TX​T PROGRAMMING 10/22/17-10/28/17 STRENGTH WEEK: #9

MONDAY
WARM UP CLASS AS A GROUP WITH BASIC MOBILITY (5 MIN)https://youtu.be/xnLaMMIaVZo
DOWELS STRETCH (5 MIN)
SPECIFIC DYNAMIC WARM-UP https://www.youtube.com/watch?v=KgVwrJZ4stI
WARMUP:
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS
10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL
---modify with: plank


STRENGTH: DEADLIFTS
-Run the rack up to max weight, then:
5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights.


WOD:
10 MIN AMRAP:
7 Burpee jumping jacks (jumping jacks instead of jump)
10 Double KB Thrusters
14 Traveling KB lunges (same weight as thrusters)
-then, WITHOUT REST, go directly into:
10,9,8,7,6,5,4,3,2,1
- Swings
- Sit-ups

TUESDAY
GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACH OTHER  DURING BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10 MIN) 
STRENGTH SUPER SET LAWN MOWER ROW AND OA SWING 5 REPS https://www.youtube.com/watch?v=XIYO6roisXI
***Run the rack to find a top set. Perform 4 sets R/L at your top weight***
WOD:
7 MINUTE AMRAP:
10 RUSSIAN HIGH PULLS
10 KB OVERHEAD SWING
10R/10L LAWNMOWER ROWS


REST 1 MINUTE


7 MINUTE AMRAP:
10 TRX Push-ups
10 TRX Rows
10 TRX Ice Skaters


30 KB Mountain Climbers

WEDNESDAY
BASIC MOBILITY (5 MIN) https://www.youtube.com/watch?v=-tetoszaTTo
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
5 minutes double-under practice
3x Warrior stretch (30 seconds per hip)
15x Broad jumps
10x Inch wormsSTRENGTH: RTR on OA Swing/ OA Rack SQUAT

RUN THE RACK 3X (WORK UP TO HEAVIEST AND THEN START BACK AT BOTTOM)

Have clients perform 5R/5L One Arm Swings then 5R/5L OA SQUAT with that same bell in the rack position.

Repeat for Ten Minutes.

WOD: 15 MIN CUTOFF 250m Run

 -THEN-

6 Rounds of

6 Goblet Squats

6 Burpee box over

6 Toes to Bar

 -THEN-

250m Run
THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 
100x Jumping jacks
75x Squats
50x Push ups
25x Pull-ups
10x Burpees
100x Jump rope singles
STRENGTH:
10 min EMOM:
1R/1L Turkish Get-up (only let them choose a weight that allowed them to finish the minute) https://www.youtube.com/watch?v=UJ6Z6OqXM-I
-then-
10 burpee toe to bar
WOD:
21-15-9-15-21
Overhead Goblet Lunge (ex. 21R/21L)
Box Jumps

FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
https://youtu.be/xnLaMMIaVZo
SPECIFIC WARM-UP (5-10MIN) 
3 ROUNDS 30 ON/10 OFF

TRX Seated Pullup https://www.youtube.com/watch?v=fAQwN4t-2JI

KB Overhead Carry

Hollow Body Hold https://www.youtube.com/watch?v=LlDNef_Ztsc

STRENGTH SUPERSET 5 REPS ON BOTH EXERCISES
DBL KB Chest Press:4 X 5 reps at top weight https://www.youtube.com/watch?v=6AP4RtYxS6A
DBL KB PUSHUP
WOD:
3 ROUNDS

10 KB SWING Squat, Catch and Press (start with kb on the ground) https://www.youtube.com/watch?v=15_UMEuBEFQ

10R/10L 1 Arm Kettlebell Row (balance on one leg to make it harder)

5R/5L Single Rack BOX STEP UP

10 Renegade row

10 Over shoulder ball toss with slam ball https://www.youtube.com/watch?v=XiCedaBmtwk

SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP 
STRENGTH: (if you have a large class you choose what you do for everyone.)
POWER LIFT STRENGTH:  DBL KETTLEBELL CLEAN and rowing machine (or TRX POWER PULL)
Have clients run the rack on the 5R/5L DBL KETTLEBELL CLEAN with 20 cal ROW on rowing machine (or 5r/5L TRX POWERPULL.)  Once an 5 rep max is reached, have them repeat three times with no rowing.
WOD:

3 Rounds of

3 side v-up L

3 side v-up R

9 Toes to Bar or V-Up

15 Wall Ball BURPEE

250M RUN

 -THEN-

2 Mins BURPEE MED BALL TOSS With partner