TXT STRENGTH WEEK 4 TXT PROGRAMMING 05/01/17-05/06/17

MONDAY:
5 min MOBILITY FROM HEAD TO TOE
Warm-up game duck duck burpee
-SKILL: ENGAGING SHOULDERS AND UPPER BACK.
5 rounds 15 sec on/10sec rest
Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders.
5 rounds 15 sec on/10off
Bent over dowel rows
10 min -STRENGTH: POWER LIFT
KETTLE BELL SNATCH long demo
BEGINNER: start from top of snatch (over head,) then swing down and clean to press.
INTERMEDIATE: One arm snatch
ADVANCED: Double kettle bell snatch
Extreme Advanced: Double kettle bell alternating snatch.
RUN THE RACK (RTR):
5 Reps SNATCH R&L, 3x @ top weight.
-WOD: 15 Min Cutoff
Start:
50 OVER Partner Burpees (25 each, partner holds plank. Break up reps however they please.)
Then:
(No partner)
REPS 5,4,3,2,1
KB SNATCH R demo
KB SNATCH L
50 Mtn climbers
(If they finish before partner they hold a plank till partner is done.)
Then:
50 OVER Partner Burpees (25 each, partner holds plank. Break up reps however they please.)

TUESDAY:
5 min FULL BODY MOBILITY HEAD TO TOE
Warm-up game Tag (your rules)
-SKILL: ENGAGING SHOULDERS AND UPPER BACK.
5 rounds 15 sec on/10sec rest
Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders.
5 rounds 15 sec on/10off
Bent over dowel rows
10 min-STRENGTH: VERTICAL PULL
PULLUP NEGATIVES with Partner pullups Reps 1-10.
Beginner: TRX
Intermediate: Use bands
Advanced: weighted
-WOD:
10 rounds
5 PUSHUP
5 PULLUP
5 TRX L-SIT CHINUP
5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4

WEDNESDAY:
5 min MOBILITY FROM HEAD TO TOE
-WARM-UP:
Warm-up game dodge ball (your rules.)
-8 Tabata rounds of pulsing lunge.
10 min-STRENGTH: LUNGE
3X Run the rack (RTR) FORWARD LUNGE  5R/5L reps. When you reach your top weight,  back to the beginning of the rack and work your way back up again. Stress the importance of a tight core.
-WOD: 20min cutoff
SET A TIMER: Every 5 min everyone stops and does 1 MIN PLANK
4 Rounds:
5R/5L TRX JUMP LUNGE
5 WALL WALK OR HANDSTAND PUSHUP
10R/10L KB ROCKING LUNGE (rocking= foward + reverse lunge is 1 rep)
10 TRX ATOMIC PUSHUP demo https://www.youtube.com/watch?v=yiha6FrvGXY

THURSDAY:
5 min MOBILITY FROM HEAD TO TOE
Warm-up game musical chairs
-SKILL: 10 Min HANDSTAND PRACTICE tips and tricks for handstands
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.
10 min-STRENGTH: Vertical Press.
Run the rack (RTR) with
BOTTOMS UP PRESS
until you reach your top weight. Perform 5 sets of 5 reps at top weight. Stand super tight no arching of the back. No flaring of the ribcage.
-WOD: 15 MIN CUTOFF IF THEY FINISH BEFORE 15 MIN HOLD BOAT POSE UNTIL TIME IS UP.
50 DBL UNDER OR 100 jump rope
5R/5L KB HALO halo demo (https://www.youtube.com/watch?v=Zy6bgAxPeks)
40 Dbl under or 80 jump rope
4R/4L Kb HALO
30Dbl under or 60 jump rope
3R/3L Kb HALO
20Dbl under or 40 jump rope
2R/2L Kb HALO
10Dbl under or 20 jump rope
1R/1L Kb HALO

FRIDAY:
5 min MOBILITY HEAD TO TOE
Warm-up game CAPTURE THE FLAG
-SKILL: KIPPING learning the superman & hollow body hold to help with KIPPING PULLUPS. Keep tight while rolling over to switch pose.
5 rounds
15 sec  hollow body hold then roll over holding right
15 sec superman hold
10 min-STRENGTH: CORE
60/30/15
Side V-Up
Legs straight up Toe touch
Leg lifts
-WOD: 20min AMRAP
RUN 400m
1 lap Alligator or bear crawl crawl demos https://www.youtube.com/watch?v=0gW31LNyiCA
20cal Row
12 Box jump over or step up over
12 (hold) V sit with leg lifts

SATURDAY:
5 min MOBILITY HEAD TO TOE
Warm-up game tic tac toe with medball
10MIN -STRENGTH: RTR 3x, 5R/5L KETTLE BELL CLEAN with swing.
Work up to heaviest kettle bell clean with great form. No rounding in the upper back. Shoulders always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose single or double kettle bell.
-WOD: 1 time fast
1 min FLUTTER KICKS
100 Touch Jumps
90 KB SWING
80 SITOUTS
70 KB HIGHPULL
60 DBL UNDERS OR 120 single jump rope
50 OH KB SWING
40 KB Mtn Climber
30 KB WINDMILL
20 BALL SLAM OR BATTLE ROPE SLAM
10 DBL KB PUSHUP TO LSIT (THE RUDY)