TX​T PROGRAMMING 11/12/17-11/18/17 STRENGTH WEEK: #2

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS STRETCH (5 MIN)
WARMUP:SKILL WORK:

• 2 rounds: 5 handstands against wall + 5 cartwheel. Pick out the people who SHOULD NOT be doing this exercises and give them two 20 second planks.
  

STRENGTH:

• (10 minutes) Run The Rack - 5 reps Kettlebell Chest Press (Click here for a demonstration)
  
• 1 lap farmer carry with final weight of Chest press
  

WOD:
12 Minute AMRAP:
10 TRX ATOMIC PUSHUP https://www.youtube.com/watch?v=Wp6-x5Tg2gk
10 LEG LIFT CEILING STOMP
10 Wall Ball SITUP
1 LAP HANDSTAND WALK OR 5 WALL WALK + PUSHUP
200m Sprint (just make it a short run, make 'em move FAST).

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) 
STRENGTH: CORE:

• 2:30 minute plank game: Have them start of on their hands, and then mess with them. Call out, "on your forearms" "on your hands" "one hand out" "switch hands"! Get vindictive and creative with your torture! :D
  
• then, 4X10 weighted sit-ups. Have them hold a kettlebell at their chest and sit up against the weight! If it is too easy, have them increase the weight every round.
  

WOD:
Partner Chipper: (Each person has a cap of 10 reps and must do 10 reps before their partner can go. Each student must rest while their partner is performing their exercise)
180 Situps
100 box overs
100 KB swings
20 WALL WALK OR HANDSTAND PUSHUP
100 Double Unders or 300 Rope Skips
4 Laps (both partners must run the lap together!)

WEDNESDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: STRENGTH:
DBL KB CLEAN

• "Run the Rack with sets of 8 reps. When you find your 8 rep max, perform 3 more sets R/L of your 3 rep max.
  

WOD: THE RUDY BENCHMARK (FOR BEST TIME)
7 ROUNDS
10 SNATCHES R
10 SNATCHES L
10 STRICT PULLUP (NO KIP)
10 BURPEE BOX JUMP
250M RUN


THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) STRENGTH: 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 3 times.
  
  • If "advanced" students finish early, do a 5,4,3 2,1 of partner, bodyweight pullups.
    

WOD: (for time)

30 Russian Swings
---
4 Rounds:
10 KB Clean Thruster
10 CAL ROW OR AIRDYN BIKE OR 20 DBL UNDERS
---
30 Russian Swings


FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
STRENGTH: L-Sits with Yoga Blocks (Scale appropriately)

• Beginner: 3 rounds: 15sec L leg hold, 15sec R leg hold, 30 second rest
  
• Intermediate: 3 rounds: 20-30 sec both legs lifted but bent, 30 seconds rest
  
• Advanced: 3 rounds: 20 - 30 seconds legs straight and hips pushed forward, 30 seconds rest.
  

TRAVELING LUNGES 5X12

• 6R/6L Lunges. Only 5 rounds TOTAL. Do not run the rack for 10 minutes. If the find their max weight, stay at the weight.
  

WOD: 15 min amrap
Run 1 Lap
20 Sit-ups
30 Double Unders or 90 singles
50 FAST Air Squats
30 Double Unders or 90 singles
20 Sit-ups
1 Lap over head waiter carry (like farmer carry but over head with 2 kb)

SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP 
STRENGTH: 7 minute EMOM (Every Minute On the Minute)
3 Heavy Squats
5 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up**


WOD: (For Time)
50 Double unders or 150 Singles
---
then:
6 rounds:
3R/3L Snatches
6 BALL SLAM
6 SUPERMAN
3 LUNGE AND HALO R
3 LUNGE AND HALO L
1 LAP FARMER CARRY
----
then:
2 Laps run or 500m row

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