8 TXT STRENGTH WEEK 8
TXT PROGRAMMING 02/05/24-02/10/24 STRENGTH WEEK: #8 Hi TXT community!! Bon voyage to Coach Heather and thank you for all the fun classes, she is off to take on higher learning and world exploration. Coach Kristof is taking over Tuesday, Thursday nights at west side & Coach Zoe is re-joining the training team starting monday!! Thank you Coach Jason for taking on all the extra evening classes while Zoe was away. Our amazing super sub Coach Ivan wrote Tuesday's workout inspired by a favorite arcade game. And this month's challenge is jump roping because it’s the heart month and it's a chance to learn how to do dbl unders. demo Tara & I are hosting another 30 DAY diet CLEAN UP deets below please let your classes know. The 30 DAY DIET CLEAN UP starts Feb 18th!! Sign up on the eventbrite page with this link: CLICK ME INCLUDED IN THE 30 DAYS: Diet clean up Healthy shopping List List of foods to avoid and foods to enjoy Meal Planning homework Fitness 6 days a week Toadal Cross-Training 45 min small group training Daily step challenge Weekly group Hike Coaching & Mindfulness Support Weekly group Check-in & Mindfulness Intro & Closing group Coaching Zoom call PRICING for complete 30 days: $49 TXT (Toadal Cross-Training member) $99 Toadal Fitness Member $159 non-member MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5/5 halo 5 touch jumps 5/5 dead bugs 5/5 bird dog 5 dead lift 20-25 Core: Navy Seal Situps - We are giving them the NAVY SEAL standard situp test. Have every one partner up, one partner holds the other partner's feet and does the counting, the other partner has their hands crossed in front of their chest with their hands touching their opposite shoulders. Rules are elbows to knees then back to shoulder blades touching the ground equals 1 rep. The test will go for 2 minutes as many reps as possible then have the partners switch. 25-45 WOD 5 Rounds For Time Of: (20 Minute Cut Off) 1/1 TGU ADD 1 REP TO BOTH SIDES EVERY ROUND (SHOULD END WITH 5/5) 15/15 One Arm Swings 15 Burpees 100 Bicycles Or Dead Bug JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 1 10 jump rope 5 dbl under TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Bird dog Hollow body rock Surrender squats Kb swing 20-30 Power Lift - RTR 5 reps 3 sets at top weight Dbl KB suitcase DL, curl, press Your limiting weight will be your press. 30-45 WOD: 15 min Street Fighter AMRAP (by coach Ivan) 8/8 Shoryken 12 E Honda Sumo Slap 8/8 Chun Li Spinning Birds 10/10 Hadoukens 8/8 Dhalsim yoga punch THE KEY: Shoryken, single kb squat rotate to a single arm press E Honda- KB goblet clean, squat, curl & standing chest press (choose a lite weight) Spinning Birds- KB windmills Hadouken- wall ball side throws (be careful not to throw it through the wall) Yoga punch- plank One arm kB push pulls JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 2 20 jump rope 10 dbl under WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Banded tricep ext Banded lat pulldown Backwards Bear crawl with kb pull 15-25 Vertical Pull: TRX L-Sit Pull up demo (modify by using legs) Reps 3, 6, 9, 12, 9, 6, 3 take a rest after each set or partner up and rest as your partner works. 25-45 WOD Michael BENCHMARK (HOW TO TEACH THE KIPPING PULLUP PROGRESSION.) 5 rounds as fast as they can for time: Beginner 50 Jumping Jacks 20 Touch Jumps + wall pushup (like burpee but with no jumping back and forth just touch ground and then jump) 20 Jumping Pull Ups 10/10 snatches (15lb women 30lb men) Intermediate 100 Jump Rope 20 Burpees (No Pushup) 10 Kipping Pull Ups with band 10/10 snatches (20lb women 40lb men) Advanced 20 Double Unders 20 Burpees (Chest To Ground) 10 Kipping Pullups no band 10/10 snatches (25lb women 50lb men) JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 3 30 jump rope 15 dbl under THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5/5 x walk 10/10 clam 10/10 single leg glute bridge 30 butt kickers 20-30 Lunge RTR DBL KB Forward or Rev Lunge. 