TX​T PROGRAMMING 1/8/18-1/13/18 STRENGTH WEEK: #10

TX​T PROGRAMMING
1/8/18-1/13/18
​STRENGTH WEEK: #10
January PLANK CHALLENGE WEEK 2.
There are optional extra credit PLANK workout after every WOD to do with your class.

MONDAY
BASIC MOBILITY (5 MIN) \
DOWELS STRETCH (5 MIN)
WARMUP YOUR CHOICE :)
STRENGTH:STRICT PULL-UPS BRO DEMO
-Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups)
-Intermediate: Shoot for 18-24 strict-pull-ups
-Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups)
*****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups*****


WOD:
3 Rounds:
10 Goblet Lunges (5/5)
10 Sit out (5/5)
250m Run

2 Rounds:
15 V-ups
15 Russian High Pulls
15 box jumps (modification: 10 high TRX jump squats)

1 Round:
-8 TGU (4R/4L)


PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec Resistance band single leg pull L DEMO
30 sec Resistance band single leg pull R
30 sec Resistance band single leg pull L
30 sec Resistance band single leg pull R
30 sec Resistance band single leg pull L
30 sec Resistance band single leg pull R


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: 1 LAP WALKING LUNGE DBL KB WITH 10 REPS SIDE LUNGE
RUN THE RACK WORKING UP TO HEAVIEST KB WITH BEST FORM . BEFORE MOVING UP TO NEXT WEIGHT  DO 10 REPS SIDE LUNGE.
WOD 20 MIN CUTOFF
Benchmark Jason (CLASS SHOULD LOG HOW FAR THEY GOT)
20 Minute Ascending AMRAP.
Start at 3 rep and add 1 rep each round for the entire 20 minutes.
Stay on an exercise until you complete that number of reps before you move on.        

Beginner

• High Pull (2 hands 1 bell, 15lb Women/20lb Men)
• TRX Rows (Challenging position hands to chest and then fully extended)
• Split Squat Right (like a lunge without moving your feet back knee to ground)
• Split Squat Left (like a lunge without moving your feet back knee to ground)
• Hanging Knee Tucks (Knees to 90 degrees)

Intermediate

• One Arm High Pull (20lb Women/35lb Men)
• Kipping Pullups (using a kip to get over the bar, can do jumping as a substitute)
• TRX One Leg Squats Right (Using TRX for support squat on one leg)
• TRX One Leg Squats Left (Using TRX for support squat on one leg)
• Knees To Elbows (Knees have to touch arms!! Preferably elbows)

Advanced

• Double Kettlebell High Pull (2x20lb Women/2x35lb Men)
• Strict Pullups                 
• pistol (no assistance)
• pistol (no assistance)
• Toes To Bar (actually touching the bar with toes)

PLANK CHALLENGE EXTRA CREDIT:
4 MIN PLANK NO REST
45 sec Straight Arm Plank
15 sec Plank resistance band pull DEMO
45 sec Straight Arm Plank
15 sec Plank resistance band pull
45 sec Straight Arm Plank
15 sec Plank resistance band pull
45 sec Straight Arm Plank
15 sec Plank resistance band pull

WEDNESDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
STRENGTH:  Turkish Get Up w/ Press
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  No need to get back down- just place the bell back on the floor.  Repeat top set 2X.  Once again, plenty of rest between sets.

WOD:  
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of...
OA Snatch (R)
OA rack squat w/ KB (R)
OA Snatch (L)
OA rack squat w/ KB (L)

PLANK CHALLENGE EXTRA CREDIT: RESISTANCE BAND SHOULD BE ACROSS BACK
Pass a resistance band around your upper back and hold the ends in your hand.
Get into a plank position on forearms and toes, securing the band under your hands.
Keep the spine in neutral.
5 MIN PLANK NO REST DEMO OF ALL
50 sec 4 POINT PLANK WITH RESISTANCE BAND
10 sec KNEE LIFT PLANK WITH RESISTANCE BAND

50 sec PLANK WITH RESISTANCE BAND
10 sec SHOULDER TAP PLANK WITH RESISTANCE BAND

50 sec TOE TAP PLANK WITH RESISTANCE BAND
10 sec MTN CLIMBER PLANK WITH RESISTANCE BAND

50 sec KNEE TO ELBOW PLANK WITH RESISTANCE BAND R
10 sec T ROTATION PLANK WITH RESISTANCE BAND r

50 sec KNEE TO ELBOW PLANK WITH RESISTANCE BAND L
10 sec T ROTATION PLANK WITH RESISTANCE BAND L
​
THURSDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:  CORE 6 Rounds of Each (20 sec on/ 10 sec off)

1- Weighted V Up (Holding KB in hands)
2- Grasshoppa
3- Side V Up (Alternating sides ea round)

WOD:  3 AMRAPS

4 Min AMRAP
10 Vups
10 Ball Slams

-50 Dbl Unders-

4 Min AMRAP
10 Side Plank Hip Ups
10 KB Highpull (DBL or Single)

-50 Dbl Unders-​

PLANK CHALLENGE EXTRA CREDIT: DEMO
6 MIN PLANK NO REST
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK
1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES
30 sec PLANK


FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)dynamic stretch
SPECIFIC WARM-UP (5-10MIN) 
WARMUP:
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS


SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL
modify with: plank


STRENGTH: DEADLIFTS
-Run the rack up to max weight, then 5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights.

WOD:
10 MIN AMRAP:
7 Burpee jumping jacks (jumping jacks instead of jump)
10 Double KB Thrusters
14 Traveling KB lunges (same weight as thrusters)

PLANK CHALLENGE EXTRA CREDIT:DEMO
7 MIN PLANK NO REST
1MIN SIDE PLANK ROW R
1 MIN SIDE PLANK ROW L
1MIN SIDE PLANK ROW R
1 MIN SIDE PLANK ROW L
1MIN SIDE PLANK ROW R
1 MIN SIDE PLANK ROW L
1 MIN PLANK

SATURDAY
BASIC MOBILITY (5 MIN)  Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
DOWELS (5 MIN)  
WARMUP:
3 ROUNDS
20 HOLLOW BODY ROCK
20 SUPERMAN ROCK
10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s

Skill:
3X10 Toes-to-bar (TEACH THE DIFFERENCE BETWEEN KIPPING AND CONTROLLED.)

STRENGTH:
Bicep Curl to Strict Press (Arnold Press with KB)DEMO KB BICEP CURL DEMO
5X3 Max Strict Press superset with TRX Bicep Curl DEMO
-THEN-
1X15 @ half your max weight for Strict press

WOD
15 MINUTE AMRAP:
-25 Double unders
-10 (5R/5L) Pistols
-8 OH Lunges (modify appropriately)
-6 Burpee Pullups

PLANK CHALLENGE EXTRA CREDIT:
8 MIN PLANK NO REST
1 MIN PUSHUP
1 MIN PLANK
1 MIN PUSHUP
1 MIN PLANK
1 MIN PUSHUP
1 MIN PLANK
1 MIN PUSHUP
1 MIN PLANK