TX​T PROGRAMMING 1/15/18-1/20/18 STRENGTH WEEK: #1

TX​T PROGRAMMING 1/15/18-1/20/18  STRENGTH WEEK: #1
​MONDAY
BASIC Isolated / Compound Joint MOBILITY (5 MIN) \
DOWELS STRETCH (5 MIN)
Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:Walking Lunge / Box Jump

• Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps.  While Partner A is Lunging, have Partner B perform 5 Box Jumps.  Switch!  Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats).
  

WOD: One time FAST! START A TIMER EVERY 2 MIN EVERYONE MUST STOP AND COMPLETE 10 JUMP LUNGES.
50 Plank Jacks
20 Ball Slam
20 Burpee Pull-ups
10/10 Snatches (L+R)
100 Rope Skips (or 50 DBL Under)
20 Burpee T2B
5 Kipping Pull-ups
10/10 Snatches (L+R)
40 Dbl Unders (90 Rope Skips)
20 Full Burpees
10 kipping Pull-ups
10 Snatches (L+R)


PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec ALT. LATERAL KB PULL UNDER BODY
30 sec MTN CLIMBER PLANK ON KB
30 sec ALT. LATERAL KB PULL UNDER BODY
30 sec MTN CLIMBER PLANK ON KB
30 sec ALT. LATERAL KB PULL UNDER BODY
30 sec MTN CLIMBER PLANK ON KB


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:
Bottoms Up Press & Handstand Pushup

• RTR on the 5 rep OA Bottoms Up Press and 5 handstand pushup.  Once they reach their 5 rep max, have them repeat top weight 4x
  

WOD:
5 Rounds of-
15 OA Swing L
15 OA Swing R
10 OA Thruster L
10 OA Thruster R
5 Bent Over Row L
5 Bent Over Row R




PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
1 min Traveling Plank KB Drag Forward
1 min Traveling Plank KB Drag Backward
1 min Traveling Plank KB Drag Forward

WEDNESDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
dynamic stretch & WARM UP
STRENGTH:  Kettle Bell Windmill 5/5 Rep RTR 3x. Workup to top KB with best form and then start back at bottom and work your way up again.
WOD:  21//18//15//12//9//6//3
KB Russian Twist
KB Reverse Crunch
Hollow Body Hold Alt. Knee Tuck
Wall Ball




PLANK CHALLENGE EXTRA CREDIT:  ONE HAND IN TRX WHILE YOU ROW WITH A KB ON THE OTHER SIDE
5 MIN PLANK NO REST
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R

THURSDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: CLEAN & JERK 5 REPS DEMO DEMO NUMBER 2
RTR TO HEAVIEST WEIGHT KB YOU CAN DO WITH BEST FORM.

WOD: 5-10-15-10-5 (15 MIN CUTOFF)
KB SWING AROUND BODY TO R DEMO
KB SWING AROUND BODY TO L
PULSING LUNGE WITH KB PASS UNDER LEG RDEMO
PULSING LUNGE WITH KB PASS UNDER LEG L
WINDMILL R DEMO
WINDMILL L
REVERSE LUNGE WITH TWIST R (TWIST TOWARDS LEG INFRONT) DEMO
REVERSE LUNGE WITH TWIST L






PLANK CHALLENGE EXTRA CREDIT: DEMO
5 MIN PLANK NO REST CHOOSE A LIGHT WEIGHT
30 sec SIDE PLANK DELTOID RAISE L
1 MIN PLANK
30 sec SIDE PLANK DELTOID RAISE R
1 MIN PLANK
30 sec SIDE PLANK DELTOID RAISE L
1 MIN PLANK
30 sec SIDE PLANK DELTOID RAISE R



FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
WARMUP:
STRENGTH:Double Swing/High Pull/Snatch - At The top of each minute for ten sets/minutes have each person perform a set of Heavy double swings or high pulls or snatches depending on their current level for 15 reps. Make sure that they have perfect form if they are going to be swinging heavy or moving up in exercises. The following video contains the 3 elements of the exercises, if you can’t double high pull or snatch kettlebells with as much fluidity as this girl don’t try to teach it to others, remember monkey see monkey do! DEMO


WOD:     Run To The Hills
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats


250m run


PLANK CHALLENGE EXTRA CREDIT: 
7 MIN PLANK NO REST
6 ROUNDS OF: ALTERNATE OPPOSITE ARM AND LEG EVERY ROUND. YOU'LL NEED A PARTNER TO HELP PUT A WEIGHT ON YOUR BACK.
45 sec ONE ARM ONE LEG PLANK
15 SEC PLANK WITH WEIGHT ON YOUR BACK
FINISH WITH 1 MIN PLANK (NO WEIGHT)

SATURDAY
BASIC MOBILITY (5 MIN)  Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
DOWELS (5 MIN)  
WARM-UP:
SKILL: The importance of the hip hinge (see below.)
https://youtu.be/esGYTeI6r14
8 ROUNDS
20 on 10off
Dead swing (SEE BELOW VIDEO)
https://youtu.be/1OqP7vZtERo


Strength - Run the rack on the Squat  or Pistol for 5 reps
https://youtu.be/t7Oj8-8Htyw
(really focus on getting them to the next level safely)

BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)

INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)

EXPERT - (pistol)One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)

WOD: 10 Rounds as fast as possible of:

   10 Snatches Right

   10 Snatches Left

   10 Abmat situps


PLANK CHALLENGE EXTRA CREDIT:

7 MIN PLANK NO REST
1MIN REVERSE PLANK DEMO
1MIN REVERSE PLANK LEG LIFT L 
1MIN REVERSE PLANK LEG LIFT R
1MIN SIDE PLANK KNEE TO ELBOW CRUNCH L DEMO
1MIN SIDE PLANK KNEE TO ELBOW CRUNCH R
1MIN Side Plank Contralateral Knee Tuck L DEMO
1MIN Side Plank Contralateral Knee Tuck R