TX​T PROGRAMMING 10/30/17-11/04/17 STRENGTH WEEK: #10

MONDAY
WARM UP CLASS AS A GROUP WITH BASIC MOBILITY (5 MIN)
DOWELS STRETCH (5 MIN)
SPECIFIC DYNAMIC WARM-UP 
WARMUP:
Jog 400m
50x Jumping jacks
40x Sit-ups
30x Push-ups
15x Squat jumps
Jog 400m

STRENGTH: STRICT PULL-UPS
-Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups)
-Intermediate: Shoot for 18-24 strict-pull-ups
-Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups)
*****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups*****


WOD:
3 Rounds:
10 Goblet Lunges
10 Burpees
250m Run

2 Rounds:
15 V-ups
15 Russian High Pulls
15 box jumps (modification: 10 high TRX jump squats)

1 Round:
-8 TGU (4R/4L)

TUESDAY
GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACH OTHER  DURING BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10 MIN) 
Warm-up: 3 rounds
20x Walking lunges
20x Squats
20x Push-ups
1 lap buttkickers
Run 100mSTRENGTH Partner Lunge
-Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight.
PARTNER A: 5R/5L LUNGE
PARTNER B: FARMER CARRY HOLD (Partner holds kb until it is their turn to lunge.)


WOD: 15 min time cap
​10-8-6-4-2-4-6-8-10
H.R. Push ups
X5 D.U.  (50/40/30/20/10) or X10 Jump Ropes (100/80...20)
Russian KB Swings
Suitcase Lunges

WEDNESDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
3 ROUNDS
10 SEATED SHOULDER PRESS
3 WALL WALK
10 SECOND CROW POSE HOLD
10 SIT UPS
10 SUPERMAN

STRENGTH: OA Push Press 5R/5L
-Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight.

WOD:
4 Rounds:
50m Farmer Carry
15 Wall balls
12 Sit-ups to Russian twists
10 TRX Rows
50m Sprint

THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 
3 rounds
7x Burpees no p.u.
10x Knees to elbows
15x Squats
30x Mountain climbers
STRENGTH: CORE
10 MINUTE E.M.O.M.
-Odd minutes: 10 toes to bar (modification: hanging or supine leg raise)
-Even Minutes: 3R/3L TSU


WOD: 4 TABATA WORKOUTS
Make sure to write down all the reps you get in each 20sec. Add up all reps in the end for your score.
Finish ALL 8 rounds of each exercise before moving to the next.
8 rounds 20 sec on/ 10 sec off

-BALL SLAM
-DBL CLEAN AND PRESS
-TRX JUMPSQUAT
-BURPEE
FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
 2 rounds
100x Jump rope singles
30x Squats
15x Push-ups
15x Pull-ups
STRENGTH: Deadlifts
-Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight.

WOD:
15 Minute AMRAP:
50 Mountain Climbers
10R/10L TRX Power Pulls
15 box jump
1 lap bear crawl

SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP 
20x hindu push-ups
20x Knees to elbows
20x (10/10) one leg hop
20x V-ups
1 lap sprinter lunges
Jump rope 2 minutes
STRENGTH: Lawnmower Rows
-Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight.
WOD:
20 Minute AMRAP: (every 5 min you must do 5 burpees.)
10R/10L Single-arm KB Chest Press
12 (6R/6L) One-arm kb highpull
14 air squats
Run 250m
14 (7R/7L) One-arm kb swing
12 Plank Jacks
10 Sit-ups