TX​T PROGRAMMING 7/2/18-7/7/18 STRENGTH WEEK: #5

EXCITING NEWS FOR ANYONE LOOKING TO LEVEL UP STRENGTH WISE. 
We are introducing a new level to work up to. The advanced TXT level will be called KX
KX: When a WOD is performed KX'd, that means the athlete performs all modalities using the prescribed weight and reps. In TOADAL CROSS-TRAINING, all WODs can be scaled down to meet your fitness level, but the goal is to get to a place where the KX is challenging, yet doable.
4th of July will be only at WEST SIDE TOADAL @ 9:30am
BBQ & WATER BALLOON FIGHT AFTER
FRIENDS AND FAMILY WELCOME

MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH: TRX Plank with One arm KB ROW CLICK ME FOR DEMO
3 sets of 15 reps on right and left arm
Then 30 Deep TRX Wide Rows try to do all 30 reps without stopping.

WOD: 20 min time cap 
1 round
(HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping.
44 DBL KB CHEST PRESS (KX DBL KB 35W/53M)
44 BURPEE (KX full burpee with pushup)
44 PULL UP
44 PUSH UP


Kettlebell swing CHALLENGE 
250 KB Swings

TUESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)

STRENGTH: RTR with SQUAT 5 reps with 3 second pause in the bottom. REPEAT 5 sets of 5 reps on heaviest weight. AFTER you're done do 50 heavy goblet squats with no rest.
SQUAT with 3 second pause at bottome
-Beginner: GOBLET SQUAT weight of choice
-Intermediate: DBL KB SQUAT weight of choice
-Advanced (KX): HEAVY DBL KB SQUAT (35W/53M)

WOD:
(HAVE CLASS LOG THEIR TIME AND WEIGHT USED) 
21, 15, 9 
FOR BEST TME
DBL KB THRUSTER (KX 35W, 53M)
PULLUP

Kettlebell swing CHALLENGE 
250 KB Swings

WEDNESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
-STRENGTH: Tempo DBL KB Press (CHOOSE A CHALLENGING WEIGHT) KX DBL 35W/53M
3 sets x 8 reps (3 seconds down, 3 seconds pause, 3 seconds up, 0 pause at top)
3330 Tempo

KB Skull Crushers CLICK ME FOR DEMO
3 sets x 10 reps


WOD:

10 minute AMRAP:

1R/1L TGU (KX35W/53M)

6 Toes to bar

8/8 KB Clean (KX35W/53M)

10 Ball Slams (KX15W/25M)
THEN
RUN 400m and do 1 more complete round when you come back


Kettlebell swing CHALLENGE 
250 KB Swings


THURSDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN)

-STRENGTH: (10 min) CORE
REP: 30/20/10
-VUPs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp

-WOD:WOD:
4 rounds 20 min cutoff

10 WALL BALL SITUP (KX 14W/20M)
30/30 MTN CLIMBER ON MED BALL
15 MED BALL V-UP
30 LATERAL HOPS OVER MAT (R+L=1)


Kettlebell swing CHALLENGE 
250 KB Swings


FRIDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
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

STRENGTH KB SUITCASE DEADLIFT CLICK ME FOR DEMO-5R/5L SUITCASE DEADLIFT Run the rack up to max weight, then:
5X5R/5LSUITCASE DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights.

WOD:
10 MIN AMRAP:
7 Burpee jumping jacks (jumping jacks instead of jump)
5/5 Bulgarian split squat (KX DBL KB 35W/53M)
14 KB SWING
SPRINT

-then, WITHOUT REST, go directly into:
10,9,8,7,6,5,4,3,2,1
- KB Over head Swings
- Sit-ups

Kettlebell swing CHALLENGE 
250 KB Swings

SATURDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
STRENGTH STRICT PULL-UPS
-Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups)
-Intermediate: Shoot for 18-24 strict-pull-ups
-Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups)
*****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups*****
WOD:
3 Rounds:
10 SWING FLIP SQUAT  (KX 35W/53M)
5/5 SNATCH (KX 35W/53M)
60 KB MTN CLIMBERS
2 Rounds:
15 V-ups
15 Russian High Pulls
15 box jumps (modification: 10 high TRX jump squats)

1 Round:
8 TGU (4R/4L)

Kettlebell swing CHALLENGE
REST YOU MUST, IF STRONGER IS WHAT YOU HOPE TO BE.