TXT PROGRAMMING WEEK #1

MONDAY:
5min:         Isolated / Compound Joint Mobility.Technique and 
10min Leg warmup
 10 min STRENGTH  Goblet Lunge and Planks (5 mins)
 Have one partner perform a max set of Lunges while partner #2 must hold a HARD plank.
THEN
 Pullup holds and Mountain Climbers (5 mins)
 Have one partner hold the top of a pullup while partner #2 must complete 50 mountain climbers.


 20MIN WOD 1 Round till completion (must finish each exercise before moving on [20min cutoff]):
·         10 Burpees

·         20 Goblet Squats

·         15R/15L Jump Lunge

·         40 Swings

·         50 High Jumps

·          250M RUN

·         50 High Jumps

·         40 Swings

·         15R/15L Jump Lunge

·         20 Goblet Squats

·         10 Burpees

TUESDAY:
10 min:         Isolated / Compound Joint Mobility.
10min:     Technique and Form Warm Up (choose according to the day’s workout)

    25MIN WOD       FIND A BEST FRIEND! ~ “The Day of Partners”

·         5 Min:  Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set)

·         5 Min:  Farmer’s Walks and Static Squats - Partner #1 holds a Static Squat, while partner #2 must do 2 laps around the classroom Farmer’s Walks.

·         5 Min:  Partner Planks - One partner will take a seat on partner’s back and they must hold a plank for 30 seconds, then switch.

·         5 Min:  Partner Sprints - Short distance outside, sprint as fast as possible, and rest while partner is running.

·         5 Min:  Partner Deadlifts - Find a HEAVY weight to perform just 5 deadlifts (2-legged). Rest while your partner performs 5 reps.

WEDNESDAY: -
10 min:         Isolated / Compound Joint Mobility.
10 min:     choose an AB warm up

25MIN AB STRENGTH & WOD        “WELCOME TO THE MILITARY” Day!  -
·         2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most situps they can in 2 minutes.

·         1 Mile run (for time) : Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps)
·         11  minute - The Marine Burpee Challenge: [Top of the minute]Students must start at 5 Burpees, and get the remainder of each minute to rest. Each round add a burpee.
(scale Burpee difficulty for student levels)

THURSDAY:
15 min:         Isolated / Compound Joint Mobility.
5 min:     Technique and Form Warm Up (choose according to the day’s workout)

10 MIN STRENGTH
Body Harding Strength - (based on how much space you have for TRX’s might split class        into 2 groups)

·          5 minutes: RTR on Turkish Get Ups -  Have clients perform just 1 rep left and right till they find a max weight. Then continue performing 1 rep left then right till 5 minutes is reached.

·         2.5 minutes: TRX Rollouts: As many reps as possible in 2 minutes http://www.youtube.com/watch?v=yWrLbIIt95I

·         2.5 minutes: TRX Pengelums: As many reps as possible in 2 min.http://www.youtube.com/watch?v=MSSs_gTdT14

15MIN WOD     15 min - AMRAP (endurance cardio)

·         20 TRX Jump Squats

·         40 Jump Lunges

·         60 Jump Ropes (20 dbl unders)

·         250M RUN

FRIDAY:
15 min:         Isolated / Compound Joint Mobility.

5 min:     Technique and Form Warm Up (choose according to the day’s workout)

    10MIN STRENGTH  THE DAY OF THE DUMBBELL - 3 rounds of 30 seconds on each exercise
·         Dumbbell Delt Fly Holds -  Start with arms at sides, and extend out to sides

·         Jumping Jack Presses -  Just as it sounds

·         Dumbbell Wall Chair Bicep Curls -  Just as it sounds

·         Dumbbell Bent over Tricep Kickbacks -  Ensure students have flat backs, and hold elbows at sides, while they start w/ hands forward, they extend arms to full extension.

·         Dumbbell “Man Makers” -  http://www.youtube.com/watch?v=ktRFrqTt1CY

·         Dumbbell Swings: Shouldn’t be too tough. This is meant as a recovery circuit if students are dying. =)

20MIN WOD    1 Round: Descending Circuit: [20 min cutoff]

REPS 20, 14, 8
·         HEAVY Lunges: (each leg = 1 rep)  

·         HEAVY Swings (left) 

·         HEAVY Squats

·         HEAVY Swings (right)

·         HEAVY Deadlifts

·         HEAVY Snatches (left)

·         Jump Rope: 200, 140, 80 Reps

·         HEAVY Snatches (right)

SATURDAY:
5min:     Isolated / Compound Joint Mobility.
5 min:     SQUAT & HIP WARMUP
10 MIN STRENGTH RUN THE RACK 5R/5L BULGARIAN SPLIT SQUAT Do 3 sets on top weight


 25MIN WOD      “The TERRIBLE 10’s” - Make sure student do the most challenging version/weight on each exercise, or they will finish the circuits too quickly. 

·         5 rounds: (8 min Cut Off)

o   10 Pull Ups

o   10 Push Ups

·         5 rounds: (8 min Cut Off)

o   10 Thrusters

o   10 Deadlifts

·         5 rounds: (8 min Cut Off)

o   10 Weighted Sit Ups

o  10 Superman Extensions

1 min Ab mat burnout!!