TXT PROGRAMMING 2/25/19-3/2/19 STRENGTH WEEK: #9

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women)
EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone)


30-45 WOD 7 Minute AMRAP Of:
CIRCUIT #1 (7 Minutes)
20 Jump Lunges (10 Each Side)
10 Pushups
10 TRX Rows   


***REST 1 MINUTE***


CIRCUIT #2 (7 Minutes)
20 TRX Jump Squats
10 Push Press Right
10 Push Press Left
BOOTY CHALLENGE
3 rounds
15/15 Xwalk
15/15 side plank leg lift

TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)


30-34 WOD 20 Seconds On 10 Seconds Off For 4 Rounds Of:
V Ups
KB Swings (KX 35w/53m)


34-45 30 Seconds On 10 Seconds Off For 3 Rounds Of:
Jump Rope or Double Unders
Wall Balls
Goblet Squats (KX 35w/53m)
BOOTY CHALLENGE
8 rounds 20/10
20 sec single leg hip lift (alternate legs between rounds)
10 sec hiplift hold

WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


20-30   STRENGTH Squats - Run the rack on the Squat for 5 reps
(really focus on getting them to the next level safely)
BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)


30-45 WOD 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
100 Rope Skips (50 Double Unders Advanced)
10/10 Plank Up Downs
10 Burpees
  BOOTY CHALLENGE
4 rounds
10 deficit deadlift
10/10 bulgarian split squat

THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Push Strength - Have everyone partner up for the ladder pushup. Partner A does 2 pushups then Partner B does 2. Then Partner A does 4 and B does 4. Move up in reps each set by 2 until you can’t complete the set. Then restart back at the beginning. If they can get to 10 reps it’s time to move up in difficulty.
(really focus on getting them to the next level safely)
BEGINNER - Kneeling Pushups (Get them to chest to ground before moving on)
INTERMEDIATE - Pushups (Get them to chest to ground before moving on)
EXPERT - TRX Pushups (Make it deep and keep the handles low to the ground)


30-45 WOD   15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
One Arm Snatch Right (KX 35w/53m)
One Arm Snatch Left
Two Arm One Bell Thruster (2X) (KX 40w/80+m)
 BOOTY CHALLENGE
4 rounds
10/10 single leg romanian deadlift
​10/10 bulgarian split squat

FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-25 STRENGTH    5 minute Abs - 20 Seconds On 10 Seconds Off for 10 rounds of:
BEGINNER - Lying Leg Raises
INTERMEDIATE - V Ups, Legs Stay Up
EXPERT - Full V Ups


25-45 WOD 1 Minute at each station with no rest between stations for 4 rounds: (rest 1 min between rounds)
Mountain Climbers Or TRX Mountain Climbers
KB High Pulls (KX 35w/53m)
Bicycles Or Chinees
Wall Balls (KX 14w/20m)
REST 1 Round
BOOTY CHALLENGE
10 rounds 30/10
goblet box step up (alternate legs every round)

SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30 STRENGTH  Lower Pull Power - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Kettlebell Swings Two Hands One Bell (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Swings (Goal Is 2-50lb men, 2-30lb women)
EXPERT - Double Kettlebell Snatch (Goal Is 2-50lb men, 2-30lb women)


30-45 WOD 10 Rounds As Fast As You Can Of: (15 Minute Cut Off)
Run 250m
Descending Burpees (Do 20 reps First Round The 18,16,14,12,10,8,6,4,2)

BOOTY CHALLENGE
3 rounds
30 Squat jump jacks (stay in squat)
30 Frog hops