TX​T PROGRAMMING 09/04/17-09/10/17 STRENGTH WEEK: #2

ALL CLUBS OPEN 8-1PM MONDAY
CABRILLO IS CLOSED
LIVE OAK HAS NOON TXT WITH GABE 9/4
HAPPY LABOR DAY!!


MONDAY
10 min:         Isolated / Compound Joint Mobility.
10min:     Technique and Form Warm Up (choose according to the day’s workout)
SKILL WORK:

• 2 rounds: 5 handstands against wall + 5 cartwheel. Pick out the people who SHOULD NOT be doing this exercises and give them two 20 second planks.

STRENGTH:

• (10 minutes) Run The Rack - 5 reps Kettlebell Chest Press (Click here for a demonstration)
• 1 lap farmer carry with final weight of Chest press

WOD:
12 Minute AMRAP:
10 DEEP TRX Rows
10 Hand-release Push-ups
10 Wall Balls
200m Sprint (just make it a short run, make 'em move FAST).



TUESDAY
10 min:         Isolated / Compound Joint Mobility.
10min:     Technique and Form Warm Up (choose according to the day’s workout)
CORE:

• 2:30 minute plank game: Have them start of on their hands, and then mess with them. Call out, "on your forearms" "on your hands" "one hand out" "switch hands"! Get vindictive and creative with your torture! :D
• then, 4X10 weighted sit-ups. Have them hold a kettlebell at their chest and sit up against the weight! If it is too easy, have them increase the weight every round.

WOD:
Partner Chipper: (Each person has a cap of 10 reps and must do 10 reps before their partner can go. Each student must rest while their partner is performing their exercise)
100 Situps
80 burpees
100 KB swings
100 Double Unders or 300 Rope Skips
4 Laps (both partners must run the lap together!)


WEDNESDAY
10 min:         Isolated / Compound Joint Mobility.
10min:     Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:
DBL KB CLEAN

• "Run the Rack with sets of 8 reps. When you find your 8 rep max, perform 3 more sets R/L of your 3 rep max.

"THE TALIA"
2- Lap
20- Toes to Bar ( Int:  knees to elbow B- knees to as far as possible or V-ups)
7 R&L- One legged squats (I- TRX assist B- 2 legs)
150- Jump Rope
15 R&L- Snatch (I- High Pull B- Swing)
25- Weight overhead sit-up (I- weight on chest B- normal sit-up)
25- Burpees
10- Pull-ups (I- Rings B- Rows)
20- Dead Lifts
76- Mountain Climbers
15- Push-ups
30- Jump Lunges
3- Sprint

THURSDAY
10 min:         Isolated / Compound Joint Mobility.
10min:     Technique and Form Warm Up (choose according to the day’s workout)
Incorporate into warm-up:
2 Rounds:
- 10 Bar Scapular retractions (Click here for a demonstration)
- 10 scapular wall slides (Click here for a demonstration)


STRENGTH: (Cut off after 10 minutes)
PULL-UPS: Partner up!
-Demonstrate a pull-up and show everyone how to activate their lats by sliding their shoulder blades toward their glutes. An example is given in the video above.
-Make everyone try a pull-up if they haven't done one before.
-Then, make sure everyone is partnered up for the following pull-up modifications:

• PROGRESSIONS:
• Super beginner:  10,9,8...1 Deep TRX rows
• Beginner: 10,9,8...1 Jumping Pull-ups
• Intermediate; 10,9,8... 1 Ring Negatives
• Advanced: Find 1RM pullup. Perform 1 Rep Max 3 times.
  • If "advanced" students finish early, do a 5,4,3 2,1 of partner, bodyweight pullups.

WOD: (for time)


30 Russian Swings
---
4 Rounds:
10 thrusters (2 hands, 1 kettlebell)
10 Burpees (must clap hands above head)
10 SUPER MAN
---
30 Russian Swings


FRIDAY
10 min:         Isolated / Compound Joint Mobility.
10min:     Technique and Form Warm Up (choose according to the day’s workout)
SKILL:
L-Sits with Yoga Blocks (Scale appropriately)

• Beginner: 3 rounds: 15sec L leg hold, 15sec R leg hold, 30 second rest
• Intermediate: 3 rounds: 20-30 sec both legs lifted but bent, 30 seconds rest
• Advanced: 3 rounds: 20 - 30 seconds legs straight and hips pushed forward, 30 seconds rest.

STRENGTH:  TGU/ Lunge/ Run


15 minute
1 TGU left
-at top of TGU, clients will do 1 lap of walking lunges with the bell in the rack position.  When they return to their mat, they will "get down".
250m Run
Repeat on right side


250m Run

WOD: 15 min amrap


Run 1 Lap
20 Sit-ups
30 Double Unders or 90 singles
50 Air Squats
30 Double Unders or 90 singles
20 Sit-ups
1 Lap over head waiter carry (like farmer carry but over head with 2 kb)


SATURDAY


10 min:         Isolated / Compound Joint Mobility.
10min:     Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:
7 minute EMOM (Every Minute On the Minute)
3 Heavy Squats
5 Burpees (no push-up if they came on Wednesday...ouch)
**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**



WOD: (For Time)
50 Double unders or 150 Singles
---
then:
6 rounds:
6 R/L Snatches
6 R/L Reverse lunge WITH kb halo
6 Toes to Bar (scale leg raises appropriate to skill level)
----
then:


2 Laps run or 500m row

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