TXT PROGRAMMING 12/31/18-1/5/18 STRENGTH WEEK: #1

HOLIDAY SCHEDULE
MONDAY all clubs 8-1pm 
Live Oak: 8am Ben
Cabrillo: 8am Tricia
Downtown:NO TXT
Westside: 8am Mo
Scotts Valley:  NO TXT
TUESDAY ALL CLUBS CLOSED
WEDNESDAY clubs 8am to regular close time 
Live Oak: 8am Ben, 12pm Gabe, 5:30pm TBD
Cabrillo: 8am Tricia, 12pm John, 6pm John
Downtown:NO TXT
Westside: 8am Mo, 6:30pm Hugh
Scotts Valley:  NO TXT
THURSDAY REGULAR SCHEDULE
FRIDAY REGULAR SCHEDULE
SATURDAY REGULAR SCHEDULE


MONDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo

10-20 min WARMUP THEN
20 - 25 min:     5 minutes of agility and ladder work


"Tyler Bro" 25 minute Chipper Set - Must complete all exercises in 25 mins, can alternate exercises at choice (may want little pieces of scratch paper to keep track)
Beginner
5 Laps Running
50 Kettle Bell Swings (20w / 35m)
50 Jump Touches
75 Body Weight Squats
75 Sit Ups
300 Rope Skips
Intermediate
7 Laps Running
50 TOTAL One Arm Snatches (20w / 35m) - 25 each arm
50 Burpees (no pushup)
75 Bodyweight Jump Squats
100 Sit Ups
400 Rope Skips
Advanced
10 Laps Running
50 Double Snatches (kettlebell each arm) (double 20's / double 35's)
50 Full Burpees
75 Goblet Jump Squats (15w / 35m)
125 Sit Ups
500 Rope Skips


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
50(25/25) SNATCH

125 JUMP ROPE


TUESDAY New years DAY!
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
STRENGTH:  20 - 30 min:     5R/5L Double Shoulder Press - Run the rack working on the Double Shoulder Press. For advanced clients have them master the bottoms up version of the double press.


30 - 45 min WOD:     LUCKY #7 - 7 Rounds of the following exercises for 7 reps each.
               7 Vups
               7 Snatches Right
               7 Snatches Left
               7 Burpees
               7 Pullups







WEDNESDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
choose an AB warm up Dynamic warm up ideas

25MIN AB STRENGTH & WOD        “WELCOME TO THE MILITARY” Day!  -

·         2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most situps they can in 2 minutes.

·         1 Mile run (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps)

·         11 minute - The Marine Burpee Challenge: [Top of the minute]Students must start at 5 Burpees, and get the remainder of each minute to rest. Each round add a burpee.
(scale Burpee difficulty for student levels)



January CHALLENGE Bi's & Tri's 3 rounds
15 kb curl
15 skull crushers

 


THURSDAY
    0-10 min     Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48


10 MIN STRENGTH
Body Harding Strength - (based on how much space you have for TRX’s might split class        into 2 groups)


·          5 minutes: RTR on Turkish Get Ups -  Have clients perform just 1 rep left and right till they find a max weight. Then continue performing 1 rep left then right till 5 minutes is reached.


·         2.5 minutes: TRX Rollouts: As many reps as possible in 2 minutes http://www.youtube.com/watch?v=yWrLbIIt95I


·         2.5 minutes: TRX Pengelums: As many reps as possible in 2 min.http://www.youtube.com/watch?v=MSSs_gTdT14


15MIN WOD     15 min - AMRAP (endurance cardio)


·         20 TRX Jump Squats


·         40 Jump Lunges


·         60 Jump Ropes (20 dbl unders)


·         250M RUN



January CHALLENGE Bi's & Tri's 8 rounds 20/10
TRX Bicep Curl
TRX Tricep extension

FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo


20-30MIN 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!


30 - 45 min 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

January CHALLENGE Bi's & Tri's reps 1-2-3-4-5-4-3-2-1
DB Press Back
Diamond pushup
Chin up



SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
SQUAT & HIP WARMUP
10 MIN STRENGTH RUN THE RACK 5R/5L BULGARIAN SPLIT SQUAT Do 3 sets on top weight

25MIN WOD      “The TERRIBLE 10’s” - Make sure student do the most challenging version/weight on each exercise, or they will finish the circuits too quickly.

·         5 rounds: (8 min Cut Off)

o   10 Pull Ups

o   10 Push Ups

·         5 rounds: (8 min Cut Off)

o   10 Thrusters

o   10 Deadlifts

·         5 rounds: (8 min Cut Off)

o   10 Weighted Sit Ups

o  10 Superman

1 MIN AB MAT AB BURNOUT

January CHALLENGE Bi's & Tri's
​30 Seated tricep over head press
30 TRX Bicep Curl