TXT PROGRAMMING 7/8/19-7/13/19 STRENGTH WEEK: #8

JULY CORE CHALLENGE This week we are focusing on the hollow hold. Last week we did core tabatas.
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MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Core TURKISH GETUP
For 10 minutes, run the rack to find a 2R/2L max on the Turkish Get-up. It is helpful to start off on the weaker side!



30-45 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



 July Core Challenge










30 sec hollow hold
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30   Power Lift - Sumo Deadlift High Pulls
For 10 minutes, run the rack to find a 5 rep max on the SDHP. Think sumo wrestler, wide stance and narrow hands. Make sure to emphasize powerful legs, a tight core, and elbows stay higher than the KB.



30-45 WOD

3 Rounds Wall Walk/ Plank Hold
Set a timer at 20/20 seconds.  Clients will hold a plank (with feet on wall, if possible). 
Once the first 20 seconds is up, they will walk their hands towards the wall, holding the handstand position until the bell rings again. 
They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea.  
This should take 2 mins.

-THEN- 

5 Rounds
10 Goblet Thruster
10 v-ups
10 Plank Up/Downs

 July Core Challenge










1min hollow hold  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30   Vertical Pull Partner Strict Pull-ups 6 set of 3 pull-up negative. Ample rest.


30-45 WOD Michael BENCHMARK
5 rounds as fast as they can for time:
Beginner
50 Jumping Jacks
20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)
20 Jumping Pullups
10 snatches R & L (15lb women 30lb men)
Intermediate
100 Rope Skips
20 Burpees (No Pushup)
5 Kipping Pullups
10 snatches R & L (20lb women 40lb men)   
Advanced
20 Double Unders
20 Burpees (Chest To Ground)
10 Kipping Pullups
10 snatches R & L (25lb women 50lb men)

   July Core Challenge










1 min 30 sec hollow hold
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Lunge
6 sets of 12 (6R/6L) Lunges
Beginner: Bodyweight
Intermediate: Goblet
Extra Intermediate: Suitcase
Advance (and very mobile): Overhead

30-45  WOD
7 Minute Farmer's Walk/ Jumping Jacks
-Have clients walk down the hall or around the room with two HEAVY bells.  It should be a weight that they have to set down occasionally.
When they do, in fact, set the bells down have them perform 25 Jumping Jacks, then get right back to the Walk!!


-THEN-


One time through FAST!!
9 burpees
400m run
15 burpees
250m run
21 burpees
100m run


   July Core Challenge










2 min hollow hold
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Vertical Press Turkish Get Up w/ Press 
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up. 
No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets.



30-45 WOD 15 MIN AMRAP
10 ball slams,
10 chinees,
10 Box Jump
10/10 DBL KB reverse lunge
100 rope skips

  July Core Challenge 2 min 30 sec hollow hold
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Core Alternating Side Plank 8 rounds 20/10.  
3 rounds (30 sec on/10 off) 
TRX boat pose, side plank hip up ( L) Then (R)



30-45 WOD
 (20 MIN CUTOFF)
3 rounds of 10 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 20 DOUBLE UNDERS


 July Core Challenge 3 min hollow hold