TXT PROGRAMMING 7/1/19-7/6/19 STRENGTH WEEK: #7

on 4th of July there will only BE 9am TXT @ Live Oak with Christa 
Thursday 7/4/19 All clubs open 8-1 pm  NO Child Care 
Friday 7/5/19 All Clubs open at 7am (no 6am txt friday) 

​MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: RTR Half Kneeling Press


Have clients reach a 5 rep max on the Half Kneeling Press.  Position is basically the bottom of a lunge with one knee resting on the ground.  If left leg is in front, the bell should be in the left hand. Have clients really weight their lead foot and tell them they should feel like they could stand up at any moment.  Repeat top set 3X


WOD:
15 Min AMRAP
250M Run
20 Wall Balls
10 Burpees




 8 rounds 20/10


Leg lift ceiling stomp
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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH:  “Core Galore” 40 sec on 10 sec off of:
·         One Arm Hover plank Right
·         One Arm Hover Plank Left
·         V ups
·         Hipups Right
·         Chinees
·         Hipups Left
·         Leg Lifts
·         Plank With a knee lift (spiderman plank)
·         Situps    
·         Hollow Body Rocks
·         Bicycles
·         Superman Rocks
·         Mountain Climbers


WOD: 15 min amrap (substitute with hollow hold for chin over bar hold.)
1 sit-up + 1 pullup + 1 sec pause chin over bar hold
2 sit-up + 2 pullup + 2 sec pause chin over bar hold
3 sit-up + 3 pullup + 3 sec pause chin over bar hold
4 sit-up + 4 pullup + 4 sec pause chin over bar hold

5 sit-up + 5 pullup + 5 sec pause chin over bar hold
Keep adding reps till 15 min is over.....

8 rounds 20/10

Superman


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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH Double Swing/High Pull/Snatch - At The top of each minute for ten sets/minutes have each person perform a set of Heavy double swings or high pulls or snatches depending on their current level for 15 reps. Make sure that they have perfect form if they are going to be swinging heavy or moving up in exercises. The following video contains the 3 elements of the exercises, if you can’t double high pull or snatch kettlebells with as much fluidity as this girl don’t try to teach it to others, remember monkey see monkey do!
WOD:     Run To The Hills
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run




Core CHALLENGE
8 rounds 20/10
Situp


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THURSDAY 4th of July!!!!!
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
WOD FOR BEST Time (10-50min)

Three Rounds for time of:


30 DBL KB CLEAN + Squat (RX DBL 35W/53M)
30 Pull-ups (RX Strict)
Run 800 meters



Core CHALLENGE
8 rounds 20/10
 alt. side plank
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH 7 minute EMOM (Every Minute On the Minute)
3 Heavy Squats
5 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up**



WOD: (For Time)
50 Double unders or 150 Singles
---
then:
6 rounds:
6 R/6 L Snatches KX 35W/53M
6 Goblet Squats (same weight as snatch)
6 Toes to Bar (scale leg raises appropriate to skill level)
----
then:  Two 250m Laps RUN or 500m row




Core CHALLENGE
8 rounds 20/10
T2B


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SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
• Flip over for 60 second sit-ups
• 45 seconds wide push-ups
• 45 seconds elbows-to-knees crunches
• 30 seconds kettlebell diamond push-ups
• 30 seconds V-UPS
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

WOD:
1 round FAST (WORK FOR FULL 15 MIN)
50 DOUBLE KETTLEBELL CHEST PRESS

50 RENEGADE ROW WITH PUSHUP

150 JUMP ROPE OR 50 D.U.

50 TRX PUSHUP

50 DIPS (RINGS, TRX OR ON A BOX.)

150 JUMP ROPE OR 50 D.U.

AFTER if they finish before everyone else they must TRX ROW until the 15 min is over.
If you run out of TRX have them do 5 reps and switch with a partner over and over again til the 15 min is over.




Core CHALLENGE
8 rounds 20/10
 Plank