TXT PROGRAMMING 5/6/19-5/11/19 STRENGTH WEEK: #9

MONDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo

WARMUP:
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS


20-30min STRENGTH LIFT:
SUPERSET  5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 5 reps.
RTR to top weight of 5 reps. 5X5 at top weight.


WOD: 20 MIN For your best time with challenging weight.​

RUN 500M
10/10 Goblet Bulgarian split squat (KX 35W/53M)
-------------------------
finish 2 ROUNDS (KX DBL 35W/53M)
10 Double Kettlebell Swing
10 Double Kettlebell Snatch
10 Double Kettlebell Front Squat
10 Double Kettlebell Clean and Press
10 H.R. Push Ups (KX no knees on ground)
10 Double Kettlebell Highpulls
----------------------------
then:
10/10 Goblet Bulgarian split squat (KX 35W/53M)
RUN 500M

AB CHALLENGE
110 Crunches
44 Leg Lifts
1min 45 sec Plank


TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
WARMUP:
3 ROUNDS
20 HOLLOW BODY ROCK
20 SUPERMAN ROCK
10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s


20-30MIN STRENGTH HORIZONTAL PULL:
 10 min EMOM ODD & EVEN
ODD MIN: 1st,3rd,5th,7th,9th: 8/8 LAWN MOWER ROW (on each arm) and 5 push-ups
EVEN MIN: 2nd,4th,6th,8th,10th: 5 tuck jumps and 10 TRX ROW


30-45min WOD:
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next.
Row 1000m or 300 rope skips or 150 DBL Unders
20 KB Clean & press (ON EACH ARM) (KX 35W/53M)
30 Dips
Run 500m
30 Overhead KB swings (KX 35W/53M)
20 bent over dbl kb row (KX 35W/53M)
10 Pistols per leg




AB CHALLENGE
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L


WEDNESDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
10-20 WARMUP:
2 rounds
30 seconds squat hold
10/10 Scorpion
10/10 Iron cross
10/10 Box step up
10 light kb swing


20-30MIN STRENGTH SQUAT:
Run the rack on the Squat  or Pistol for 5 reps
https://youtu.be/t7Oj8-8Htyw
(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 - (pistol)One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)


30-45MIN WOD
10 Rounds as fast as possible of:
   10 Snatches Right
   10 Snatches Left
   10 Abmat situps


AB CHALLENGE
3 Rounds Wall Walk/ Plank Hold
Set a timer at 20/20 seconds.   Hold a plank (with feet on wall, if possible). 
Once the first 20 seconds is up, they will walk their hands towards the wall,
holding the handstand position until the bell rings again. 
They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea.
This should take 2 mins.
-THEN-
8 rounds 20sec on /10sec off
Side Vup


THURSDAY
0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up:
3 ROUNDS 30 ON/10 OFF
TRX Pushup
KB Overhead Carry
Hollow Body Hold


20-30MIN STRENGTH Horizontal Press:
RTR for DBL KB 5 reps Chest Press:
5 X 5 reps at top weight


30-45MIN WOD:
3 ROUNDS
10 KB Pull, Catch and Press (start with kb on the ground like a thruster from the ground)
20 Push up
20 sit up
10/10 Renegade row
Run or Row 250M
(IF SOME ONE FINISHES FIRST THEY GET TO PLANK UNTIL EVERYONE IS DONE)


AB CHALLENGE1 min situp THEN
REPS 20,16,12,8,4
superman
Inchworm
Bird dog
DBL Leg lift with Ceiling Stomp
THEN 1 min Situp

FRIDAY
   0-10 min     Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
10-20MIN WARMUP:
3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP


20-30MIN STRENGTH CORE:10 min EMOM:
1R/1L Turkish Get-up (only let them choose a weight that allowed them to finish the minute)
-then-
3X10 weighted sit-ups


30-45min+ WOD: TRICIA's (PEACHMARK BENCHMARK)
CHIPPER!!! (22 jump squats every 5 min)
22 Box Jumps (KX 20W/24M)
22 Goblet Squats (pause 3 sec at bottom) (KX 35W/53M)
22 Heavy Dead lift (KX 53W+/70M+)
22/22 Goblet Lunges (KX 35W/53M)
22/22 Bulgarian Split squats (KX 35W/53M)
22/22 Weighted Box Step ups (KX 35W/53M)
22/22 Single Leg Dead lift (KX 35W/53M)
22 Sumo Dead lifts (KX 35W/53M)
22 V-ups


AB CHALLENGE8 MINUTE E.M.O.M. - 7 Hanging Leg raises (SEMI SLOW)
-Every minute on the minute, perform 7 hanging leg raises.
Modifications:
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually touch knees to elbows (for real)
Advanced: Touch toes to bar



SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up:
15R/15L Side Lunges
20 reps TRX Rows
20 reps Superman

20-30Min STRENGTH POWER LIFT:
RTR 5 reps dbl kb then at top weight complete 5X5 DBL KB CLEAN


30-45min WOD:
PARTNER CHIPPER!
--When it is your turn, you have to complete exactly ten reps before your partner can go; you partner has to PLANK while you're going.
Also, the way the reps work is each partner end up doing HALF of the number of reps listed. Example: Partner A does reps 1-10,
then Partner B does 11-20, then partner A does 21-30. So on, so forth. Half fun!


60 Hollow Body Rocks
80 WALL BALL
100 KB Swings
120 KB Squats
140 V-UP
160 BALL SLAM
4 laps (each partner does 2 laps in the end. You partner planks while the wait for you)


AB CHALLENGE
30/20/10-AB MAT SITUP
-OBLIQUE VUP (FULL REPS ON EACH SIDE)
-VUP
-SWIMMERS