TX​T PROGRAMMING 1/1/18-1/6/18 STRENGTH WEEK: #9

TX​T PROGRAMMING 1/1/18-1/6/18 STRENGTH WEEK: #9
January is a PLANK CHALLENGE. There are optional extra credit after every WOD to do with your class.


MONDAY
BASIC MOBILITY (5 MIN)
DOWELS STRETCH (5 MIN)
WARMUP YOUR CHOICE :)
STRENGTH:

·         3 minute - 1 arm Strict Presses:  Choose a weight you can complete ~8 reps successfully. Go all the way till failure on 1 side, then match with other arm (3 mins total).

·         3 minute - Farmer’s Walk: One heavy pair of Kettlebells. Walk as long as possible before setting them down. *Rinse and repeat! ;) 

·         3 minute - Scarecrow Holds: Have all student’s grab a pair of dumbbells (or 15lbs KB for strong clients). Just like it sounds, have them hold arms up at parallel to shoulders till failure.WOD:
5 rounds: (20 minute cutoff)
·         10 Push Ups
·         10 Thrusters (left)
·         10 Push Ups
·         10 Thrusters (right)
·         10 Wall Balls
·         Run 250M

PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec Forearm plank
30 sec Alternating Leg lift plank
30 sec Side Plank L
30 sec Side Plank R
30 sec Forearm Plank
30 sec Spider Plank
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: TRX Hamstring Curls 
8 ROUNDS 20 SEC ON//10 SEC OFF

 Encourage holding hips as high as possible. http://www.youtube.com/watch?v=z9VRC5qWDDA

5 minute: RTR of 1 Legged Deadlifts for 5 reps L & R.WOD
15 min AMRAP:
·         15 Hip Bridges (left)

·         15 Hip Bridges (right)

·         20 Jump Lunges

·         15 O.A. Swings (left)

·         15 O.A. Swings (right)

PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
1 MIN Straight arm plank
1 MIN Alternate Side Arm Raise DEMO (go slow, Try not to rotate body)
1 MIN Cross body knee to elbow (go slow)




WEDNESDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:
·         5 minutes: 1 Legged Squats -  Have clients work on their most challenging 1-legged Squat [ Body WT, using TRX’s, use a Stability Ball agains’t wall, etc) -- 5 Reps LEFT and RIGHT.

·         5 minute: Walking Lunges and Wall Chairs -- Partner up, and have 
A perform 1 “there and back” heavy weighted lunge walk across classroom
B holds a wall chair until return.

WOD: Cardio Explosion!
2 minute hollow body hold
2 minutes of FAST sprints
1 minute jump rope or fast row
2 minutes FAST Jump Squats
2 minute Superman Hold
2 minutes FAST Jumping Jacks
1 minute hollow body hold
1 minute Sprints
PLANK CHALLENGE EXTRA CREDIT:
4 MIN PLANK NO REST
30 sec Plank
30 sec Right arm out in front of you
30 sec Left arm out in front of you
30 sec Right leg hold
30 sec Left leg hold
30 Sec Right arm & Left leg hold
30 Sec Left arm & Right leg hold
30 sec Plank

THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) STRENGTH:
TRX Strength Test - 4 rounds [30 seconds on, 15 seconds off]
TRX Chest Presses
TRX Rows
TRX Bicep Curls (http://www.youtube.com/watch?v=Hmm3UZlznq8) *sorry about old man bulge.
TRX Tricep Extensions http://www.youtube.com/watch?v=J_jxE3PFh6o


WOD: 
4 Rounds for time:
1 Wall walk (Modify: 3 inchworm push-ups)
10 Alternating cleans (from ground)
12 Alternating Pistols (6/6)
14 Alternating One-arm Swings (7/7)


PLANK CHALLENGE EXTRA CREDIT:
4 MIN PLANK NO REST
1 Min Side Plank R
1 min Side Plank L
1 min Star Plank R (side plank with arm and leg raised)
1 min Star Plank L 

FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
STRENGTH:  MAX Abdominal Strength - “Plank Testing” (5 rounds) 
Have students perform their toughest version of a plank for 1 minute. (Normal, legs on ball, arms and feet out wide, TRX… etc). 
With 30 seconds of rest in between.

WOD:
8 min AMRAP:

• 20 TRX Jump Squats
• 40 Jumping Jacks or 75 jump rope or 30 Double Unders

8 min AMRAP:

• 5, 10, 15… Reps: KB Swing
• 1, 2, 3… Shuttle Runs (sprints across the classroom)

PLANK CHALLENGE EXTRA CREDIT:
5 MIN PLANK NO REST
30 sec Plank
30 sec Hip dip plank
30 sec Plank
30 sec Hip dip plank
30 sec Plank
30 sec Hip dip plank
30 sec Plank
30 sec Hip dip plank
30 sec Plank
30 sec Hip dip plank


SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP
STRENGTH:
RTR on each exercise for 5 minutes
Double KB SQUAT 5 reps
Double KB SWING 10 reps
Double KB PUSH PRESS 15 reps



WOD:
Abdominal Endurance 

6 MIN AMRAP:

o   100 Crunches

o   75 Bicycles

o   50 Hip Ups (left)

o   50 Hip Ups (right)

o   25 V Ups

6 MIN AMRAP:

o   100 Mountain Climbers

o   75 Flutter Kicks

o   50 Russian Twists

o   35 Super man

o   15 Spinal Rock http://www.youtube.com/watch?v=K5s9LcGa6wE *Scale as necessary!


PLANK CHALLENGE EXTRA CREDIT:
5 MIN PLANK NO REST
1 Min Plank on exercise ball or TRX 
1 min Exercise Ball roll out or TRX
1 Min Plank on exercise ball or TRX
1 min Exercise Ball roll out or TRX
1 min Plank on exercise ball or TRX