TXT PROGRAMMING 12/17/18-12/22/18 STRENGTH WEEK: #9

MONDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo

WARMUP:
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS


10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL
---modify with: plank


20-30min STRENGTH: DEADLIFTS 5 reps
-Run the rack up to max weight, then:
5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights.


30-45min WOD:
10 MIN AMRAP:
7 Burpee jumping jacks (jumping jacks instead of jump)
10 Double KB Thrusters
14 Traveling KB lunges (same weight as thrusters)
SPRINT


-then, WITHOUT REST, go directly into:


10,9,8,7,6,5,4,3,2,1
- Swings
- Sit-ups
DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
26 (13/13) SNATCH
65 JUMP ROPE



TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
WARMUP:
3 ROUNDS
20 HOLLOW BODY ROCK
20 SUPERMAN ROCK
10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s
Skill:
3X10 Toes-to-bar (TEACH THE DIFFERENCE BETWEEN KIPPING AND CONTROLLED.)


20-30MIN STRENGTH:
Bicep Curl to Strict Press (Arnold Press with KB)
5X3 Max Strict Press superset with TRX Bicep Curl
-THEN-
1X15 @ half your max weight for Strict press


30-45min WOD
15 MINUTE AMRAP:
-25 Double unders
-10 (5R/5L) Pistols
-8 OH Lunges (modify appropriately)
-6 Burpee Pullup
DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
28 (14/14) SNATCH
70 JUMP ROPE



WEDNESDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
10-20 WARMUP:
2 rounds
30 seconds Downward Dog Hold
15 Scapular Push Ups
15 Band Pull Downs (to engage Lat.)



SKILL: 30 reps of MEDICINE BALL CLEANS


20-30MIN STRENGTH:
1 rep max weighted CHINUPS


30-45MIN WOD
TABATAS: FINISH EACH TABATA BEFORE MOVING TO THE NEXT EXERCISE (8 ROUNDS 20ON/10OFF)
- Sumo deadlift high pulls
- TRX Rows + JUMP SQUAT
- Wall ball Burpee
-  10 bicycles + 3 situp (in same 20 sec)
DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
30 (15/15) SNATCH
75 JUMP ROPE

 


THURSDAY
    0-10 min     Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
10-20MIN WARMUP:
3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP


20-30MIN STRENGTH:10 min EMOM:
1R/1L Turkish Get-up (only let them choose a weight that allowed them to finish the minute)
-then-
3X10 weighted sit-ups


30-45min WOD:
21-18-15-12-9
-Goblet Squats
-Hand release Pushups
-Abmat Sit-ups
-TRX tricep press
 DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
32 (16/16) SNATCH
80 JUMP ROPE

FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up:
3 ROUNDS 30 ON/10 OFF
TRX Seated Pullup
KB Overhead Carry
Hollow Body Hold


20-30MIN STRENGTH:
Chest Press:
4 X 5 reps at top weight


30-45MIN WOD:
3 ROUNDS
10 KB Squat, Catch and Press (start with kb on the ground)
10R/10L 1 Arm Kettlebell Row (balance on one leg to make it harder)
10R/10L Single Rack Reverse Lunge
10 Renegade row
Run or Row 250M
 DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
34 (17/17) SNATCH
85 JUMP ROPE



SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up:
15R/15L Side Lunges
20 reps TRX Rows
20 reps Superman

20-30Min STRENGTH:
5X5 Squats
-Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps.


30-45min WOD:
PARTNER CHIPPER!
--When it is your turn, you have to complete exactly ten reps before your partner can go; you partner has to PLANK while you're going. Also, the way the reps work is each partner end up doing HALF of the number of reps listed. Example: Partner A does reps 1-10, the Partner B does 11-20, then partner A does 21-30. So on, so forth. Half fun!


60 Hollow Body Rocks
80 WALL BALL
100 KB Swings
120 KB Squats
140 V-UP
160 BALL SLAM
4 laps (each partner does 2 laps in the end. You partner planks while the wait for you)


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
36 (18/18) SNATCH
90 JUMP ROPE

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