TX​T PROGRAMMING 3/26/18-3/31/18 STRENGTH WEEK: #1

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
STRENGTH: Goblet Lunge and Planks (5 mins)
Have one partner perform a max set of Lunges while partner #2 must hold a HARD plank.
THEN
Pullup holds and Mountain Climbers (5 mins)
Have one partner hold the top of a pullup while partner #2 must complete 50 mountain climbers.

20MIN WOD 1 Round till completion (must finish each exercise before moving on [20min cutoff]):

·         10 Burpees

·         20 ball slam

·         15R/15L dbl kb Lunge

·         40 Swings

·         50 frog hops

·          250M RUN

·         50 frog hops

·         40 Swings

·         15R/15L dbl kb Lunge

·         20 ball slams

·         10 Burpees

MONDAY DAY 26
Pullup CHALLENGE EXTRA CREDIT:
5 min (add a rep)
1 Strict PULLUP
1 situp


TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)WARMUP OPTION
25MIN WOD       FIND A BEST FRIEND! ~ “The Day of Partners”

·         5 Min: Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set)

·         5 Min: Farmer’s Walks and kettlebell holds - Partner #1 holds two kettlebells, while partner #2 must do 2 laps around the classroom Farmer’s Walks. If some one had to put the kettlebells down both do 1 burpee then add one every time kbs have to be put down.

·         5 Min: Partner Planks - One partner will take a seat on partner’s back and they must hold a plank for 30 seconds, then switch.

·         5 Min: Partner Sprints - Short distance outside, sprint as fast as possible, and rest while partner is running.

·         5 Min: Partner Deadlifts - Find a HEAVY weight to perform just 5 deadlifts (2-legged). Rest while your partner performs 5 reps.


TUESDAY DAY 27
Pullup CHALLENGE EXTRA CREDIT:
3 rounds
5 pullups
150m row


WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
choose an AB warm up


25MIN AB STRENGTH & WOD        “WELCOME TO THE MILITARY” Day!  -


·         2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most situps they can in 2 minutes.


·         1 Mile run (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps)


·         11 minute - The Marine Burpee Challenge: [Top of the minute]Students must start at 5 Burpees, and get the remainder of each minute to rest. Each round add a burpee.
(scale Burpee difficulty for student levels)




WEDNESDAY DAY 28
Pullup CHALLENGE EXTRA CREDIT:
10 min amrap
5 strict pullups
5 bent over rows




THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


10 min double under skill practice
https://youtu.be/iZamtJlKKt4
    STRENGTH: Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
    Single or double Kettlebell Sumo Deadlift (Goal is 50lbs men, 35lb women)
   
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)
       -MANMAKERS (OR BURPEE)
       -KB Windmill R ( https://youtu.be/6651sjanpxI )
       -KB Windmill L
       -Rope Skips or D.U. (+10X each round)

THURSDAY DAY 29
5 rounds
9 strict pullups
9 hand stand kick up






FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


The importance of the hip hinge (see below.)
https://youtu.be/esGYTeI6r14
8 ROUNDS
20 on 10off
Dead swing (SEE BELOW VIDEO)
https://youtu.be/1OqP7vZtERo
    STRENGTH:     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)
   WOD :
30-45    20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
       Spiderman Planks
       Goblet Thrusters
       Pushups
       Ring Dips OR Dips


FRIDAY DAY 30
PULLUP CHALLENGE EXTRA CREDIT:
5 min emom
2 pull up
2 shoulder press
2 bent over row




SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: 5 REPS KB SWING, FLIP AND SQUAT https://www.youtube.com/watch?v=iwcPZ59_uJE
SUPERSET WITH 10 GOBLET SQUAT
3 SETS @ TOP WEIGHT
30-45 MIN WOD 15 MIN CUTOFF
5 ROUNDS
10 TRX JUMP SQUAT
250M ROW
10R/10L LUNGE BALL SLAM https://www.youtube.com/watch?v=ikd-V34_aH4
10 WALL BALL
RUN
SATURDAY  DAY 31
Last day
PULLUP CHALLENGE EXTRA CREDIT:
50 pullups