TXT PROGRAMMING 2/24/18-12/29/18 STRENGTH WEEK: #10

TXT PROGRAMMING  2/24/18-12/29/18 STRENGTH WEEK: #10


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

WARMUP THEN
WOD:
WOD 12 DAYS OF CHRISTMAS!! COMPLETE AS YOU SING THE SONG. 1 REP... 2,1... 3,2,1...4,3,2,1.....5,4,3,2,1...ECT.
1-50 M SPRINT
2- HANDSTAND OR PIKE PUSHUP OR SHOULDER PRESS HEAVY WEIGHT
3- BURPEE PULLUP
4- KB SWING
5- HALO R/L
6- PISTOL (3/3) AKA SINGLE LEG SQUAT
7- DIPS or TRX TRICEP EXT.
8- KB OR DB SNATCH (4/4)
9- T2B OR VUP
10- BALL SLAM OR OVER THE SHOULDER THROW
11- BOX JUMP
12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6)
DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
38(19/19) SNATCH
95 JUMP ROPE



TUESDAY christmas day!
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
STRENGTH:  Walking Lunge / Box Jump

• Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps.  While Partner A is Lunging, have Partner B perform 5 Box Jumps. Switch! Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats).
  

WORKOUT:  2 EMOM's


7 Min EMOM
3 Pull-up
6 Pushup
9 Squat
12 Swing


-1 Min Rest-


7 Min EMOM
10 Sumo D-lift Highpull
10 Chinees (ea side)
3 burpee


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
40(20/20) SNATCH
100 JUMP ROPE



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


WORKOUT:  


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)
Row 250m


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
42(21/21) SNATCH
105 JUMP ROPE

 


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


“Core Galore” 30 sec on 15 sec off of:
       One Arm Hover plank Right
        One Arm Hover Plank Left
       V ups       
       Hipups Right
        Chinees
        Hipups Left
        Leg Lifts
       Plank With a knee lift (spiderman plank)
       Situps          
       Hollow Body Rocks
       Bicycles
       Superman Rocks
       Mountain Climbers



WORKOUT


6 Min AMRAP
5 Burpee Pullup
10 Side V Up (ea side)
15 Dbl Under


250M Run


6 Min AMRAP
10 Swing
10 TRX muscle up
10 TRX Jump Squat


250M Run


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
44(22/22) SNATCH
110 JUMP ROPE

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


20-30MIN STRENGTH:
One Legged Deadlift
***Run the rack with sets of 5 One-legged DL. When you find your max, start over and run the rack one more time. This should take about 10 minutes***


25-45MIN WOD:20MIN CUTOFF


400m RUN
THEN:


1 TIME FAST
10 TRX TRICEP PRESS
10 DIVER SITUP
10 KB SKULL CRUSHERS
1 min SWIMMERS
20 BOX OVER
20  TOES TO BAR
15R/15L BOTTOMS UP PRESS
30 AB MAT SITUP


AFTER:
400m RUN
DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
46(23/23) SNATCH
115 JUMP ROPE



SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
STRENGTH: PARNTER Ladder TRX Row & Split Row - Have everyone partner up for the ladder TRX row & SPLIT row. Partner A does 1 TRX row then Partner B does 1 SPLIT ROW  Then SWITCH.
Partner A does 2 and B does 2. Move up in reps each set by 1 until you can’t complete the set. Then restart back at the beginning.
WOD:
16 minute E.M.O.M.


Minute 1,5,9,13: Run to the gate


Minute 2,6,10,14: 10 Thrusters + 10 sit-ups


Minute 3,7,11,15: 25 D.U. (75 singles)


Minute 4,8,12,16: 10 H.R. Push-ups + 10 superwomen
DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
48(24/24) SNATCH
120 JUMP ROPE