3-5 reps & 3 sets on top weight 30-45 WOD: 5 rounds 2 min on// 1 min wall sit (15 MIN) Perform exercises while 2 min clock is going and then stop for 1 min wall sit. Continue to work on your exercises from wherever you left off. 10 Ball slams 10 Chinees 10 Box Jump 10 DBL KB Clean to R&L reverse lunge JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 4 40 jump rope 20 dbl under FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 3/3 pike to alt toe touch 5/5 scorpion 5/5 halo 5 thruster Run trainers choice 20-30 Vertical Press Bottoms Up Press RTR on the OA Bottoms Up Press for 3-5 reps. Repeat at the top weight 3 more times. 30-45 WOD One time through FAST 30 Burpee/WallBalls (MODIFY: Separate movements) 30/30 OA High pull (KX 30/50) 30/30 Jump lunges (KX weighted jump lunge with snatch weight) 300 Jump Rope -OR- 60 Double Unders JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 5 50 jump rope 25 dbl under SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 10 rounds AS FAST AS POSSIBLE 10-9-8-7-6-5-4-3-2-1x sit-ups 1-2-3-4-5-6-7-8-9-10x Superman 15-25 Core 10 min E.M.O.M (EVERY MINUTE ON THE MINUTE) 10 ROUNDS 1 MIN EACH 20 SITOUTS total REST OR HOLD PLANK WITH THE REMAINDER OF THE MINUTE DEMO (scale according to fitness level) 25-45 WOD (20 MIN CUTOFF) 3 rounds of 15 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) KB SIT UP (KB ON CHEST) KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground in front of you) KB EXTENSION (like a v-up, extending kb overhead legs out straight, bring kb in and touch knees) COFFIN SITUPdemo LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head) RUN 250m JUMP ROPE CHALLENGE (CANNOT COUNT JUMP ROPES FROM WORKOUT) Day 6 60 jump rope 30 dbl under
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TXT PROGRAMMING
01/28/24-02/03/24 STRENGTH WEEK: #7 MONDAY 0-10 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP 30/10 2 rounds High knees Side shuffle, sprawl, side shuffle, sprawl Alt Beast bird dog Jump Rope 20-30 Vertical Press Strength: 6 rounds EMOM ODD MIN: 5 Swing to bottoms up press R 5 Swing to bottoms up press L EVEN: 10 DBL KB ARNOLD PRESS or split it 10/10 each arm AFTER EMOM 4 MIN: 45 Lateral arm raise (USE DB) 30-45 WOD: 1 Round of 'Cindy' consists of: 5 Pull-Ups or trx row, 10 Push-Ups, and 15 Air Squats START WITH: 4 Rounds of 'Cindy'
TUESDAY 0-15 BASIC MOBILITY & DOWELS (5 MIN) WARM-UP: 3 Rounds 3 Suicide runs (step up 3 cones. Start at wall run to 1st cone, back to wall run to 2nd cone, back to wall run to 3rd cone. That is one suicide run. Repeat 2x) 10 V-Up to R/L Side V-Up 10 Leg lift and stomp 15-25 STRENGTH Core 8 rounds (4 MIN) 20 sec Side plank hip lifts (alternate sides each round) 10 sec plank & 8 rounds (4 MIN) 20 Sec Diver sit up 10 sec Hollow Hold 25-45 WOD: 5 rounds 20 min cutoff 8 Burpee 4/4 Sit out 8 DBL KB Bent over row 4/4 Snatch 4/4 DBL KB Reverse Lunge (KX DBL KB 22w/40M) WEDNESDAY 0-20 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP: 3 Rounds 20 Jumping Jacks 10 Burpee NO Push Up 20 Plank Jacks 10 Skaters 20-30 STRENGTH 10 min 5 KB DEADLIFT & 10 TRX HAMSTRING CURL R.T.R (run the rack) AMRAP 5 reps KB DEADLIFT After each deadlift do TRX HAMSTRING CURL 10 reps. Then move up to the next kb. When you get to heaviest go back to the beginning and R.T.R again. 