TX​T PROGRAMMING 08/07/17-08/12/17 STRENGTH WEEK: #8

​MONDAY   0-15   Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows

STRENGTH:
“Plank City” 40 on 20 off for each exercise:
 - One Arm Hover Plank Hold (20 Sec Right 20 Sec Left)

- SIDE PLANK HIP LIFT Right

- Plank Up Downs

- SIDE PLANK HIP LIFT Left

- One Leg Hover Plank Hold (20 Sec Right 20 Sec Left)


25-45 WOD:   Run To The Hills

“Run To The Hills” For time with 25 minute cutoff:   

250m run

20 One Arm Snatches Right

250m run

20 One Arm Snatches Left

250m run

20 Burpees

250m run

20 One Arm Thrusters Right

250m run

20 One arm Thrusters Left

250m run

20 Jump Lunges

250m run

20 One Arm Swings Right

250m run

20 One Arm Swings Left

250m run

20 Jump Squats

250m run


TUESDAY  
0-20  MIN  Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
10x Hanging leg raise
10x Good mornings
10x Knees to elbows
10x Good mornings
10x Toes to bar
10x Good mornings
10x sit-ups

20-30 MIN RUN THE RACK WITH 5 REPS SNATCH ON R&L
(if they have great form they can choose double snatch)

30-45 MIN WOD     INTERVALS
1st round 60 sec on 30 sec off
2nd round 40 sec on 20 sec off  
3rd round 30 sec on 15 sec off
4th round 20 seC on 10 sec off  of:

               - KB OVER HEAD SWING

               - KB SWING CLEAN R (DONT PUT IT ON THE GROUND)

               - KB SWING CLEAN L

               - KB THRUSTER (1 BELL 2 HANDS)



WEDNESDAY
0-20  MIN  Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm-up:
100x Jumping jacks
100x Jump rope singles
50x Squats
30x Push-ups
15x Vertical jumps
Jog 400m


20-30 MINSTRENGTH PULLUP
AMRAP 7 Minutes:

3 C2B Pull-ups
3 Thrusters
6 C2B Pull-ups
6 Thrusters
9 C2B Pull-ups
9 Thrusters


30-45 MIN WOD
15 Minute Partner AMRAP of:
 PULLUP  NEGATIVES  & ONE LEG WALL CHAIR + RUN WITH MED BALL(SWITCH PARTNER HOLDING THE BALL EACH ROUND)- 
Partner A Does 10 PULLUP NEGATIVES while Partner B does a ONE LEG wall chair when partner A finishes they switch. 
When Partner B finishes they Run 250m and back HOLDING A MED BALL and then repeat! Continue for 15 minutes making sure the swings are done perfectly.



THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm-up:
5 minutes double-under practice
3x Warrior stretch (30 seconds per hip)
15x Broad jumps
10x Inch worms
20-30 STRENGTH Double Kettlebell Suitcase Deadlift + 30 Sec Wall Chair - Run the rack on the double kettlebell suitcase deadlift for 5 reps on each set. (If 2-50lb kettlebells are too easy then do one leg deadlifts) Do a 30 second wall chair between each set.


30-45 WOD    
BUY IN: 50M REVERSE LUNGE

3 Rounds As Fast As Possible Of:

100 Rope Skips (SCALE ACCORDINGLY!! Less Reps/Jumping Jacks Etc. or  30 Double Unders)

20 V-UP

100 Rope Skips

20 TRX TRICEP EXTENSION 

100 Rope Skips

20 Wall Balls



BUY OUT: 50M REVERSE LUNGE


FRIDAY
0-20MIN Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm-up: kettlebells
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Clean & jerk, switch hands each rep
20x Goblet squat
20x Halo
10x Armbars, 5 per side

20-30 STRENGTH TOP-O-THE MIN

Double Swing/High Pull/Snatch - At The top of each minute for ten sets/minutes have each person perform a set of Heavy double swings or high pulls or snatches depending on their current level for 15 reps. Make sure that they have perfect form if they are going to be swinging heavy or moving up in exercises. The following video contains the 3 elements of the exercises, if you can’t double high pull or snatch kettlebells with as much fluidity as this girl don’t try to teach it to others, remember monkey see monkey do!

See Video http://www.youtube.com/watch?v=GagClsPcreE


30-45MIN WOD REPS 21, 15, 9 (15 MIN CUTOFF)

SINGLE KB OVERHEAD SQUAT (ARMS LOCKED OUT) R


SINGLE KB OVERHEAD SQUAT (ARMS LOCKED OUT)  L


MED BALL CLEAN


BOX JUMP


DBL UNDER (DOUBLE THE REP # FOR SINGLES)




SATURDAY
0-20MIN Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm-up:
Jog 400m
25x Push-ups
25x Squats
25x Sit-ups
Jump rope 2 minutes
 20-30 STRENGTH: Partner Rotating Split Sit Ups - Partner your students up in groups of 2 and for 5 minutes have them alternate between doing rotating split leg sit ups and being the one who holds the legs for max reps. To perform the rotating split leg sit up. Sit on the ground with your legs straight out in a split position. Have your partner hold you down by holding each ankle. From the seated position, come back as far as you can (the less you go back the easier) then sit up with your torso facing your right leg, come back again as far as you can slowly rotating and sit up with your torso facing your left leg. Repeat until fatigued.

    
30-40 WOD: “The Total Core Crusher” 10 minute Core AMRAP of:

Beginner

10 Lying Leg Raises

10 Kneeling Inchworms (walk hands all the way out and then walk them back)

10 Hip Lifts

Intermediate

10 V ups hands to toes

10 Inchworms http://www.youtube.com/watch?v=kLP8ECOfxNE

10 One Leg hip Lifts R & L

Expert

10 Hanging Leg Raises (Aim for toes to bar)

10 TRX Rollouts http://www.youtube.com/watch?v=gh-7l6DSflM

10 Gymnatic Bridge pushups http://www.youtube.com/watch?v=LE88B9hpn74


40-45        5 MIN EMOM


20 SITOUTS BEFORE THE MIN IS OVER.

REST DURING REMAINING TIME