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12/9/2018 0 Comments

TXT PROGRAMMING   12/10/18-12/15/18      STRENGTH WEEK: #8

MONDAY


0-5 min: Isolated / Compound Joint Mobility.Technique and Form Warm Up (choose according to the day’s workout)


5-15 min: STRENGTH:  5 min AMRAP AB CIRCUIT
5 situps
5 plank walltouches
5 ceiling stomps




15-45 min:WOD (30 min time cap) THE NONA BENCHMARK
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  (KX DBL KB 25W/40M)
REPS: 20-18-16-14-12-10-8-6-4-2
Toes to Bar
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
14 (7/7) SNATCH
35 JUMP ROPE




TUESDAY:


0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


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 SITUP
               3 SUPERMAN
               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






DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
16 (8/8) SNATCH
40 JUMP ROPE



WEDNESDAY:


0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
20-30 min:  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.


30-45 min: WOD: AXEL BENCHMARK
START WITH:
ROW 500M
2 ROUNDS
10 TRX PUSHUP
10 TRX SQUAT & ROW
 
THEN -500M ROW-
2 ROUNDS
10/10 KB Goblet SQUATS (KX 35W/53M)
10/10 KB Goblet LUNGES (KX 35W/53M)
20 SITUPS
 
THEN -ROW 500M-
2 ROUNDS
5R/5L KB SNATCH (KX 35W/53M)
10 KB SUMO DEADLIFT HIGHPULL (KX DBL KB 35W/53M)


THEN -ROW 500M-





DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
18 (9/9) SNATCH
45 JUMP ROPE



THURSDAY:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)


20-30 min:  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 cut off:
5 Turkish get-ups, right arm (KX 25W/40M)
30 O.H. swings
5 overhead squats, left arm (KX 20W/35M)
20 O.H. swings
5 overhead squats, right arm (KX 20W/35M)
10 O.H. swings
5 Turkish get-ups, left arm (KX 25W/40M)



DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
20 (10/10) SNATCH
50 JUMP ROPE



FRIDAY:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)


20-30 min: STRENGTH: Bottoms Up Press
  • Have clients RTR on the OA Bottoms Up Press for 3-5 reps.  When they reach their max, have them repeat the top weight 3 more times.


30-45 min:WOD:  
One time through FAST
30 Burpee/WallBalls (Just like it sounds)
30 OA SWING (L)
30 OA SWING (R)
30 O.H. Walking lunges (30 total)
500 Rope Skips -OR- 100 Double Unders



DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
22 (11/11) SNATCH
55 JUMP ROPE



SATURDAY:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)


20-30 min:  STRENGTH: Core
Hollow Body Rock Tabata
-THEN-
5 Min EMOM of...
10 Grasshoppers (R+L=1)
10 Burpees

30-45 min:WOD:
ONE TIME THROUGH
1 Min @each station
BOX JUMP
Pushups
Mtn Climbers
Swimmers
Squats
Swings



-THEN-

5 Minute Partner Sprints
First partner runs from point A to point B
Second partner does the same
First partner runs from point B to point A
Second partner does the same
Repeat for five minutes



DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
24 (12/12) SNATCH
60 JUMP ROPE
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