30-45 WOD: PARTNER UP! 15 min AMRAP PARTNER does situps while waiting to go 5 KB S.L. DEADLIFT R 5 KB SWING CLEANS R 5 KB STRICT PRESS R THEN PARTNER GOES on Right arm 5 KB S.L. DEADLIFT L 5 KB SWING CLEANS L 5 KB STRICT PRESS L THEN PARTNER GOES on Left arm (Switch partners when switching arms. AFTER both partners do both sides run together with med ball, optional passing.) THURSDAY 0-15 BASIC MOBILITY & DOWELS (5 MIN) WARM-UP: 3x 30 on/10 off Inch worm scorpion Jump rope or jump jack Hollow body rocks Step Up alternating legs 15-30 STRENGTH 8 min PARTNER PULL UPS and then 2 min to complete 10 Burpee pullup & 150m RUN OR ROW CHOOSE to add reps or add weight REPS:Starting at 1 pullup go up to 10 & back to 1. WEIGHT:If they are adding weight stay at 3 reps and must do 10 sets of 3 reps with weight being added and then staying at top weight. Weighted pullup must complete a total of 10 sets. 2 min to complete: 10 Burpee pullups and then 150m Run. 30-45 WOD: 10 Rounds 45 sec on// 15 sec off Alternate between to two exercises -SEATED DBL KB STRICT PRESS or HANDSTAND PUSHUP or PIKE PUSHUP -Strict Pullup 5 Min AMRAP (TRY FOR 3-4 ROUNDS) 5 Burpee Box Jumps 10 Ball Slam FRIDAY 0-10 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP 5 min AMRAP 10 Cross Body Mtn Climbers 10 Jump Lunge 20 Butt Kickers 2 lateral lunge burpee (burpee w/ 2 lat lunge @ top) 10-25 STRENGTH LUNGE R.T.R DBL KB LUNGE LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up. 25-45 BENCH MARK WOD!: Lisa 20 minute AMRAP Beginner 20 V ups legs up knees bent hands to toes 20 Swings (Two hands one kettlebell) 15+lb Women 20+lb Men 20 Squats to parallel position (top of knee higher than crease of hip) Run 250m Intermediate 20 V ups legs stay up hands to toes 20 Swings (Two hands one kettlebell) 35lb Women 53lb Men 20 Alternating Lunges Total(Back Knee Kisses Ground) Run 250m Advanced 20 V ups full extension hands to toes 20 Swings (Two hands one kettlebell) 53lb Women 70+lb Men 20 Jump Lunges Total(Back Knee Kisses Ground) Run 250m SATURDAY 0-10 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP: REPS 18-14-10 Pike pushup Reverse plank leg lift Squat jacks SHORT RUN 10-30 STRENGTH: Press (H) 3 rounds 30 sec plank hold 30 sec pushup 6 min Form a circle. Moving clockwise around the circle. One person goes at a time. Each person does 10 DBL KB CHEST PRESS and holds KBS UP IN AN ISOMETRIC HOLD till it is their turn again. If one person lowers KBs, everyone does 2 inch worms. Then resume. 30-45 WOD: for your best time! (15 min cut off) 3 rounds 10 single leg deadlift R 5 Skull Crusher 10 single leg deadlift L 5 Goblet Chest press 1 TGU R 1 TGU L 5 pushups 50m DBL KB Waiter Carry 50 Jump Rope or 10 Double Unders TXT PROGRAMMING 01/22/24-01/27/24 STRENGTH WEEK: #6 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Alternating single leg glute bridge Goblet squat Butt kickers 20-30 Strength: 10 min cut off RUN THE RACK 3X 5 reps DBL KB Squat RTR 3x light, medium, heavy KB 30-45 WOD: 3 ROUNDS 3/3 Turkish Get Up (kx 35w/53m) 100M DBL KB Farmer Carry (kx 40w/80M) 6 DBL KB Clean + Squat (kx 35w/53m) 10/10 DBL KB Box Step Up (kbs by side) (kx 20w/40m) KB SWING CHALLENGE 250 KB SWING TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5min make a circle and everyone hold plank go around circle and everyone does 1 pushup, then 2 pushup, then 3 pushup. Hold plank the entire time. If anyone falls from plank then everyone does a burpee. And continue up through reps 10-20 Strength Horizontal Press 5 ROUNDS 30 sec Pushup 30 sec plank 30 sec Goblet press 30 sec rest 20-45 min WOD: 2 ROUNDS 5 DBL KB Deadlift (kx 35w/53m) 250 m RUN or row 10 PULLUPS or 10 TRX ROW 250m RUN 20 DBL KB CHEST PRESS (kx 35w/53m) 250m RUN 10 PUSHUP 250m RUN 5 WALL BALL BURPEE (can separate the movements)(kx 14w/20m) 250m RUN KB SWING CHALLENGE 