TXT PROGRAMMING BILL WEEK 12/26/2016-12/31/2016

MONDAY
 
LIFT: SQUAT
 
7 MIN-EMOM
- 3 HEAVY SQUATS 
- 5 BURPEES
**Run the rack up to heavy weight first**
 
WOD: 
4 min AMRAP:
- 5 KB swing/clean/press R
- 5 KB swing/clean/press L
- 5 Air Squats
 
1 MINUTE REST
 
21-15-9
**Definitely stagger you students if TRX's are limited**
- Med-ball cleans
- Double-unders (84/60/36 single unders)
- TRX Power Pulls R
- TRX Power Pulls L
- Sprint
 
TUESDAY
Strength: CHEST PRESS 
3 ROUNDS:
(30 second ON, 15 Seconds OFF)
-PARTNER PUSH-UP CLAP (Clap opposite hands after push-up. Switch hands after every push-ups. Very beginners can do this with hands on a Jump Box, or very modified kneeling push-ups)
 
-THEN-
 
3X5R/5L SINGLE-ARM CHEST PRESS
-Make sure they run the rack up to their top weight first. 
 
 
WOD:
4 ROUNDS:
 
12 (6R/6L) WEIGHTED, TRAVELING LUNGES
10 DIPS (RINGS, BOX, BENCH, ETC. Beginner use yoga block, or even lying down tricep extension with dumbbells)
10 CLEANS R (KB touches ground every time)
10 CLEANS L (KB touches ground every time)
10 DOUBLE-KB PUSH PRESS
 
 
WEDNESDAY
 
STRENGTH: CORE
“Core Galore” 30 sec on 15 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:
3 rounds:
 
100 jumps rope
7 toes-to-bar
14 wall balls
LAP holding medicine ball (from wall balls)
21 abmat sit-ups
28 (14R/14L jump lunges)
 
THURSDAY
 
Strength: PULL STRENGTH
10 MINUTE CAP:
 
10,9,8,7,6,5,4,3,2,1
-PULL-UPS (Probably gonna need the bands for this one)
-SIT-UPS (if people from Wednesday at in class, have them do supermen)
 
WOD:
ASCENDING 15 MIN AMRAP:
Start at 3 reps, and add 1 rep every round:
- R/L Pistols (MODIFY: with box or TRX for beginner
- TRX rows
- H.R. Pushups
- Swings
 
 
FRIDAY
 
Strength: FRONT-RACKED REVERSE LUNGES
CLICK HERE FOR DEMO
-4X5R/5L - Run the rack up to top when. Make sure to alternate starting legs every rep. 
 
WOD:
PARTNER WOD:
(Each partner can only do 10 reps total and their partner has to wait while their partner is exercising, unless stated otherwise. Each partner will end up doing 1/2 the reps list. For example, Partner a does burpees 1-10, partner B does burpees 11-20, partner A does burpees 21-30, etc.)
 
2 LAPS (run together)
40 Burpees
60 Second Plank (done together)
80 Wall balls
100 Sit-ups
120 TRX Rows
140 Swings
160 Mountain Climbers
 
SATURDAY 
“Basic Back and Front” 40 Seconds On 20 Seconds Off for 5 Rounds Of:
Beginner
Shoulder Bridge Hip Lifts
Crunch Tucks
Intermediate
TRX Hamstring Curls http://www.youtube.com/watch?v=OIEAPz61114
Legs Up V Ups
Advanced
TRX Supine Pull Through http://www.youtube.com/watch?v=8HryajFMOiA
                V Ups
 
Carissa 2 minutes on 30 seconds off of each exercise for 2 rounds. Total up all reps accomplished on every exercise to quantify. Set this up in a circuit format as to make sure not to run out of kettlebells.
        
Beginner
Bodyweight Squats (parallell position! if not capable have them squat to a box to quantify depth)
Swings (15lb Women / 25lb Men)                
                Push Presses (Alternate arms whenever you want just keep it even sudgest switching every 5-10 reps (15lb Women / 20lb Men)
                Jumping Jacks
        Intermediate
Kettlebell Squats (20lb Women /40lb Men to parallell! can be goblet position or double kettlebell squat)
                Swings (25lb Women / 35lb Men)
                Push Presses (Alternate arms whenever you want just keep it even sudgest switching every 5-10 reps (20lb Women / 30lb Men)
Rope Skips
        
Advanced
Kettlebell Squats (40lb Women /80lb men to parallell! double kettlebell position)
                Swings (35lb Women / 50lb Men)
Push Presses (Alternate arms whenever you want just keep it even sudgest switching every 5-10 reps (25lb Women / 40lb Men)
Double Unders