TXT PROGRAMMING 4/29/19-5/3/19 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) Maybe go over the TGU without weight together as a group.
-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:
(regress or progress exercises as needed)
3 ROUNDS (circuit through)
40 seconds on 20 seconds off. 
To challenge your self count your reps and try to maintain them or do more.

• Over head Swings (KX 35lb women, 50lb men)
• Hollow Hold
• Double Unders or Jump Rope  (KX Double Unders)
• Kettlebell Situps (KX Holding Kettlebell Overhead 25lb Women, 35lb Men)
• Waiter carry

GRIP STRENGTH CHALLENGE
5 min farmer carry when you put it down do 30 mtn climbers


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


GRIP STRENGTH CHALLENGE
8 rounds 20/10 Alternate between the two exercises 
farmer carry
Bar Hang


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:
15 SWING FLIP CATCH SQUAT (KX 35W/53M)
30 Super man
60 KB MTN CLIMBERS

2 Rounds: 
15 V-ups (KX weighted v-up)
15 Russian High Pulls  (KX 35W/53M)
15 box jumps (modification: 10 high TRX jump squats) (KX 20inchW/24inchM)

1 Round:
8 TGU (4R/4L)  (KX 35W/53M)


GRIP STRENGTH CHALLENGE
8 rounds 25/10

CHIN OVER BAR HANG



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 KB Windmill (KX 35W/53M)
10/10 TRX Bulgarian Split Squat  (KX 35W/53M)
5 wall walks
20 wall balls  (KX 15W/20M)


GRIP STRENGTH CHALLENGE
4 Laps across TRX AFRAME monkey bar


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 plank pushup)
44 PULL UP  (KX STRICT)
44 PUSH UP



GRIP STRENGTH CHALLENGE
8 rounds 35/10
BAR HANG (with optional L-Sit hold)




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. SLOW LOWERING WITH CONTROL.
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: GABE BENCHMARK
1/2 mile run (800m row)
40 Burpees (KX full burpee with plank pushup)
30 Pullups (KX STRICT)
20 Box jumps (KX 20inchW/24inchM)
10/10 Snatches (KX KB 35W/53M)
40 Burpees (KX full burpee with plank pushup)
10/10 Snatches (KX KB 35W/53M)
20 Box jumps  (KX 20inchW/24inchM)
30 Pullups (KX STRICT)
40 Burpees (KX full burpee with plank pushup)
1/2 mile run (800m row)



GRIP STRENGTH CHALLENGE

5 min (1 burpee every time you stop)
HEAVY farmer carry