250 KB SWING WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min cutoff REPS 10, 8, 6 Bicycle (dbl rep) Mtn Climber (dbl rep) Hanging knees to navel Short jog 20-30 Core Strength 10 min AMRAP 20 Beast Bird Dog 20 KB Dead Bug 50 Jump rope 30-45 WOD 3 Rounds 1 min on each circuit through exercises Wall Ball situp (kx 14w/20m) Grass Hopper Row or Bike KB Swing (KX 35W/53M) Hanging or Laying leg lifts KB SWING CHALLENGE 250 KB SWING THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 3 Hindu pushup 4 KB SWING 5/5 BIRD DOGS 20-30 Strength Power Lift: 5 rounds 5 DBL KB STRICT PRESS 50M DBL KB Front Rack Carry 30-45 WOD: 4 Rounds of 50m/50m OA WAITER CARRY (KX 35W/53M) 10 BOX JUMP 5/5 KB SNATCH (KX 35W/53M) FINISHER: 30 BURPEES KB SWING CHALLENGE 250 KB SWING FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30 sec on each TRX Y Ball Slam 20-30 Strength Vertical Pull: 3 rounds 10 Strict pull up 10 Banded Tricep Extension 10 Banded Kneeling Lat Pulldown 30-45 WOD: 15 min CUTOFF REPS 10,9,8,7,6,5,4,3,2,1 TRX MUSCLE UP GORILLA ROW (DBL REPS) (KX DBL KB 35w/53m) BOX JUMP OR DBL REP STEP UPS KB SWING CHALLENGE 250 KB SWING SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 20/10 Partner squat and wall ball throw Partner sit up & ball Pass 20-30 Strength Lunge 5 min AMRAP Static squat hold and run! Partner up:One partner holds a static squat, while partner completes a 150m run. and switch. 5 min Complete 3 rounds 5/5 rep max DBL KB walking Lunge 30-45 WOD: 15 min CUTOFF Run 250m or Row 50 Sit-ups 30 Double Unders or 90 singles jump rope 50 KB Swing HighPull (kx 35w/53m) 30 Double Unders or 90 singles 50 KB Swings (kx 35w/53m) 30 Double Unders or 90 singles KB SWING CHALLENGE (NONE IF YOU DID THE OTHER 5 DAYS) 250 KB SWING In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook TXT PROGRAMMING
1/15/24-1/20/24 STRENGTH WEEK: #5 MONDAY a fun video on mobility, flexibility and stability 0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility Movement Patterning/Technique is warming up and teaching the movements that you will be doing in class. Warm Up: 3 rounds 5 hindu pushup 10 sit ups 5/5 KB halos 10 gob chest press 10-20 Strength Horizontal Pull: 5 ROUNDS EACH PARTNER UP A. 5/5 Renegade row ( NO PUSHUP) B. HOLDS CHIN OVER BAR or HANGING FROM BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] 20-45 WOD: 5 ROUNDS (only muscle up reps change) 10-20-30-20-10 TRX MUSCLE UP 6 KB SWING CLEAN, SQUAT, PRESS 9 KB HIGH PULL 12 CRUNCH TUCK KB SWING CHALLENGE: 250 Kettlebell Swing TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 15,10,5 X walk reps each side squat jacks leg lift over the shoulder ball throw 20-30 SQUAT Strength Run the rack with single or dbl kb squat Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 30-45 WOD: 3 Rounds 45 on /15 off BOX JUMP Goblet Reverse Lunge Gob KB MARCH (KB GOBLET HOLD WHILE MARCHING LEGS NO TORSO MOVEMENT) FARMER CARRY Hollow Hold KB SWING CHALLENGE: 250 Kettlebell Swing WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises Touch jump or burpee TRX ROW or kb bent over row 10-25 Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press. 3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.) RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight. 25-45 WOD:30/20/10 -WALL BALL (modify to Gob squat or Shoulder press) -Box Overs (modify by Step ups DBL reps) -KB Snatch (Split the reps) -BALL SLAM 1 MIN Burpee KB Swing or separate exercises and do 30 sec of each KB SWING CHALLENGE: 250 Kettlebell Swing THURSDAY long wod! Start strength early. 