TXT PROGRAMMING 09/16/24-09/21/24 STRENGTH WEEK: #10

TXT PROGRAMMING
09/16/24-09/21/24
STRENGTH WEEK: #10


MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10 band pull aparts
10 hanging scapular retractions
5/5 Plank with KB cross body pull 
5  Hindu pushup
Short jog (you choose the distance)

    20-30    STRENGTH Vertical Pull Strength - Choose one of the exercises to work on for 10 Minutes
(really focus on getting them to the next level safely) Have the members choose one version. Teach them what muscles they use in the pull up and how to properly execute it. 

    BEGINNER - Pullup Negatives 
Goal Is 5 sets of 3 Slow Reps To Bottom with 60-90sec of rest in between. Start with a band to help then slowly move down to the band that helps the least or no band at all. If members can do that with no help they can move up to intermediate. 

If they are in between Beginner & Intermediate and feel like they need to use bands to do pullups they can use the least help band to do 5 sets of 5 reps and should try for 1 body weight pullup at the end. 

    INTERMEDIATE - Bodyweight Pullups 
Goal Is 5 Reps For 5 Sets with 60-90sec of rest in between sets.
 If you can do 5 sets of 5 reps of bodyweight pullups, start trying weighted pullups. 

    EXPERT - 1 rep Weighted Pull Up: 
They must be able to do at least 5 body weight pullups with no help. (use the chain weight belt you can find at front desk or you can create your own safe way to hang a KB from the waist.) (KX: Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)

30-45   WOD Circuit through exercises do less time each round: 

• 1 Minute At Each Station 
  
• 40 Seconds At Each Station 
  
• 30 Seconds At Each Station 
  
• 20 Seconds At Each Station
  

    One Arm TRX Power Pull Right
    One Arm TRX Power Pull Left
    One Arm KB Push Press Right
    One Arm KB Push Press Left
    Goblet Squats (KX 35w/53m)
REST 1 Round or Hollow Hold if you don’t want to rest haha

AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN

TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20on /10off alternate between the two exercises should only take 4 min

• Butt kickers
  
• Alternating Box step ups
  

   
20-30   STRENGTH  Lunges - For 10 min Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the most challenging safe version. You can run the rack to help you warm up. Once you find your heaviest weight stay on it for the remainder of the 10 min. Teach everyone how to properly execute exercises and tell them what muscles they are targeting. 

BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges

30-45 WOD:    15 Rounds For Time Of: (15 Minute Cut Off)
    15 KB Swings (KX 35w/53m)
    50 Rope Skips (KX 10 Double Unders)

AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN
   

WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up :  REPS of 15/10/5
V-ups
One arm KB swing R
One arm KB swing L
Scapular push up plank
DBL KB Seated shoulder press (light weight)

    20-30   STRENGTH Press Strength - Run The Rack On The Press For 5 Reps
(really focus on getting them to the next level safely) Try not to push press the KB, it should be a strict controlled movement. Core tight and non-working arm out to the side and tense. No leaning to one side under the weight. Stay tall and tight. Rest 60-90sec between each set. 

    BEGINNER - One Arm KB Strict Press (Goal Is 5 sets of 5 Reps With 20lbs Women/40lbs Men)

INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 sets of 5 Reps With 20lbs Women/40lbs Men)

    EXPERT - One Arm Kettlebell Strict Shoulder Press (Goal Is  5 sets of 1-3 Reps With 35lbs Women/53lb Men)

30-45    WOD: 15 Minute AMRAP Of:
    Run 250m
    10 Snatches R (KX 25w/35M)
    10 Snatches L (KX 25w/35M)
    20 Chinees

AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN
   
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Crunch tuck
Hindu pushup
Pike to plank toe touch
Jump jack

    20-30    CORE STRENGTH: Hanging Leg Raises - Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 5 sets of 10 reps in. (Progress to the next exercise when they can do 3 or more sets of 10 reps) MODIFICATION: If you cannot do a hanging exercise you can do v-ups on the ground. 
BEGINNER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)

30-45   WOD: 20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
        Pullups
Burpees Box Jump
        Wall Ball Sit up
            TRX Jump Squats

AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN
   
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds EMOM (should take 6 min total)
ODD min:  15 jump jack + 20 beast bulldog
EVEN Min: 10 ball slam +10 frog hops

    20-30    Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely) Choose one exercise DO NOT DO ALL THREE. REST 60-90 sec before moving up to the next weight when running the rack. Complete 1-3sets of 10 reps on chosen exercise. 

    BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
    INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-53lb men, 2-35lb women)
    EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone) (5 reps each leg)

    30-45    WOD: Get As Far Through The List As Possible In 15 Minutes:
        100 Rope Skips
        20 TRX Rows
        90 Rope Skips
        20 Swings
        80 Rope Skips
        20 Jump Lunges
        70 Rope Skips
        20 One Leg Deadlifts (10 R/10 L)
        60 Rope Skips
        20 TRX Jump Squats
        50 Rope Skips
        20 Bottoms Up Presses (10 R/10 L)
        40 Rope Skips
        20 Wall Balls
        30 Rope Skips
        20 Mountain Climbers (R&L)
        20 Rope Skips
        20 Burpees
        10 Rope Skips

AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN

SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
150m Row
5/5 Ice Skaters
5 Bootstrappers
10 squats no weight
10 DBL KB Chest Press (light weight)

    20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely) CHOOSE ONE EXERCISE. Finish 5 set of 3-5 reps with a challenging weight. 

    BEGINNER - One Arm TEMPO Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - One Arm Lawn Mower Row (Goal Is 5 sets of 3-5 Reps With 30lb Women/50lb Men)
    EXPERT - One Arm 2 Kettlebell Lawn Mower Row (Goal Is 5 sets of 3-5 Reps With 2-30lb Women/2-50lb Men) DBL KB in one hand for maximized grip strength. 

30-45    WOD: Three 4 Minute AMRAPs Of: (TRAINER CHOOSES SPRINT DISTANCE)
        CIRCUIT #1 (4 Minutes)
        Sprint 1 Lap First Then Do As Many Rounds Of The Following:
        10 Snatches Right
        10 Snatches Left

        ***REST 1 MINUTE***

        CIRCUIT #2 (4 Minutes)
        Sprint 1 Lap First Then Do As Many Rounds Of The Following:
        10 Jump Squats
        5 Vups

        ***REST 1 MINUTE***

        CIRCUIT #3 (4 Minutes)
        Sprint 1 Lap First Then Do As Many Rounds Of The Following:
        Max Amount Of Burpees til 4 min is over

AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN