TX​T PROGRAMMING 1/29/18-2/3/18 STRENGTH WEEK: #3

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:CORE
1 min Plank
THEN
REPS 20,16,12,8,4
One Arm Plank L
One Arm Plank R
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Inchworm
Birddog
DBL Leglift with Ceiling Stomp
THEN
1 min Plank
WOD:
3 ROUNDS
40 seconds on 20 seconds off. Circuit through.
Count total reps of every exercise to score. Aim for higher total reps.

• KB Swings
  
• Crunch Tucks
  
• Jumping Jacks
  
• Kettlebell Situps
  
• TRX Jump Squats
  

EXTRA CREDIT:
3 MIN PLANK

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:Run the rack  for 15 min of: One leg Deadlift
WOD
*THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio
BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats
X
20 push ups
X
10 thrusters
X


EXTRA CREDIT
4 MIN PLANK

WEDNESDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
dynamic stretch & WARM UP
STRENGTH:   PULLUP EMOM
Top of the minute for 10 minutes
Perform a set of 3-5 reps of your most challenging Pull-up (L-pullup, weighted, strict, kipping, partner assisted, TRX rows etc.)
5 REPS PULL UP THEN HOLD PLANK FOR REST OF MIN
WOD:
5 rounds as fast as they can for time:

• 50 Jumping Jacks
  
• 20 burpee
  
• 20 Pullups
  
• 10/10 snatches R & L
  

EXTRA CREDIT:
5 MIN PLANK
THURSDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: 10 ROUNDS Squat with a kettlebell in the rack position for 5 reps then switch hands and squat for 5 more reps.THEN 1 LAP Overhead KB walk.
WOD:
2 ROUNDS
2 minutes on //30 seconds off.
Total up all reps accomplished on every exercise to quantify.
Set this up in a circuit format as to make sure not to run out of kettlebells.

• Goblet Squats (parallell position! if not capable have them squat to a box to quantify depth)
  
• KB Swings                
  
• Push Presses (Alternate arms whenever you want just keep it even suggest switching every 5-10 reps)
  
• Situps
  

DAY 1 BURPEE CHALLENGEBURPEE CHALLENGE EXTRA CREDIT:
25 BURPEE

• IF YOU STOP YOU MUST DO 20 JUMPING JACKS
  
• NO PAUSING AT TOP, MIDDLE OR BOTTOM OF BURPEE
  

FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
WARMUP:
STRENGTH: 10 min HAVE CLASS GET IN A CIRCLE (OR PARTNER UP) AND EVERYONE HOLDS A PLANK. START WITH 1 PUSHUP AROUND THE CIRCLE, THEN 2 PUSHUPS, THEN 3 PUSHUPS, THEN 4,5,4,3,2,1. Everyone must hold plank til it is their turn to pushup.
WOD
3 ROUNDS OF 1 Minute at each station
no rest move fast to get to next station.
Rest 1 minute between each full circuit
Score by total reps performed on all exercises and rounds i.e. (RD 1-15 pu, 20ppr, 20ppl, 30kbhp, RD 2-15 pu, 20ppr, 20ppl, 30kbhp, RD 3-15 pu, 20ppr, 20ppl, 30kbhp= a score of 255)  

• Pushup (Chest To Ground)
  
• KB clean right
  
• KB clean Left
  
• Kettlebell High Pull, Two hands One Bell Shin To Chin
  
• KB Chest press
  

DAY 2
BURPEE CHALLENGE EXTRA CREDIT:
3 ROUNDS
5 BURPEE T2B
5 BURPEE PULLUP
5 BURPEE OVER HEAD GOBLET PRESS


SATURDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
SKILL: Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.

-STRENGTH: TURKISH SITUP
For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up. It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight.

-WOD:
15 minute AMRAP:
RUN
20 (10R/10L)travelling lunges
20 (10R/10L) snatches
20 Abmat sit-ups
60 Double Unders (180 singles)
20 TRX Rows
20 Air squats

DAY 3
BURPEE CHALLENGE EXTRA CREDIT:
50 BURPEE