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm scorpion 5 iron cross 5 pike toe touch 20 bicycles 10 legs up toe touch 10-20 CORE Strength: [10 MIN cutoff] REP: 30/20/10 -KB Dead bugs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp IF DONE EARLY HOLD PLANK TIL WHOLE CLASS IS DONE AND READY FOR WOD. 20-45 WOD: 200m DBL KB Waiter Carry KX 35w/53m THEN 21 - 14 - 7 Thruster DBL KB KX 35w/53m T2B or V- Up 300M DBL KB Farmer Carry KX 35w/53m THEN 18 - 12- 6 DBL KB Forward Lunge KX 35w/53m Dips or skullcrushers 400M DBL KB Front Rack Carry KX 35w/53m THEN 15 - 10 - 5 DBL KB Clean KX 35w/53m Burpee over Box KB SWING CHALLENGE: 250 Kettlebell Swing FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 kb good morning 10 kb swing 10 touch jump twist 10 plank hip tap Short run 20-30 Strength Power lift: Suitcase Deadlift 10 min AMRAP 8 Suitcase Deadlift + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.) 30-45 WOD: 4 Rounds 7R/7L Single Leg Deadlift 4 T2B or K2E or V-up (*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. ) 14 KB SWING 4 T2B 14 Box Jump 4 T2B 7R/7L TURKISH SITUP (To hip bridge point and back down.Half of a get up) 4 T2B KB SWING CHALLENGE: 250 Kettlebell Swing SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 sec off Box step up Band pull apart Overhead KB swing Banded Tricep pull down 20-30 Strength Vertical Pull: 10 min AMRAP alternate partners pullup study A: 5 PULLUPS B:Waiter Carry while partner completes pullups 30-45 WOD 20 min Cutoff 3 Rounds -7 TRX L-Sit Pullup -7 Jump Squats -7 Push Ups -THEN- 3 Rounds 5 Superman to V Up (you must roll over to do so) 5/5 Sit Outs or grasshopper 5 Inch Worm Ball Slam 5/5 Forward/Side/Reverse Lunge KB SWING CHALLENGE: 250 Kettlebell Swing TXT PROGRAMMING 01/08/24-01/13/24 STRENGTH WEEK: #4 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 glute bridge 20 single leg deadlift no weight work on balance and mobility 10 TRX row 5/5 x-walk 5 cat/cow 20-30 Strength Power Lift DEADLIFT 4 Rounds 10 reps DBL KB SUITCASE DEADLIFT 15 reps TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball 30-45 3 ROUNDS 30/20/10 KB goblet Squat (do less each round)(KX 25W/44M) 3/3 Squat & Halo (KX 25W/44M) 3/3 ALT Rev. lunge (KX 25W/44M) 3/3 ALT side v-up 100 Jump Rope KB SWING CHALLENGE 10 sets of 25 reps KB SWINGS TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 banded lat pull down 10 hanging scapular retraction 10 kb swing 5/5 iron cross Short run 20-30 Vertical Pull Strength 10 min EMOM Odd Min 5 Pull up Negatives (3 sec lower) or TRX pullup negative Even Min chin over bar hang or bar hang or chin over TRX hang 30-45 WOD (modify as needed) 20 min cutoff SET A TIMER: Every 3 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) bridge pose or glute bridge 4 Rounds: 5R/5L KB WINDMILL (KX 25w/44m) 5 INCHWORM + PUSHUP 10 Box Jump or 10/10 box step up 10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M) KB SWING CHALLENGE 5 sets of 50 reps KB SWINGS WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 6 Alt. trx one-legged squats 12 TRX Y 12 ball slams 20-30 Lunge Strength 10 MIN EMOM (separate class into 2 groups if needed) ODD: 1 Min Row for max distance or jump rope (try to reach 1000m by the end of the 10 min emom) EVEN: goblet lunge for full min 30-45 WOD: 500m Run or row (Longer run than usual. Maybe two laps if necessary) 24R/24L bicycles 16 KB SWING HIGH PULL (KX 35W/53M) 8 Goblet Thruster (KX 35W/53M) 250m Run (Normal Lap) 30R/30L bicycles 19 KB SWING HIGH PULL 9 Goblet Thrsuter 100m Dash (Short fast run) 36R/36L bicycles 22 KB SWING HIGH PULL 10 Goblet Thruster KB SWING CHALLENGE REPS: 50,30,20,50,30,20 50 KB SWING THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20 jump rope or jump jack 5R/5L Kb HALO 3 inch worm + scorpion 1 lap around room waiter carry 10-20 Vertical Press Strength 10 Min AMRAP 50m OA Waiter carry R 50m OA Waiter carry L 10 DBL KB Seated shoulder press 30-45 WOD (30 min time cap) THE NONA BENCHMARK (circuit through exercises) REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/44M) REPS: 20-18-16-14-12-10-8-6-4-2 V-Up and over REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT KB SWING CHALLENGE 10 sets of 25 reps KB SWINGS FRIDAY long strength 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 rounds 5 SDHP 5 Wall balls 5 deadbugs 5 Supermen 15-35 Core Strength 2x through 45 sec on 0 rest Side V-Up R Side V-Up L Legs straight up Toe touch Leg lifts KB Russian Twist Lateral leg scissors V-up Plank Spiderman Plank Side plank hip lift R or just side plank Side plank hip lift L Bicycle Ceiling stomp 35-45 WOD 10 MIN EMOM ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (BEGINNERS should do ONLY swings for 15 reps with single KB.) Dbl Swing (KX dbl kb 25W/44M) Dbl high pull Dbl snatch EVEN MINUTE: 15 Ball Slam KB SWING CHALLENGE REPS: 5 sets of 30,20 KB SWINGS SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds Short run 5 Knees to elbows or crunch tuck 5 KB Swings 5/5 x walks 15-30 LIFT Strength: 15 min amrap 6-8 Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up) 10/10 Bulgarian split squat 10 Sumo Squats 30-45 WOD: 3 Rounds 1 min on each exercise Dead Drag (really work on engaging your lats as you pull kb to you) BOX OVERS Swing, Catch, Squat Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top) (KX 35W//53M) Wall Ball (KX 14W//20M) KB SWING CHALLENGE (if they did 5 other days they can opt out.) 10 sets of 25 reps KB SWING MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30 Jump rope 10 Deadbug 10 Bird dog 10 Hollow body rocks 4 high knee 10-20 CORE Strength 3 ROUNDS 30 sec on// 10 sec off of: WATCH DEMO CLICK ME · KB Sit up & Twist L(right knee bent, left leg straight, sit up left elbow to right knee) · KB Sit up & Twist R · KB Alt. Jack Knife (single leg v-up) · DB Russian Twist Punch (legs off ground to make it harder) · Legs up KB Toe Touch 20-45 WOD 11 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.) START WITH: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) THEN 10 MIN AMRAP: T2B or hanging leg lift Wall Ball Sit up (KX 14w/20m) KB Swing (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE X10 Jump Rope or x5 Double Under 2 Tire flips or 5 KB Deadlifts (KX 35w//53M) (reps never change) FINISHER: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) KB SWING CHALLENGE: 250 KB SWING TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises BANDED GOOD MORNING DEMO (working on the hip hinge, band does not go on neck! Band should rest on your shoulders.) KB HALO alternate sides 15-25 POWER Strength: 10 min EMOM (great time to learn correct form) RTR 1 min ro finish 10 KB SWING, Rest remainder of min. can be DBL KB. Teach members hip timing and how to create power in their swing. ALWAYS START FROM THE GROUND! Use your breath to engage your core. RTR and try to do the most challenging weight for the last 3 rounds. DEMO FOR HIP TIMING 10x KB SWING OR DBL KB SWING 25-45 WOD: THE KRISTOF BENCHMARK ADD 1 REP TO SWING, CLEAN, SNATCH each round to each side. SHOULD END WITH 5 REPS ON EACH SIDE. 5 ROUNDS 1 SWING, CLEAN, SNATCH R (KX 35W/53M) 1 SWING, CLEAN, SNATCH L 10 DBL KB SQUAT (KX 25W/45M) 10 KB DEAD BUG (KX 35W/53M) 10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT) KB SWING CHALLENGE: 250 KB SWING WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds 20/10 Plank shoulder tap to pike reach R/L TRX Y or DB FRONT RAISE KB push up to push back 20-30 Horizontal pull Strength 3 ROUNDS Super set 8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom) 10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row) 30-45 WOD: ASCENDING AMRAP REPS 3,6,9,12,15…..