TX​T PROGRAMMING 11/19/17-11/25/17 STRENGTH WEEK: #3

THURSDAY THANKSGIVING WORKOUT 9AM AT DE LAVEAGA PARK
NO TXT ON THANKSGIVING AT CLUBS
FRIDAY NO 6AM TXT ALL CLUBS OPEN AT 8AM.


MONDAY
BASIC MOBILITY (5 MIN)
DOWELS STRETCH (5 MIN)
WARMUP-SKILL: Double unders
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher.

-STRENGTH: CORE
8 MINUTE E.M.O.M. - 7 Hanging Leg raises
-Every minute on the minute, perform 7 hanging leg raises.
Modifications:
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually tough knees to elbows (for real)
Advanced: Touch toes to bar

-WOD:
4 Rounds:
Lap
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols
12 Sumo Deadlift High Pulls

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: -SKILL: Double unders
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher.

-STRENGTH: Front Rack Reverse Lunges
Run the rack with front rack reverse lunges in sets of 4R/4L. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight.


-WOD: AXEL BENCHMARK
START WITH: ROW 500M
2 ROUNDS
10 TRX PUSHUP
10 SQUAT & ROW


THEN -500M ROW-
2 ROUNDS
20 SQUATS
20 LUNGES
20 SITUPS


THEN -ROW 500M-
2 ROUNDS
5R/5L KB SNATCH
10 KB SUMO DEADLIFT HIGHPULL



WEDNESDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: Med ball cleans
-4 Tabata rounds of medball cleans


-STRENGTH: Bent-over Rows
Run the rack with bent over rows in sets of 5 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING!

-WOD:
12 minute ascending AMRAP: (1 rep first round, 2 reps second round...)
Burpees
TRX row
Goblet squats
X10 Jump Rope

FINISHER:
1 minute plank (hardest modifications possible)
1 minute wall sit (hardest modifications possible)



THURSDAY 9AM AT DE LAVEAGA
BASIC MOBILITY (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


3 ROUNDS
10 MED BALL BURPEES
1 LAP BEAR CRAWL
10 PUSHUP
10 SUMO SQUAT STRETCH
1 LAP SPIDER CRAWL

-WOD:
3 RUNS (750M)
15 MED BALL THROWS
15 BENCH STEP UPS
15 jump Squats
2 RUNS (500M)
10 MED BALL THROWS
10 BENCH STEP UPS
10 Jumps Squats
1 RUN (250M)
5 MED BALL THROW
5 BENCH STEP UPS
5 jump Squats
2 RUNS (500M)
10 MED BALL THROWS
10 BENCH STEP UPS
10 Jumps Squats
3 RUNS
10 MED BALL THROWS
10 BENCH STEP UPS
10 Jumps Squats


FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
-SKILL: Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.


-STRENGTH: CHEST PRESS
Have clients run the rack with single-arm chest press for 5 reps each side. Have students complete 4 sets at top weight.



-WOD:
10 Minute AMRAP:
7 Ball Slams
7 Box jumps
7R/7L Clean n' Press (touch ground every time)


7R/7L TRX Power Pulls

SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP 
-SKILL: Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.


-STRENGTH: TURKISH SITUP
For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up. It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight.


-WOD:
15 minute AMRAP:
50M FARMER CARRY
20 travelling lunges
20 (10R/10L) snatches
20 Abmat sit-ups
60 Double Unders (180 singles)
20 KB HIGHPULL
20 KB STEP UPS