TXT PROGRAMMING 1/7/19-1/12/19STRENGTH WEEK: #2

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

10-20 min SKILL WORK:

• 2 rounds: 5 handstands against wall + 5 cartwheel. MODIFCATION two 30 second planks or 15 sec crow pose.
  

20-30min STRENGTH:

• (10 minutes) Run The Rack - 5 reps Kettlebell Chest Press (Click here for a demonstration)
  
• 2 MIN farmer carry with final weight of Chest press
  

30-45min WOD:
12 Minute AMRAP:
10 DEEP TRX Rows
10 Hand-release Push-ups
10/10 Bicycles
10 Wall Ball Burpees
5 plank walk pushups to the right
5 plank walk pushups to the left


January CHALLENGE Bi's & Tri's 8 rounds 20/10 (alternate between the two every round)
TRX Bicep Curl
TRX Tricep extension


TUESDAY New years DAY!
   0-15 min:         Isolated / Compound Joint Mobility.
  15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)


20-30 min STRENGTH:  TGU/ TSU

• Have clients do 1 TGU on the left side, then 5 TSU on the left.  Then both on the right. Repeat with increasing weight til they reach a safe max.  
  

30-45 min WOD:  3 AMRAPS
5 Min AMRAP
20 Situps
20 Plank Wall Touches (Touch wall with alternating hands.  Keep spine neutral and core intact)
20 Leg Lifts over KB

-250M Run- or 100 jump rope

5 Min AMRAP
20 Mtn Climbers
10 Side plank hip ups
5 box jump

-250M Run- or 100 jump rope

1 Min AMR(reps)AP
Toes to bar Burnout or V-Up!  Make sure they count their reps!


January CHALLENGE Bi's & Tri's 3 rounds
10 spiderman pushups
10 dips (ring, bench or bar)

WEDNESDAY
0-10 min    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
10-20 min STRENGTH:
DBL KB CLEAN

• "Run the Rack with sets of 8 reps. When you find your 8 rep max, perform 3 more sets R/L of your 3 rep max.
  

25-45Min WOD: Do it top to bottom no chipping
7 R/7 L- One legged squats (I- TRX assist B- 2 legs)10 - Pull-ups (I- Banded pullup B- TRX Rows)
150- Jump Rope15 R/15 L- Snatch (I- High Pull B- Swing)20 - DBL KB Dead Lifts25 - Weight overhead sit-up (I- weight on chest B- normal sit-up)
30/30- Jump Lunges40 - Toes to Bar ( Int:  knees to elbow B- knees to as far as possible or V-ups)
50 - Burpees
80 - Mountain Climbers
1 min plank



January CHALLENGE Bi's & Tri's 5 rounds
5 chinup
15 resistance band pulldowns

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


10-20 MIN STRENGTH TRX L-sit pull-up ladder.  reps 1-10


Have clients partner up and perform a pullup ladder starting at one rep, and ascending to ten reps.


Advanced- strict, hanging
Intermediate- strict, bent knee, feet touch ground every rep
Beginner- strict, bent knee, feet remain on the ground



28-45 min WOD:


8 Minute AbRAP haha
10 Russian Twist
10 Side Vup
10 Diagonal Toe Touch


8 min EMOM:
10 ball slam
5 knees to elbow




January CHALLENGE Bi's & Tri's 10,9,8,7,6,5,4,3,2,1
standing skull crusher
hammer curl

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

20-30MIN STRENGTH:   Partner Lunges

• Have clients partner up.  Partner B rests while partner A lunges across the floor and back.  Switch, and repeat with increasing weight.
  

30-45min WOD:
1 round 10 spinal rock/ burpees


5 rounds 
5 Heavy DBL KB Deadlift
10 Push-ups


1 Round 10 Spinal rock/ burpees


5 Rounds
5 Heavy DBL KB Deadlift
10 TRX rows


1 round 10 Spinal rock/ burpees

January CHALLENGE Bi's & Tri's
just bi's today
https://www.youtube.com/watch?v=9lSGMniSXJ0 6 rounds
6 TRX cross chest curl
6 TRX Hercules curl L
6 TRX Hercules curl R
6 TRX chest tap curl


SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
10-20 FUN WARMUP GAME
20-30 MIN STRENGTH  RTR Half Kneeling Press

Have clients reach a 5 rep max on the Half Kneeling Press.  Position is basically the bottom of a lunge with one knee resting on the ground.  If left leg is in front, the bell should be in the left hand. Have clients really weight their lead foot and tell them they should feel like they could stand up at any moment.  Repeat top set 3X

30-45 min WOD:
15 Minute ASCENDING AMRAP:


1,2,3... R/L TRX Power Pull


1,2,3...Knees to Elbows


1,2,3... Wall Balls


10,20,30 Jump Rope


50 m FARMER CARRY (this never changes)


January CHALLENGE Bi's & Tri's
just tri's today
https://www.youtube.com/watch?v=8-xF6cQnyLk 6 rounds
6 TRX MUSCLE UP
6 TRX EXTENSION
6 feet in TRX close grip pushup