TXT PROGRAMMING 11/25/19-11/30/19 STRENGTH WEEK: #8

Happy Thanksgiving Everyone!
WS,LO,SV,DT are open 8-1 on thanksgiving day CAB is closed.
No Child Care
There will be TXT @
WEST SIDE 8:30am with Simon
LIVE OAK 9AM with Christa


Day after all clubs open @ 8am on friday. No 6am TXT on Friday.
Child care closes @ 1pm.
​


MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
15-25    Core 5min    Navy Seal Situps - We are giving them the NAVY SEAL standard situp test. Have every one partner up, one partner holds the other partners feet and does the counting, the other partner has their hands crossed in front of their chest with their hands touching their opposite shoulders. Rules are elbows to knees then back to shoulder blades touching the ground equals 1 rep. The test will go for 2 minutes as many reps as possible then have the partners switch.

 
25-45 WOD 
5 Rounds For Time Of: (20 Minute Cutt Off)
Run 250m
15 One Arm Swings Right
15 Burpees
15 One Arm Swings Left
100 Rope Skips 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30   Power Lift - Sumo Deadlift High Pulls
For 10 minutes, run the rack to find a 5 rep max on the SDHP. Think sumo wrestler, wide stance and narrow hands. Make sure to emphasize powerful legs, a tight core, and elbows stay higher than the KB.

 
30-45 WOD 15 Minutes As Far As You Possibly Can:
10, 9, 8, 7, 6, 5, 4,3, 2, 1 Reps Each Side Of The Following Complex
(NOTE: Do Reps Right And Left, If You Make It To 1 Go Back Up)
One Arm Thruster Right
One Arm Thruster Left
Lunges Right And Left (R + L = 1 Rep)
TRX Power Pull Right
TRX Power Pull Left

  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30   Vertical Pull Strict Pull-ups
Beginner: 6 set of 3 pull-ups negative. Ample rest.
Intermediate: 6 sets of 4-5 pull-ups with bands.
Advanced: 5-8 sets of 5 pull-ups.

 
30-45 WOD 1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of:
    Wall Ball
Wall Chair Hold
Dead Drag
Plank Hold
REST 1 Round

  
THURSDAY HAPPY THANKSGIVING!!
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
15-25    Lunge LUNGES
6 sets of 12 (6R/6L) Lunges
Beginner: Bodyweight
Intermediate: Goblet
Extra Intermediate: Suitcase
Advance (and very mobile): Overhead

25-45  WOD 20 Minute AMRAP Of:
15 Kettlebell High Pull Swings
Run 250m
15 Russian Twists (With Or Without Weight)
Row 250m
15 Goblet Squats
Run 250m
15 V Ups
Row 250m
15/15 Grasshoppers 
Run 250m 
15 Ball Slam 
Row 250m

   
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Vertical Press Bottoms Up Press

• Have clients RTR on the OA Bottoms Up Press for 3-5 reps.  When they reach their max, have them repeat the top weight 3 more times.

30-45 WOD 60 sec on 30 sec off 1st round, 
40 seconds on 20 seconds off 2nd round 
30 sec on 15 sec off 3rd round, 
20 sec on 10 sec off 4th round of:
                1 DEAD SWING 
https://www.youtube.com/watch?v=dJBw7mo_CwI (do first version)
https://www.youtube.com/watch?v=CqoBOSKZccs (good tutorial)
                2 Alt. O.A STRICT PRESS R/L
                3 Burpee Pullup
                4 SNATCH SWING SWITCH or swing switch 
(only do snatch swing switch, always switch hands in front  of you. Watch the video at 1 min)
https://www.youtube.com/watch?v=9d6wHVD_LdM



SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


15-25    Core Hollow Body Rock Tabata
-THEN-
5 Min EMOM of...
10 Grasshoppers (R+L=1)
10 Burpees



25-45 WOD BENCHMARK WOD!!
Christa  Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes!
        
Beginner
10 Lunges (per leg)
20 Wall Ball (8 LB Women /10 LB Men)
30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L)
40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men)
50 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)
40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men)
30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L)
20 Wall Ball (8 LB Women /10 LB Men)
10 Lunges (per leg)
        Intermediate
10 Jump Lunges (per leg)
20 Wall Ball (10 LB Women /12 LB Men)
30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L)
40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men)
50 Burpees (No Pushup)
40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men)
30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L)
20 Wall Ball (10 LB Women /12 LB Men)
10 Jump Lunges (per leg)
Advanced
10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /12 LB Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
50 Burpees (Chest To Ground On Every Rep)
40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men)
30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L)
20 Wall Ball (12 LB Women /12 LB Men)
10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men)