TX​T PROGRAMMING 5/14/18-5/19/18 STRENGTH WEEK: #8

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

STRENGTH:
10 MIN PARTNER LEG RAISE &THROW
One partner lays on the ground holding the other partners ankles
The other partner throws their legs.

20 THROWS THEN SWITCH
After both have gone the run together and start again.
https://www.youtube.com/watch?v=2owf3NTjGzk

WOD
Start:
 1 min Plank


3 rounds
20 WALL BALL SITUP
RUN
10 TOES TO BAR
100 JUMP ROPE OR 25 DOUBLE UNDERS


AFTER:
30/20/10
Sit up
Leg Raises Over a KB from right to left side
Ball Slam




RUN/ROW CHALLENGE
1 mile run or row for time





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 SWING CATCH SQUAT
               3 Waiter Carry
               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
       .


RUN/ROW CHALLENGE
6 ROUNDS
30 sec on suicide sprints
10 sec off
30 sec on Partner drag with resistance band (by the end each partner will have gone 3 x)
10 sec off


 

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

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.

BENCHMARK WOD!!
Christa  Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes!
       
Beginner
10 Lunges (per leg)
20 Wall Ball (8 LB Women /10 LB Men)
30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L)
40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men)
50 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)
40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men)
30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L)
20 Wall Ball (8 LB Women /10 LB Men)
10 Lunges (per leg)
       Intermediate
10 Jump Lunges (per leg)
20 Wall Ball (10 LB Women /12 LB Men)
30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L)
40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men)
50 Burpees (No Pushup)
40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men)
30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L)
20 Wall Ball (10 LB Women /12 LB Men)
10 Jump Lunges (per leg)
Advanced
10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /12 LB Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
50 Burpees (Chest To Ground On Every Rep)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
20 Wall Ball (12 LB Women /12 LB Men)
10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men)

RUN/ROW CHALLENGE
3 ROUNDS
PARTNER SPRINTS RUN OR ROW


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

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
30 Min cut off:
21 Turkish get-ups, right arm
50 O.H. swings
21 overhead squats, left arm
50 O.H. swings
21 overhead squats, right arm
50 O.H. swings
21 Turkish get-ups, left arm




RUN/ROW CHALLENGE
5 rounds
3x side slide
run 500m




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


10 MIN Alternating Press & Farmer Carry- Run the rack working on alternating press for 5 reps right and left. For advanced clients have them master the bottoms up version of the alternating press. Super set with 50m Farmer Carry


15 MIN Death By Burpee THRUSTERS!! - Do one set of burpee Thrusters at the top of each minute for 15 minutes and increase each set by 1 rep until you aren't able to make it in the 1 minute. Once you can’t make it anymore work back down. *Start everyone out on 6 reps.
(EXAMPLE: 6 reps, 7 reps, 8, 9, 10, 11, 12, 13, 14, 15, 16FAIL, 15, 14, 13, 12)




RUN/ROW CHALLENGE
run 250m
50 high knees
run 250m
50 butt kickers
run 250m




SATURDAY 0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique

Warm Up:10 rounds AS FAST AS POSSIBLE
10-9-8-7-6-5-4-3-2-1x  sit-ups
1-2-3-4-5-6-7-8-9-10x  Superman


 10 min E.M.O.M  (EVERY MINUTE ON THE MINUTE)
10 ROUNDS 1 MIN EACH
20 SITOUTS total REST OR HOLD PLANK WITH THE REMAINDER OF THE MINUTE DEMO (scale according to fitness level)


WOD (20 MIN CUTOFF)
3 rounds of 20 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME)
·         KB SITUP (KB ON CHEST)
·         KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground infront of you)
·         KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees)
·         COFFIN SITUPdemo
·         LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head)

• 100 JUMP ROPE OR 30 DOUBLE UNDERS
  

RUN/ROW CHALLENGE
1 mile run or row for time