TX​T PROGRAMMING 10/09/17-10/14/17 STRENGTH WEEK: #7

MONDAY
WARM UP CLASS AS A GROUP WITH BASIC MOBILITY (5 MIN)
DOWELS STRETCH (5 MIN)
SPECIFIC DYNAMIC WARM-UP 
Warm-up: 2 rounds
Run 200m or Row
10x Toes to bar or vup
20x Super Mans
30x Push-ups
40x Squats 

SKILL:
10 min L-SIT PRACTICE
https://youtu.be/IUZJoSP66HI
  
STRENGTH: 10MIN Press Strength - Run The Rack On The Press For 3 Reps
(really focus on getting them to the next level safely)
BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men)
WOD: 1 Minute at each station with no rest between stations for 3 rounds: (rest 1 min between rounds)
    SPINAL ROCK TO GOBLET PRESS
    ALTERNATING TURKISH SIT UP
    TRX T
    Chinees
    REST 1 Round (FOR MORE ADVANCED HOLD A PLANK)





TUESDAY
GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACHOTHER  DURING BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10 MIN) 
Warm-up: 3 rounds
20x Walking lunges
20x Squats
20x Push-ups
20x Box jumps OR Stepups
Run 100m
STRENGTH: CORE
3 ROUNDS 45on/15off (15 MIN TOTAL)
1. SPIDERMAN PLANK
2. HALO R
3. HALO L
4. L SIT HANGING FROM BAR
5. SLOW TOES TO BAR

WOD: 20MIN CUTOFF

400m RUN OR ROW
THEN:

1 TIME FAST
10 TRX TRICEP PRESS
10 DIVER SITUP
10 KB SKULL CRUSHERS
1 min SWIMMERS
20 BOX OVER
20  TOES TO BAR
1 MIN PLANK
15R/15L OA KB SWING
30 AB MAT SITUP

AFTER:
400m RUN OR ROW



WEDNESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
Warm-up:
3 minutes jump rope
10x Hindu pushup
15x Pull-ups OR TRX ROW
60 seconds hollow rock
Jog 3 minutes 
STRENGTH: 10 MIN EMOM 15 REPS TOTAL EACH 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!


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




THURSDAY
BASIC MOBILITY (5 MIN)

DOWELS (5 MIN)

SPECIFIC WARM-UP (5-10MIN) 
Warm-up:
Run 400m
20x Walking lunges
20x Back extensions
20x V-ups
Run 400m

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
Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 3 Reps With 30lb Women/50lb Men)
EXPERT - One Arm 2 Kettlebell Row (Goal Is 3 Reps With 2-30lb Women/2-50lb Men)
WOD: 8 Rounds Of Each Exercise 20 Seconds On //10 Seconds Off
(NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:

•      Spiderman Planks hands on KB
•      Goblet Thrusters
•      Alt. hand on KB Pushups
•      Ring Dips or O.H. TRX TRICEP EXTENSTION

FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 
Warm-up:
100x Jumping jacks
100x Jump rope singles
50x Squats
30x Push-ups
15x Vertical jumps
Jog 400m

STRENGTH:
RUN THE RACK 3R/3L BULGARIAN SPLIT SQUAT Do 3 sets on top weight


WOD      “The TERRIBLE 10’s” - Make sure student do the most challenging version/weight on each exercise, or they will finish the circuits too quickly.


·         5 rounds: (8 min Cut Off)
10 Pull Ups
10 Push Ups


·         5 rounds: (8 min Cut Off)
10 Thrusters
10 Deadlifts


·         5 rounds: (8 min Cut Off)
10 Weighted Sit Ups
10 Superman

1 MIN AB MAT AB BURNOUT




SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP PLAY A GAME! TAG, DODGE BALL, RED ROVER(5MIN)
https://youtu.be/yKjfZaLAf48
WARMUP:
3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP


STRENGTH:10 min EMOM:
1R/1L Turkish Get-up (only let them choose a weight that allowed them to finish the minute)
-then-
3X10 weighted sit-ups


WOD:
21-18-15-12-9
-Goblet Squats
-Hand release Pushups
-Abmat Sit-ups
-BURPEE WITH KB SNATCH