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TXT PROGRAMMING 1/15/18-1/20/18 STRENGTH WEEK: #1
MONDAY BASIC Isolated / Compound Joint MOBILITY (5 MIN) \ DOWELS STRETCH (5 MIN) Technique and Form Warm Up (choose according to the day’s workout) STRENGTH:Walking Lunge / Box Jump
50 Plank Jacks 20 Ball Slam 20 Burpee Pull-ups 10/10 Snatches (L+R) 100 Rope Skips (or 50 DBL Under) 20 Burpee T2B 5 Kipping Pull-ups 10/10 Snatches (L+R) 40 Dbl Unders (90 Rope Skips) 20 Full Burpees 10 kipping Pull-ups 10 Snatches (L+R) PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 30 sec ALT. LATERAL KB PULL UNDER BODY 30 sec MTN CLIMBER PLANK ON KB 30 sec ALT. LATERAL KB PULL UNDER BODY 30 sec MTN CLIMBER PLANK ON KB 30 sec ALT. LATERAL KB PULL UNDER BODY 30 sec MTN CLIMBER PLANK ON KB 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: Bottoms Up Press & Handstand Pushup
5 Rounds of- 15 OA Swing L 15 OA Swing R 10 OA Thruster L 10 OA Thruster R 5 Bent Over Row L 5 Bent Over Row R PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 1 min Traveling Plank KB Drag Forward 1 min Traveling Plank KB Drag Backward 1 min Traveling Plank KB Drag Forward WEDNESDAY MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN) DOWELS (5 MIN) dynamic stretch & WARM UP STRENGTH: Kettle Bell Windmill 5/5 Rep RTR 3x. Workup to top KB with best form and then start back at bottom and work your way up again. WOD: 21//18//15//12//9//6//3 KB Russian Twist KB Reverse Crunch Hollow Body Hold Alt. Knee Tuck Wall Ball PLANK CHALLENGE EXTRA CREDIT: ONE HAND IN TRX WHILE YOU ROW WITH A KB ON THE OTHER SIDE 5 MIN PLANK NO REST 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) STRENGTH: CLEAN & JERK 5 REPS DEMO DEMO NUMBER 2 RTR TO HEAVIEST WEIGHT KB YOU CAN DO WITH BEST FORM. WOD: 5-10-15-10-5 (15 MIN CUTOFF) KB SWING AROUND BODY TO R DEMO KB SWING AROUND BODY TO L PULSING LUNGE WITH KB PASS UNDER LEG RDEMO PULSING LUNGE WITH KB PASS UNDER LEG L WINDMILL R DEMO WINDMILL L REVERSE LUNGE WITH TWIST R (TWIST TOWARDS LEG INFRONT) DEMO REVERSE LUNGE WITH TWIST L PLANK CHALLENGE EXTRA CREDIT: DEMO 5 MIN PLANK NO REST CHOOSE A LIGHT WEIGHT 30 sec SIDE PLANK DELTOID RAISE L 1 MIN PLANK 30 sec SIDE PLANK DELTOID RAISE R 1 MIN PLANK 30 sec SIDE PLANK DELTOID RAISE L 1 MIN PLANK 30 sec SIDE PLANK DELTOID RAISE R FRIDAY MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN) DOWELS (5 MIN)dynamic stretch SPECIFIC WARM-UP (5-10MIN) WARMUP: STRENGTH: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! DEMO 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 PLANK CHALLENGE EXTRA CREDIT: 7 MIN PLANK NO REST 6 ROUNDS OF: ALTERNATE OPPOSITE ARM AND LEG EVERY ROUND. YOU'LL NEED A PARTNER TO HELP PUT A WEIGHT ON YOUR BACK. 45 sec ONE ARM ONE LEG PLANK 15 SEC PLANK WITH WEIGHT ON YOUR BACK FINISH WITH 1 MIN PLANK (NO WEIGHT) SATURDAY BASIC MOBILITY (5 MIN) Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 DOWELS (5 MIN) WARM-UP: 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 - Run the rack on the Squat or Pistol for 5 reps https://youtu.be/t7Oj8-8Htyw (really focus on getting them to the next level safely) BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men) INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men) EXPERT - (pistol)One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men) WOD: 10 Rounds as fast as possible of: 10 Snatches Right 10 Snatches Left 10 Abmat situps PLANK CHALLENGE EXTRA CREDIT: 7 MIN PLANK NO REST 1MIN REVERSE PLANK DEMO 1MIN REVERSE PLANK LEG LIFT L 1MIN REVERSE PLANK LEG LIFT R 1MIN SIDE PLANK KNEE TO ELBOW CRUNCH L DEMO 1MIN SIDE PLANK KNEE TO ELBOW CRUNCH R 1MIN Side Plank Contralateral Knee Tuck L DEMO 1MIN Side Plank Contralateral Knee Tuck R
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