& up til 15 min is up. Renegade Row + Pushup (KX dbl 25w/ dbl 50m) GOB squat, press, overhead tricep ext (KX 25w/50m) TRX Tricep EXT Box Over Ball Slam (step or jump over box, slam ball once on the ground on the other side) KB SWING CHALLENGE: 100 KB SWING THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 goblet squat 10 Glute bridge 5/5 lateral lunge to sprawl 30 bicycle 10 Kb Swing 20-30 Squat Strength: First do tempo then do non-tempo GOBLET SQUAT DEMO KB TEMPO Goblet Squat 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) KB Goblet Squat 3 sets x 10 reps Attempt to increase off tempo weight 30-45 WOD: REPS: 24/20/16/12/8 (split reps between sides) [15 Minute CUTOFF] DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion) DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M) KB Windmill R (KX 20lbw//35M) KB Windmill L WALL BALL (KX 14W//20M) KB SWING CHALLENGE: 250 KB SWING FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3 inch worm + scorpion 10 v-up 10 elbows into body, band pull aparts 20 Seal jacks 10 Kb Swing 10-25 HORIZONTAL PRESS STRENGTH: MOVE THROUGH EXERCISES AS A CIRCUIT 3 ROUNDS 6 Tempo DBL KB Chest Press OR Goblet chest press 4210(:4 down,:2 pause, explode up, no pause at the top) 10 Wide KB Chest Press (Increase weight higher than tempo weight if possible) 10/10 Single Arm KB Chest Press 250-45 WOD 5,10,15,20,15 10, 5 [-20 min cutoff] SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDE BE HELD OVER SHOULDER FOR 1 MIN. REPS 5,10,15,20,15 10, 5 KB SQUAT HOLD AND BICEP CURL (KX 30w//50M) KB SIT UP (KX 30w//50M) PUSHUP MTN CLIMBER (DBL COUNT) KB SWING CHALLENGE: 250 KB SWING SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 core marching 10 Jump Squat + Heel click 20 high knees 10 Kb Swing 1 Lap side slides (both sides) 150 m run or row 20-30 Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight. TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.) For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up. It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight. 30-45 WOD: CHIPPER WOD: 20 minute cutoff can chip away in any order
KB SWING CHALLENGE: 250 KB SWING TXT STRENGTH WEEK 2
TXT PROGRAMMING 12/25/23-12/30/23 STRENGTH WEEK: #2 Hi Txt Community!! I hope you have a very Merry Christmas and a happy holiday!! (ARM CHALLENGE WILL BE POSTED LATER.) Holiday Toadal CrossTraining Hours * Sunday, 12/24 Clubs open 8 am - 1 pm Childcare is CLOSED! Monday, 12/25 - Christmas Clubs Le closed, no classes Tuesday, 12/26 No 6am TXT All other classes are a go! NO 6:30pm @ WEST SIDE Toadal Clubs open 8 am - 9 pm Childcare 9 am - 2 pm Time to set those fitness goals for 2024 and smash them Holiday schedule Sunday, 12/31 Club open 8 am - 1 pm Childcare is CLOSED! Monday, 1/1/2024 - New Years Day! We are closed! No Classes. Tuesday, 1/2/2024 regular class schedule LET’S DO THIS!! Thank You for an amazing year let's make 2024 even better!! Lots of Love, Christa B MONDAY ALL BODY WEIGHT EXERCISES for your at home fun!!! Merry Christmas!!! 0-15 MIN Isolated Mobility, Compound Mobility, Movement Patterning/Technique: (using the length of the room for laps) Butt Kickers Backwards Butt Kickers 3x Side Slides High knee skips Single Leg hops across room Warm Up: 3,6,9,12,9,6,3 Mtn Climber (DBL REPS) Bicycles (DBL REPS) Seal Jacks Scorpion Iron cross + V-up 15-25 MIN Horizontal Press Strength: 10 Min AMRAP 10 Pike Pushup 5 Hindu Push Up 10 Handstand kick up 30 sec handstand hold or Down dog hold 25-45 MIN WOD CHIPPER!! you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE (20 MIN TIME CAP) 1 round 10 Handstand push-ups (or practice kicking