TXT PROGRAMMING 2/18/19-2/23/19 STRENGTH WEEK: #8

MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN)
-STRENGTH: (10 min) CORE
TURKISH GETUP
For 10 minutes, run the rack to find a 2R/2L max on the Turkish Get-up. It is helpful to start off on the weaker side!
30-45MIN -WOD:
Martha BENCHMARK
3 ROUNDS
40 seconds on 20 seconds off.
Count total reps of every exercise to score. Aim for higher total reps.

• Swings (KX 35lb women, 50lb men)
• V Ups
• Double Unders or Jump Rope  (KX Double Unders)
• Kettlebell Situps (KX Holding Kettlebell Overhead 25lb Women, 35lb Men)
• Burpee Box Jump 

BOOTY CHALLENGE FEB
5 rounds
10 Blugarian split squat r
10 bulgarian split squat L
TUESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN)
WARMUP:
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS
10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL---modify with: plank
-STRENGTH: (10 min) 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.

25-45MIN WOD:
*THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio
BEG: 50 jump jack, INT: 75 jump rope, ADV: KX 25 DBL UNDER (All Advanced is KX)
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats
X
20 push ups
X
10 thrusters
X

BOOTY CHALLENGE FEB
3 sets 15 reps
side plank with leg lift R
side plank with leg lift L
x walks left and right
WEDNESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
-STRENGTH: (10 min)Partner chin up (palms facing your face)  Perform 5-10 sets of 5 chin ups. If too easy add  some weight. 
For beginners, pair them together and have hanging partner cross their ankles, while partner squats down and helps them up (ankles/feet push off of  partners hands..)
WOD: 3 Rounds:
10 SWING FLIP SQUAT (KX 35W/53M)
5/5 SNATCH (KX 35W/53M)
60 KB MTN CLIMBERS

2 Rounds:
15 V-ups
15 Russian High Pulls  (KX 35W/53M)
15 box jumps (modification: 10 high TRX jump squats)

1 Round:
8 TGU (4R/4L)  (KX 35W/53M)

BOOTY CHALLENGE FEB
5-10-15-10-5
goblet squat
goblet reverse lunge
hip bridge

THURSDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
20-30 min: STRENGTH(10 min): Partner walking lunges.  Partner A lunges, partner B planks.  Get creative with different planks each round
30-45 min: WOD:
3 rounds for time:
10/10 snatch (each side) (KX 35W/53M)
20 KB swings  (KX 53W/70M)
5 wall walks
20 wall balls  (KX 15W/20M)

BOOTY CHALLENGE FEB
5 min amrap
10/10 goblet box step up keeping one foot on the box
10/10clams
FRIDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5MIN)

10-25min STRENGTH(15 min): TRX Plank with One arm KB ROW CLICK ME FOR DEMO
3 sets of 15 reps on right and left arm
Then 5 sets of 5 reps KB Strict Press (start on challenging weight.)

25-45min WOD: 20 min time cap 
The Jason Benchmark
1 round
(HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping.
44 DBL KB CHEST PRESS (KX DBL KB 35W/53M)
44 BURPEE (KX full burpee with pushup)
44 PULL UP  (KX STRICT)
44 PUSH UP

BOOTY CHALLENGE FEB
3 sets 15 reps
side lunge r and L
donkey kicks r and L


SATURDAY:
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
20-30 min: -STRENGTH: (10 min) CORE
For 5 minutes, form two lines and have clients switch of doing 3-5 hanging leg raises.
THEN 5 Min Plank Test

• Have clients attempt a 5 min plank hold.  Those that can't - Have them rest a bit, then get back to it!  Those that can- Congratulations, you're a plank nerd.
  

WOD:
8 rounds 20/10 (4min)
Hollow body hold 20 sec
alternate side planks for 10 sec rest

-THEN-
5 Rounds
10/10 KB Clean  (KX 35W/53M)
15 Ball Slam  (KX 20W/30M)
5 Pullups  (KX STRICT)

BOOTY CHALLENGE FEB
8 rounds 20/10 sec static squat
frog hops