPE OR 50 D.U.


SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP PLAY A GAME! TAG, DODGE BALL, RED ROVER(5MIN)
STRENGTH:Partner Lunges
Have clients partner up. 
A: 5R/5L LUNGES IN PLACE
B: rests  
Switch, and repeat with increasing weight.

WOD: 1 TIME THOUGH
1x 10 spinal rock/ burpees

5 ROUNDS
5 Dead SWING
10 Push-ups

1x 10 Spinal rock/ burpees

5 ROUNDS
5 Deadlift
10 TRX rows

1x 10 Spinal rock/ burpees


THEN 
50 KB SWING

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