TX​T PROGRAMMING 6/4/18-6/9/18 STRENGTH WEEK: #1

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 (5-10MIN)
STRENGTH:
L-Sits with Yoga Blocks (Scale appropriately)

• Beginner: 3 rounds: 15sec L leg hold, 15sec R leg hold, 30 second rest
  
• Intermediate: 3 rounds: 20-30 sec both legs lifted but bent, 30 seconds rest
  
• Advanced: 3 rounds: 20 - 30 seconds legs straight and hips pushed forward, 30 seconds rest.
  

TRAVELING LUNGES 5 sets X 12 reps Start at top KB or KB's

• 6R/6L Lunges. Only 5 rounds TOTAL. Do not run the rack for 10 minutes. If the find their max weight, stay at the weight.
  

WOD: 15 min amrap

Run 1 Lap
20 Sit-ups
30 Double Unders or 150 singles
50 Air Squats
30 Double Unders or 150 singles
20 Sit-ups
1 Lap over head waiter carry (like farmer carry but over head with 2 kb)


CORE CHALLENGE!
MED BALL Side Throw (Partner up)
https://www.youtube.com/watch?v=VWYzvmsgNo8&feature=youtu.be


20 rounds 20 sec on /10 sec off
Partner A Does right then left (each person gets Two 20sec intervals)
Partner B Does right then left

Partner A Stands in lunge & catches with twist & throws with as much power as possible from the hip.  
Partner B Throws Ball back


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 (5-10MIN) (CREATE YOUR OWN)

15 min STRENGTH: 3R/3L KB BENT PRESS The bent press is an amazing exercise that aids in thoracic mobility, shoulder strength and stability, and allows you to press a great amount of weight overhead.
http://breakingmuscle.com/kettlebells/how-to-do-a-proper-bent-press-with-a-kettlebell-or-barbell
Step 1 - Clean KB

Step 2 - Rack KB

Step 3 - Bend
The bend has a simultaneous corkscrew (your body moving toward the front and the weight moving behind). As you start the bend, most of the weight will be driven into the back leg. As you move under the kettlebell, the weight eventually transfers to the opposite leg. The goal of this movement is to move away and underneath the weight. If you were to look at only the weight (and the forearm), you would see it in the same position. Some people can lock out the arm with the bend. Others might need to squat a little to get completely locked out. It depends on your body type. The goal is to get under the weight and not press it out. Thus, you may need to squat a little to get under it completely. During the bend, you will keep your gaze on the weight.




Step 4 - Stand Up With the Weight
After the arm is completely extended, you will do a slight corkscrew (opposite of the way down) to stand with the weight overhead.
Step 5 - Return the Weight to the Ground

30-45 MIN WOD 15 MIN CUTOFF

BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
20 CAL ROW OR BIKE
10 SNATCH R
10 SNATCH L
10 BOX JUMP
10 T2B

BUY OUT: 2 100M RUNNING LAPS WITH MEDBALL OVER HEAD (modify for members)


CORE CHALLENGECore Circuit
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
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: CORE


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

3 ROUNDS 30 SEC ON// 20 SEC OFF
TRX PIKE
KB SITUP AND OVER HEAD PRESS
PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
WALL BALL SITUP

WOD:

15 MIN AMRAP
5 HANDSTAND KICK UP OR 1 WALL WALK
20 TRX MTN CLIMBER
10 BOX OVERS
20 ABMAT SITUP
10 KB LEGS UP STRAIGHT TOE TOUCH


CORE CHALLENGE3 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
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)

Skill:
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)
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)
WOD:
15 min EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
Dbl Swing
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM




CORE 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
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)


SKILL:
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: 3 Rounds of 5min work 1 min Plank (for 5 min get as many circuits of the exercises as possible then when 5 min runs out stop and hold a 1 min plank. That is 1 round)
12 Renegade Row
12 Ring Dips
12 (6R/6L) Pistols
12 Sumo Deadlift High Pulls




CORE CHALLENGE8 MINUTE E.M.O.M. - 7 Hanging Leg raises (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
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: 5 REPS KB SWING, FLIP AND SQUAT https://www.youtube.com/watch?v=iwcPZ59_uJE
SUPERSET WITH 10 GOBLET SQUAT
3 SETS @ TOP WEIGHT


WOD 20 MIN CUTOFF
5 ROUNDS
10 TRX SIDE LUNGE
250M ROW
10R/10L LUNGE BALL SLAM https://www.youtube.com/watch?v=ikd-V34_aH4
10 WALL BALL
50m Heavy Farmer Carry



CORE CHALLENGE30/20/10
-AB MAT SITUP
-OBLIQUE VUP (FULL REPS ON EACH SIDE)
-VUP
-SWIMMERS