TX​T PROGRAMMING 10/16/17-10/21/17 STRENGTH WEEK: #8

MONDAY
WARM UP CLASS AS A GROUP WITH BASIC MOBILITY (5 MIN)
DOWELS STRETCH (5 MIN)
SPECIFIC DYNAMIC WARM-UP 
STRENGTH:
10 MIN PARTNER LEG RAISE &THROW BE CAREFUL OF YOUR BACK!!!!
One partner lays on the ground holding the other partners ankles
The other partner throws their legs.


20 THROWS THEN SWITCH
After both have gone the run together and start again.
https://www.youtube.com/watch?v=2owf3NTjGzk


WOD
15 MIN AMRAP
20 WALL BALL SITUP
250M RUN
10 TOES TO BAR
100 JUMP ROPE OR 25 DOUBLE UNDERS



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) 
Swing - Run the rack working on the Swing for 10 reps. For strong clients have them swing 2 kettlebells. Watch for neutral spine throughout and don’t allow bad form to swing heavier.
Stay at heaviest have them complete 3 rounds of 10 reps on most difficult weight, that they can maintain perfect form on


  15 Min WOD
60 sec on 30 sec off 1st round,
40 seconds on 20 seconds off 2nd round
30 sec on 15 sec off 3rd round,
20 sec on 10 sec off 4th round of:
               1 DEAD SWING
https://www.youtube.com/watch?v=dJBw7mo_CwI (do first version)
https://www.youtube.com/watch?v=CqoBOSKZccs (good tutorial)
               2 O.A STRICT PRESS RIGHT
               3 O.A. STRICT PRESS LEFT
               4 SNATCH SWING SWITCH or swing switch
(only do snatch swing switch, always switch hands in front  of you. Watch the video at 1 min)
https://www.youtube.com/watch?v=9d6wHVD_LdM
       .
 




WEDNESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:
10 MIN HORIZONTAL PULL
10 reps TRX ROW FROM GROUND OR TRX ROW WITH FEET ON EXERCISE BALL
(Have people take their time trying to accomplish the best rows for 10 reps, they do not have to bust them out.)
THEN
10 STACKING PLANKS
REPEAT AS MANY TIMES AS POSSIBLE IN 10 MIN.


BENCHMARK WOD!!


Christa  Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes!
Beginner
10 Lunges (per leg)
20 Wall Ball (8 LB Women /10 LB Men)
30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L)
40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men)
50 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)
40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men)
30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L)
20 Wall Ball (8 LB Women /10 LB Men)
10 Lunges (per leg)
       Intermediate
10 Jump Lunges (per leg)
20 Wall Ball (10 LB Women /12 LB Men)
30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L)
40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men)
50 Burpees (No Pushup)
40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men)
30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L)
20 Wall Ball (10 LB Women /12 LB Men)
10 Jump Lunges (per leg)
Advanced
10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /12 LB Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
50 Burpees (Chest To Ground On Every Rep)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
20 Wall Ball (12 LB Women /12 LB Men)
10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men)



THURSDAY
BASIC MOBILITY (5 MIN)

DOWELS (5 MIN)

SPECIFIC WARM-UP (5-10MIN) 
10 MIN STRENGTH:
5X5 Squats
-Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps.

WOD 20 min cutoff
21-18-15-12-9-6-3
Single Leg Step up hold kb L
Single Leg Step up hold kb R
Wall Ball
over the shoulder slam ball throw L
over the shoulder slam ball throw R


FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 


10 MIN Alternating shoulder Press - Run the rack working on alternating press for 5 reps right and left. For advanced clients have them master the bottoms up version of the alternating press. 5X AT TOP KB R & L



15 MIN Death By Burpee THRUSTERS!! - Do one set of burpee Thrusters at the top of each minute for 15 minutes and increase each set by 1 rep until you aren't able to make it in the 1 minute. Once you can’t make it anymore work back down. *Start everyone out on 6 reps.


(EXAMPLE: 6 reps, 7 reps, 8, 9, 10, 11, 12, 13, 14, 15, 16FAIL, 15, 14, 13, 12)



SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP 
STRENGTH:“Core Galore” 30 sec on 15 sec off of:
One Arm Hover plank Right
One Arm Hover Plank Left
V ups    
Hipups Right
Chinees
Hipups Left
Leg Lifts
Plank With a knee lift (spiderman plank)
Situps
Hollow Body Rocks
Bicycles
Superman Rocks
Mountain Climbers


WORKOUT:  
AMRAP 15 Minutes:

9 Deadlifts 
12 Push-ups
15 Box Jump\
s