TX​T PROGRAMMING 05/29/17-06/03/17 STRENGTH WEEK: #8

MONDAY: HAPPY MEMORIAL DAY ENJOY YOUR WORKOUT!!
0-15 min:         Isolated / Compound Joint Mobility/Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 

Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)




20-45 min:WOD 
(MODIFY AS NEEDED)
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.




TUESDAY:
0-15 min:         Isolated & Compound Joint Mobility DOWEL DEMO Upper body dynamic stretch https://youtu.be/yKjfZaLAf48

15 - 20 min:     Technique and Form Warm Up
3 rounds 1 min Rolling Plank 3R/3L ½ Kettlebell Turkish Get-Up https://www.youtube.com/watch?v=37vWizDBjTY




STRENGTH:  Dbl Swing/ High Pull/ Snatch

• Have class perform 15 reps at the top of the minute every minute for 10 mins of:                   
  

    Dbl Swing/ High Pull/ Snatch


WOD:
Ben 20 seconds on 10 seconds off for 8 rounds of each exercise.
Finish all 8 rounds before moving to the next exercise and rest 1 minute when switching exercises.
Count all reps to quantify. Divide up class to make sure you have enough equipment.
(MODIFY AS NEEDED I GAV YOU THE ADVANCED.)
  

• Medicine Ball Russian Twists (12lb ball touches ground feet in air knees locked)
• Double Kettlebell Clean and Press (25lb Women/50lb Men touch ground between each rep)
• Alternating TRX One Leg Jump Squat
• Burpees (Chest To Ground On Every Rep)

WEDNESDAY:
0-15 min:         Isolated / Compound Joint Mobility/Upper body dynamic stretch https://youtu.be/yKjfZaLAf48

15 - 20min:     Technique and Form Warm Up ARM BAR WARM UP SHORT https://www.youtube.com/watch?v=tL_vzyFDXek
INDEPTH https://www.youtube.com/watch?v=WPz4Zjt6OZ8


20- 35MIN STRENGTH:  TGU/ TSU (10 MIN) & HEAVY FARMER CARRY (5 MIN)

• 1 TGU on the left side, then 5 TSU on the left.  Then both on the right.  Repeat with increasing weight til they reach a safe max.  
  
• 5 Minute HEAVY Farmer's Carry/ 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!!

35-45MIN WOD:
3 ROUNDS FAST
9 Hanging Leg Raise
15 Wallballs
21 Dbl Unders
250M Run




THURSDAY:
0-15 min:         Isolated / Compound Joint Mobility /Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 

15 - 20 min:     Technique and Form Warm Up


10 min EMOM (Every Minute on the Minute)
1.5 Goblet Squat x 5 https://www.youtube.com/watch?v=anzXxS9hS9k Bear Crawl until the top of the minute https://www.youtube.com/watch?v=BFruv1uM_mQ
- (Beginner bear crawl https://www.youtube.com/watch?v=Dp-zoscUCRA )


STRENGTH: Squat / TRX Jump Squat

• Have clients work up to a 3-5 rep max on the Dbl KB Squat.  Once they reach their max, have them perform 10 TRX Jump Squats.  Focus is on height, not conditioning.  Repeat top set w/ TRX Jump Squats 3X.
  

WOD: 
3 Rounds
20 Jumping Pullups (Make sure the bar or rings are about a fist width above client's head)
20 Wall Balls
20 OA High Pulls (10L, 10R)
20 Situps
20 Mtn Climbers
20 Double Unders -OR- 60 Singles




FRIDAY:
0-15 min:         Isolated / Compound Joint Mobility/Upper body dynamic stretch https://youtu.be/yKjfZaLAf48

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)


2 min Overhead Dead Bugs https://www.youtube.com/watch?v=NCqVmnrkAxY
3 min Turkish getup with one press at the top https://www.youtube.com/watch?v=RYN7C7KhNqY


STRENGTH: Bottoms Up Press

• Have clients RTR on the OA Bottoms Up Press for 3-5 reps.  When they reach their max, have them repeat the top weight 3 more times.
  
• 
  
  

WOD: 
3 ROUNDS 30 on /30 off CIRCUIT
Choose a challenging weight so athletes need to rest for 30 sec. They do not have to move crazy fast especially with a heavy weight. Focus on quality not quantity. 

• Goblet squat
• Kb swing
• OA pushup on KB alt hands by walking hands to ea
• OH forward LUNGE alt legs
• KB Highpull

One time through FAST


10 Burpee/WallBalls (Just like it sounds)
5 OA Snatch (L)
5 OA Snatch (R)
10 Weighted Jump lunges (Each Leg, with snatch bell)
150 Rope Skips -OR- 50 Doubles




SATURDAY:
0-10 min:         Isolated / Compound Joint Mobility.
10 - 20 min:     Technique and Form Warm Up


10 min EOME (Every Minute on the Minute) 5 Goblet Squat with Curl https://www.youtube.com/watch?v=Fx4kX4EhjXg Bear Taps until the top of the next minute https://www.youtube.com/watch?v=x3rFAB0RcUU


STRENGTH: Core
Hollow Body Rock Tabata
-THEN-
5 Min EMOM of...
10 Grasshoppers (R+L=1)
10 Burpees


WORKOUT:
5 rounds
5 DBL KB SWING
5 HIGH PULL /SQUAT /OH PRESS (one KB)
5R/5L Snatch
5R/5L Clean reverse lunge R & L (switch sides)
5 DBL KB Bent over row and stand (one row then stand up staright)

1R/1L Turkish getup