TX​T PROGRAMMING 08/28/17-09/02/17 STRENGTH WEEK: #1

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MONDAY
0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES
5-10 MIN WARMUP
10-25 MIN STRENGTH: 1 LAP WALKING LUNGE DBL KB WITH 10 REPS SIDE LUNGE (5R/5L)
RUN THE RACK WORKING UP TO HEAVIEST KB WITH BEST FORM . BEFORE MOVING UP TO NEXT WEIGHT  DO 10 REPS SIDE LUNGE.
30-45MIN WOD 20 MIN CUTOFF
Benchmark #11 Jason (CLASS SHOULD LOG HOW FAR THEY GOT)
20 Minute Ascending AMRAP.
Start at 1 rep and add 1 rep each round for the entire 20 minutes.
Stay on an exercise until you complete that number of reps before you move on.        

Beginner

• High Pull (2 hands 1 bell, 15lb Women/20lb Men)
• TRX Rows (Challenging position hands to chest and then fully extended)
• Split Squat Right (like a lunge without moving your feet back knee to ground)
• Split Squat Left (like a lunge without moving your feet back knee to ground)
• Hanging Knee Tucks (Knees to 90 degrees)

Intermediate

• One Arm High Pull (20lb Women/35lb Men)
• Kipping Pullups (using a kip to get over the bar, can do jumping as a substitute)
• TRX One Leg Squats Right (Using TRX for support squat on one leg)
• TRX One Leg Squats Left (Using TRX for support squat on one leg)
• Knees To Elbows (Knees have to touch arms!! Preferably elbows)

Advanced

• Double Kettlebell High Pull (2x20lb Women/2x35lb Men)
• Strict Pullups                 
• One Leg Squats Right (no assistance)
• One Leg Squats Left (no assistance)
• Toes To Bar (actually touching the bar with toes)

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TUESDAY

0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

20-30MIN STRENGTH:  RTR Half Kneeling Press

Have clients reach a 5 rep max on the Half Kneeling Press.  Position is basically the bottom of a lunge with one knee resting on the ground.  If left leg is in front, the bell should be in the left hand.  Have clients really weight their lead foot and tell them they should feel like they could stand up at any moment.  Repeat top set 3X

30-45MIN WOD:

5 Rounds
15 Pushups
15 Mtn Climbers
15 Swimmers (Flutter)
250m Run


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WEDNESDAY
0-10 min:         Isolated / Compound Joint Mobility.
10-30 min:     STRENGTH CORE
“WELCOME TO THE MILITARY” Day!  -

·         2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most situps they can in 2 minutes.

·         1 Mile run (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps)

·         5  minute E.M.O.M - The Marine Burpee Challenge: [Top of the minute]Students must start at 5 Burpees, and get the remainder of each minute to rest. Each round add 1 burpee.
(scale Burpee difficulty for student levels)


30-45MIN WOD        

CORE CIRCUIT
3 ROUNDS 40 SEC ON// 10 SEC OFF

• TRX PIKE
• KB SITUP AND OVER HEAD PRESS
• PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
• WALL BALL SITUP 3 ROUNDS As Fast As You Can!
• 10VUPS
• 10 SUPERMAN
• 10 RUSSIAN TWIST
• 1 LAP BEAR CRAWL

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THURSDAY:
0-10  Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
Skill:
10 min Double under skill practice / L-Sit practice
https://youtu.be/iZamtJlKKt4

8 rounds 20 on//10 off

partner A DBL Under

partner B Lsit

then switch each time
20-30 MIN Strength - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women)
EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone)
30-45 WOD 15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
    -MANMAKERS (OR BURPEE)
    -KB Windmill R ( https://youtu.be/6651sjanpxI )
    -KB Windmill L
    -Rope Skips or D.U. (+10X each round)



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FRIDAY
0-15 min: Isolated / Compound Joint Mobility.

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

20-30 min STRENGTH:  RTR on the split row 5 reps x 5 sets at the top

30-45 min WOD:         
10 min EMOM:

8 Jump Lunges 
8 Hollow body rock 
8 Wall balls


Finish with 5 min of partner sprints
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SATURDAY

0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique

10-20 SKILL:

The importance of the hip hinge (see below.)https://youtu.be/esGYTeI6r14
8 ROUNDS
20 on 10off
Dead swing (SEE BELOW VIDEO)https://youtu.be/1OqP7vZtERo


20-30 MIN STRENGTH: - Run the rack on the Squat  or Pistol for 5 repshttps://youtu.be/t7Oj8-8Htyw
(really focus on getting them to the next level safely)

BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)

INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)

EXPERT - (pistol)One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)

30-45 MIN WOD: 10 Rounds as fast as possible of:

    10 Snatches Right

    10 Snatches Left

    10 Abmat situps