TX​T PROGRAMMING 4/15/18-4/21/18 STRENGTH WEEK: #4

TX​T PROGRAMMING 4/15/18-4/21/18 STRENGTH WEEK: #4
MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
STRENGTH: Take time to describe Technique and Form
Russian High Pull (10 minutes)
RTR with Russian High Pulls in sets of 5. Maintain good swinging form and make sure their elbows stay above the kettlebell. (No flaccid kettlebell at the top of the high pull!)
5 sets of 5 reps at top KB

WOD:
4 CIRCUITS:
1ST: 60 SEC ON/ 30 SEC OFF
2ND: 40 SEC ON/ 20 SEC OFF
3RD: 30 SEC ON/ 15 SEC OFF
4TH: 20 SEC ON/ 10 SEC OFF

Double Unders or reverse jump rope
Plank Up/Downs
Lateral rotation Ball Slams
High Knees

MONDAY DAY
SQUAT CHALLENGE EXTRA CREDIT:
100 air squats


TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
Warm-up game Tag (your rules)
-SKILL: ENGAGING SHOULDERS AND UPPER BACK.
5 rounds 15 sec on/10sec rest
Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders.
5 rounds 15 sec on/10off
Bent over dowel rows
10 min-STRENGTH: VERTICAL PULL
PULLUP NEGATIVES with Partner pullups Reps 1-10.
Beginner: TRX
Intermediate: Use bands
Advanced: weighted
-WOD:
10 rounds
5 KB Overhead swing
5 PULLUP
5 TRX L-SIT CHINUP
5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4

TUESDAY
SQUAT CHALLENGE EXTRA CREDIT:
120 air squats


WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)


SPECIFIC WARM-UP (5-10MIN)
10 min-STRENGTH: LUNGE
3X Run the rack (RTR) FORWARD LUNGE  5R/5L reps.
When you reach your top weight,  back to the beginning of the rack and work your way back up again.
Stress the importance of a tight core.


-WOD: 20min cutoff
SET A TIMER: Every 5 min everyone stops and does 1 MIN PLANK
4 Rounds:
5R/5L TRX JUMP LUNGE
5 WALL WALK OR HANDSTAND PUSHUP
10R/10L KB ROCKING LUNGE  (rocking= foward + reverse lunge is 1 rep)
10 TRX ATOMIC PUSHUP   demo https://www.youtube.com/watch?v=yiha6FrvGXY

WEDNESDAY SQUAT CHALLENGE EXTRA CREDIT:
140 air squats


THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:
Bottoms Up Press

• Have clients RTR on the OA Bottoms Up Press.  Once they reach their 5 rep max, have them repeat top weight 4x

WOD:
6 Rounds of-
10 swing/clean/press/reverse lunge R
10 swing/clean/press/ reverse lunge L
10 sitouts


THURSDAY SQUAT CHALLENGE EXTRA CREDIT:
160 air squats




FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)


SPECIFIC WARM-UP (5-10MIN)
STRENGTH: 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!
5 minute Abs - 20 Seconds On 10 Seconds Off for 10 rounds of:


V Ups


WOD:
1 minute: plank
1 minute: traveling lunges

11 minute AMRAP:
- 3R/3L KB snatches
- 6 box jumps
- 9 toes to bar
- 12 (6R/6L) TRX Power Pulls

1 minute: sit-ups
1 minute: hip bridges


FRIDAY SQUAT CHALLENGE EXTRA CREDIT:
180 air squats




SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: LIFT: One-leg Deadlifts
RTR with 3 reps of the OL deadlifts for about 10 minutes. If you reach the top weight, start back at the bottom and work you're way up again.


WOD:
PARTNER CHIPPER: (25 minute cutoff)
(Each partner can only do 10 reps total and their partner has to wait while their partner is exercising, unless stated otherwise. Each partner will end up doing 1/2 the reps list. For example, Partner a does burpees 1-10, partner B does burpees 11-20, partner A does burpees 21-30, etc.)


PARTNER STANDS AND HOLDS KETTLEBELL WHILE THEY WAIT FOR THEIR TURN


500m run (run together)
40 Burpee Wall Ball
60 Second Plank (done together)
80 KB Russian Twist (double count)
100 Sit-ups
120 Clean and press
140 Swings


160 Snatches

SATURDAY SQUAT CHALLENGE EXTRA CREDIT:
200 air squats
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SUNDAY SQUAT CHALLENGE EXTRA CREDIT


REST or 220 air squats