TXT PROGRAMMING 8/27/18-8/31/18 STRENGTH WEEK: #3

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


STRENGTH: CORE
1 min Plank
THEN
REPS 20,16,12,8,4
One Arm Plank L
One Arm Plank R
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Inchworm
Birddog
DBL Leglift with Ceiling Stomp
THEN
1 min Plank
WOD:
Martha BENCHMARK
3 ROUNDS (CIRCUIT)
40 seconds on 20 seconds off.
Count total reps of every exercise to score. Aim for higher total reps.
MARTHA BENCHMARK

• Overhead Swings (KX 35lb women, 50lb men)
  
• V Ups
  
• Jump Rope OR Double Unders
  
• Kettlebell Situps (Holding Kettlebell Overhead KX 35lb Women, 50lb Men)
  
• TRX Jump Squats
  

HANDSTAND CHALLENGE 


5 rounds 30 on 15 off
Handstand Kick up (no Wall) to balance or walk.



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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:  RTR on KB deadlift for 8 reps, once you hit your top set repeat 4 times with 5 dead swings in between sets


WOD:  6 rounds 2 min work Then rest 1 min (18min cutoff) KEEP TRACK OF ROUNDS
5 pullups
5/5 pistols each leg (or use TRX for assisrance)
10 Sumo Deadlift DBL KB Highpull (KX 35W/53M)




HANDSTAND CHALLENGE 
5 rounds 30 on 15 off
Handstand Kick up (no Wall) to balance or walk.
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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:   RTR on the split row for 8 reps, repeat top set 4 times with 5 difficult TRX rows in between sets
WOD:  
*THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio
BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER
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




HANDSTAND CHALLENGE
WALL WALK or Hand Stand Walk across room
3 rounds 1 min on 30 off
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) use XWALKS and Hiplifts to warmup glutes
STRENGTH:    RTR on the kb DBL KB Squat for 5 reps, repeat your top set 4 times (use wall ball or box to get correct depth for squat)
WOD:           
250m Run Before EMOM
Then 5 min Emom of: 5 jump lunges, 5 hollow body rocks, 5 wall balls
250 m Run in between EMOM
Then 5 min Emom of: 5 burpees, 5 spinal rocks                    
250 m Run after EMOM


HANDSTAND CHALLENGE 


WALL WALK or Hand Stand Walk across room
3 rounds 1 min on 30 off
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: CHEST PRESS partner up and spot each other.
Have clients run the rack with single-arm chest press for 5 reps each side. Have students complete 4 sets at top weight.
WOD:
10 Minute AMRAP:
7 Traveling Ball Slams (frog jump with ball slam)
7 Box overs (every time over the box counts)
7R/7L Clean n' Press (touch ground every time. make sure everyone keeps their shoulder packed when the release to the ground.)
7R/7L TRX Power Pulls

HANDSTAND CHALLENGE 
Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.


--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.
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SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:  3 REPS DBL KB CLEAN OR SINGLE KB CLEAN
SUPERSET with 3 PULLUPS
WOD: 25 MIN CUTOFF WOD:
3 ROUNDS
10/10 ALTERNATING SWING
10R/10L CLEAN-SQUAT-PRESS
5R/5L PUSH UPS WITH ONE HAND ON KB
5 TURKISH GETUPS R
5 TURKISH GETUPS L
10/10 KB RUSSIAN TWISTS (if there are no back problems)



HANDSTAND CHALLENGE 
Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.


--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.

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