TXT PROGRAMMING 6/10/19-6/15/19 STRENGTH WEEK: #4

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


20-30  Strength Power Lift
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
2 X 7 Minute AMRAP Of:
CIRCUIT #1 (7 Minutes)
20 Jump Lunges (10 Each Side)
10 Pushups
10 Pull ups   

***REST 1 MINUTE***

CIRCUIT #2 (7 Minutes)
20 TRX Jump Squats
10 Push Press Right
10 Push Press Left 


TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Vertical Pull Strength
Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - Pullup Negitaves (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)


30-45 WOD
20 Seconds On 10 Seconds Off For 4 Rounds Of:
V Ups
KB Swings


34-45 30 Seconds On 10 Seconds Off For 3 Rounds Of:
Jump Rope
Wall Balls
Goblet Squats
 


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


20-30    Lunge Strength
Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges
   BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges


30-45 WOD
7 Rounds As Fast As You Can Of:
100 Rope Skips (50 Double Unders Advanced)
10/10 Plank Up Downs
10/10 Bulgarian Split squat


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


20-30  Vertical Press Strength
Run The Rack On The Press For 5 Reps
(really focus on getting them to the next level safely)
BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men)


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
One Arm Snatch Left
Two Arm One Bell Thruster (2X)


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


20-30    Core 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




30-45 WOD
15 MINUTE AMRAP:
10 H.R. Push-ups
14 abmat sit-ups
10 Deep Ring/trx Rows (seriously challenging)
14 Alt. Clean n' Press
10 Goblet Squat
14 Body scissors


Finisher:
3 minute plank game
-Give them different directions every 30 seconds or so: "up on your hands," "Lift your right hand." etc.
-If they need to break from the plank, have them do 20 Jumping Jacks, and then resume their planks.




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


20-30  Lift 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
10 Rounds As Fast As You Can Of:
Run 250m
Burpees (Do 20 reps First Round The 18,16,14,12,10,8,6,4,2)