TX​T PROGRAMMING 11/27/17-12/02/17 STRENGTH WEEK: #4

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS STRETCH (5 MIN)
WARMUP YOUR CHOICE :)
STRENGTH LIFT: Russian High Pull (10 minutes)
RTR with Russian High Pulls in sets of 5. Maintain good swinging form and make sure their elbows stay above the kettlebell. (No flaccid kettlebell at the top of the high pull!)

WOD: FINISH ALL EXERCISES BEFORE MOVING TO NEXT TIME
4 CIRCUITS:
1ST: 60 SEC ON/ 30 SEC OFF
2ND: 40 SEC ON/ 20 SEC OFF
3RD: 30 SEC ON/ 15 SEC OFF
4TH: 20 SEC ON/ 10 SEC OFF

Double Unders (Mod: jump rope)
Plank Up/Downs
Ball Slams
KB SWING FLIP SQUAT


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:  10 minute EMOM  
Have class perform 15 reps at the top of the minute every minute for 10 mins of:
Dbl Swing/ High Pull/ Snatch  


WOD:  
15 min AMRAP:
2 laps walking lunge
15 wall balls
10 chinees




WEDNESDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: STRENGTH:  RTR Squat 5 reps.  Repeat top set four times.  Try and move quickly (and safely) to leave enough time for the workout.  It's gonna be tight!

WOD:  19 minutes of pure hell.
20 sec on/ 10 off for 8 rounds.  Finish all 8 rounds before moving on to the next exercise. If they stop at anytime they do 1 burpee and then continue the exercise they are on.
Pullups
-1 min rest-
Jump lunges
-1 min rest-
Pushups
-1 min rest-
TRX jump squats


THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) STRENGTH:  (12 min) One Arm Push Press/Burpee:  RTR on the OA push press for 5 reps right/left. When they top out, have clients do 15 burpees FAST!  Repeat at top weight.  Repeat burpees also.

WOD:  
15 Min Cutoff

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Each Side Of The Following Complex
(NOTE: Do reps Right and Left.  If you make it to 1, Go Back Up)
OA Swing
OA Clean
OA Rack Squat
OA Press


FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
skill: 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.
  

STRENGTH:  CORE! Partner Lunge and Plank.  RTR on walking weighted lunge/ while partner holds plank.  Then both partners do 10 slow v-ups together.(5 count lowering)
A: LUNGE
B: PLANK
A&B: 5 SLOW V-UPS TOGETHER.


WOD:
5 min AMRAP of:  
5 plank up downs right & left
10 single leg hip lifts right/left


THEN:
10 min AMRAP of:
10 goblet squats
15 kb swing
10/10 Clean and Squat





SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP
STRENGTH: One-leg Deadlifts
RTR with 3 reps of the OL deadlifts for about 10 minutes. If you reach the top weight, start back at the bottom and work you're way up again


WORKOUT:  Lucky #7 PLUS+
7 rounds of:
7 V ups
7 burpees
7 OA swings (or snatches) L and R
7 pullups
7 pushups
7 grasshoppers
 ​