April 07th, 2018

TX​T PROGRAMMING
4/7/18-4/14/18
STRENGTH WEEK: #3
MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
STRENGTH: Take time to describe Technique and Form

•    “Core Galore” 40 sec on 10 sec off of:
  ·         One Arm Hover plank Right
  ·         One Arm Hover Plank Left
  ·         V ups
  ·         Hipups Right
  ·         Chinees
  ·         Hipups Left
  ·         Leg Lifts
  ·         Plank With a knee lift (spiderman plank)
  ·         Situps    
  ·         Hollow Body Rocks
  ·         Bicycles
  ·         Superman Rocks
  ·         Mountain Climbers
  
  
  WOD: 10 min KB SWING & WALL CHAIR + RUN      
• Partner A Does 20 Swings while
• Partner B does a wall chair. When partner A finishes they switch. Then…
• Both run 1 lap (if one partner is much faster, they do jumping jacks till “B” finishes the run)

5 min AMRAP
5 situp
10 leg lifts
15 superman
10/10 mtn climber



MONDAY DAY 8
SQUAT CHALLENGE EXTRA CREDIT:


10 squats
10 x walk
20 squats
20 x walks
30 squats
30 x walks


TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS https://www.youtube.com/watch?v=UR_lWjVpfAM
30 BIRD DOGS


SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL
---modify with: plank


STRENGTH: 10 min DEADLIFTS
-Run the rack up to max weight, then:
5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min rest between weights.


30-45min WOD:
10 MIN AMRAP:
7 Burpee jumping jacks (jumping jacks instead of jump)
10 Double KB Thrusters
14 Traveling KB lunges (same weight as thrusters)
SPRINT 50m (0r 100m for row)


-then, WITHOUT REST, go directly into:


10,9,8,7,6,5,4,3,2,1
- Swings


- Sit-ups



TUESDAY
SQUAT CHALLENGE EXTRA CREDIT:
8 rounds of 20 on 10 off
TRX JUMP SQUAT


WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: RTR 5 reps RENEGADE ROW
work up to heavy 5 sets of 5 reps at top KBS
AFTER 5X5 Finish with 30 pushups

WOD:         
15 min EMOM:

8 TRX Row
8 Hollow body rock
8 Wall balls

WEDNESDAY SQUAT CHALLENGE EXTRA CREDIT:
3 rounds
1 min side jump and squat (continuously alternate sides)
1 min jump lunge R/jump squat/jump lunge L


THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN) **have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up**
SPECIFIC WARM-UP (5-10MIN)
ladder skills or suicides




STRENGTH: 5 rep BOX JUMP
Work up to a difficult height repeat 5x at top height.
Make sure they stand up completely on top of the box.
Build smaller boxes if they are not comfortable with taller boxes.
Be careful of rebounding out of the bottom so they do not hurt their knees/ankles/calves/achilies.


FINISH with 50 heavy Goblet squat. Work on getting deep and not rounding upper back. Keep heels on the ground.


WOD:
7 minute EMOM (Every Minute On the Minute)
3 Heavy Squats
5 Burpees


7 Minute CHIPPER (in whatever order they please)
50 Situp
50 Hollow Body Rock
50 Superman
25/25 Bird Dog






THURSDAY SQUAT CHALLENGE EXTRA CREDIT:
60 Squat & Ball Throw with a partner (60 squats per person.)




FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH:
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
• Flip over for 60 second sit-ups
• 45 seconds wide push-ups
• 45 seconds elbows-to-knees crunches
• 30 seconds kettlebell diamond push-ups
• 30 seconds V-UPS
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

WOD:
1 round FAST (WORK FOR FULL 15 MIN)
50 DOUBLE KETTLEBELL CHEST PRESS


50 DIAMOND PUSHUP on KB (to make it easier elevate the exercise without KB.)


150 JUMP ROPE OR 50 D.U.


50 TRX PUSHUP


50 DIPS (RINGS, TRX OR ON A BOX.)


150 JUMP ROPE OR 50 D.U.


AFTER if they finish before everyone else they must TRX ROW until the 15 min is over.


If you run out of TRX have them do 5 reps and switch with a partner over and over again til the 15 min is over.


FRIDAY SQUAT CHALLENGE EXTRA CREDIT:
50 Spinal rock to low squat




SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: CORE
POWER STRENGTH:MED BALL Side Throw (Partner up) https://www.youtube.com/watch?v=VWYzvmsgNo8&feature=youtu.be
20 rounds 20 sec on /10 sec off
Partner A Does right then left (each person gets Two 20sec intervals)
Partner B Does right then left


Partner A Stands in lunge & catches with twist & throws with as much power as possible from the hip.  
Partner B Throws Ball back


This is a great movement that trains power in the transverse plane.Throwing a medicine ball is also an awesome core movement to redirect force from the ground through the upper body. The linkage between hip rotation, core stability, and the expression of power through the upper body is hard to miss and tough to beat. Make sure you generate power through the lower body and rotate the back foot to finish the movement. In the video one of my athletes is doing a medicine ball side throw, but you could do the same drill with a pressing motion to make it even more effective in your upper body training.



25-45MIN 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 (B knees) (I Plank) (A Plank Chest to ground)
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



SATURDAY SQUAT CHALLENGE EXTRA CREDIT:
3 rounds
30 x walk R
30 X walk L
10 squats
​
SUNDAY SQUAT CHALLENGE EXTRA CREDIT


REST or 50 air squats.