up to handstand) or pike pushup 20 V-up (Modification Leg Lift) 30 Jump Squat 40 Box Jump or use a stair to hop on and off 50 Pull Up 30/30 Side plank hip lift 70 Push-ups 80 Sit-ups 45/45 Jump Lunge 100 Jump jacks TUESDAY short warm up 0-10 MIN Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Movement Patterning/Technique: (using the length of the room for laps) Walking knee hugs L- Sit Butt skoots Crab walk Walking Straight Leg Raises Stork Walks Warm Up: 2 Rounds 1 Min Plank Hold 10 plank up downs 1 Min Hollow Body hold 10 sit up 1 Min Reverse plank hold 5 Burpees w/ push up 10-20 MIN CORE Strength: 4 Rounds (30 seconds on each exercise no rest) Hanging Leg Raises (slow) or seated v-sit leg lift One-leg Hip Bridges R One-leg hip bridges L KB Sit-ups Supermans 20-45 MIN WOD: circuit through the 3 exercises (25 min CUTOFF) 26,22,18,14,10,6,2 BOX OVERS 10,10,10,10,10,10,10 T2B or Hanging Leg lift or V-UP or Leg Lift 3.6.9.12.15.18.21 Single KB High pull (NO SWING) (KX 35w/53m) WEDNESDAY Take a group photo before doing the WOD :) PLEASE!! 0-15 MIN Isolated Mobility, Compound Mobility, Movement Patterning/Technique: (using the length of the room for laps) Karaoka Side slides Traveling GSW Warm Up: 5 min Amrap 5 Inch worm with full walk out (no pushup walk hands out past shoulders) 10 hollow body rock 10 superman 5/5 sitout or grass hopper 5/5 xwalk 15- 45 MIN WOD 12 DAYS OF CHRISTMAS!! COMPLETE AS YOU SING THE SONG. 1 REP... 2,1... 3,2,1...4,3,2,1.....5,4,3,2,1...ECT. Go lite and fast it should not be heavy. 1/1 TGU (KX 22w/45m) 2- SINGLE KB HIGH PULL SWING (KX 22w/45m) 3- BURPEE PULLUP or (MODIFICATION: BURPEE JUMP BAR TOUCH) 4- SINGLE KB SWING (KX 22w/45m) 5- HALO R/L (KX 22w/45m) 6- PISTOL (3/3) AKA SINGLE LEG SQUAT (Modification Use a box for depth.) 7- BOX JUMP 8- KB OR DB SNATCH (4/4) (KX 22w/45m) 9- T2B OR VUP 10- BALL SLAM OR OVER THE SHOULDER THROW 11- GOBLET SQUAT (KX 22w/45m) 12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6) (KX 53w/70+m) THURSDAY 0-20 MIN Isolated Mobility, Compound Mobility, Movement Patterning/Technique: (using the length of the room for laps) 1 lap inch worm + updogs Lateral bear crawl right and left Crab walk High knee skips Warm Up: 3 rounds 5/5 Scorpion 10 jump jack 10/10 lateral high knees 5 hindu pushup 10 seal jack 10/10 lateral butt kickers 20-30 MIN Vertical Pull Strength 10 Rounds 45 sec on //15 sec off Pull Up Negative 30-45 MIN WOD: 4 Rounds of 50m/50m OA WAITER CARRY (KX 35W/53M) 20 WALL BALL (KX 14W/20M) 5/5 Gob Bulgarian Split Squat (KX 25w/40m) FINISHER: 30 KB Swings FRIDAY 0-15 MIN Isolated Mobility, Compound Mobility, Movement Patterning/Technique: (using the length of the room for laps) Hamstring scoops Butt kickers Lateral high knees both sides Warm Up: 8min AMRAP 15 Weighted Good Mornings 10 Inch Worms 1R/1L Bodyweight TGU 15 Squat Jacks 10/10 Dead Bugs 15-30 MIN LUNGE Strength: 3 ROUNDS (15 min cutoff) 8 Tempo Goblet Lunge R (3 down, 3 Pause, 3 up, 0 at top) 8 Tempo Goblet Lunge L (3 down, 3 Pause, 3 up, 0 at top) 5R/5L SL Deadlift Single arm front rack carry 30sec/30sec 30-45 MIN WOD:(For Time) BUY IN: 25 Goblet squat (KX 35w/53m) --- then: 4 rounds: 6 R/6 L Snatches KX 25W/40M 6 Renegade rows + pushup 6 Toes to Bar (or V-up Scale to appropriate skill level) ---- BUY OUT: 500m RUN or 500m row SATURDAY 0-20 MIN Isolated Mobility, Compound Mobility, Movement Patterning/Technique: (using the length of the room for laps) 1 lap inch worm + updogs High knee skips 3x Karaoka Stork walks Warm Up: 3X 10 TRX Biceps Curls 10 TRX Triceps Press 10 KB Deadbugs 20 Leg Scissors 20-30 MIN Vertical Press Strength: 3 ROUNDS 10/10 Bottoms up Press 10/10 Strict Press 10/10 Front Raises 30-45 MIN WOD: 15 MIN CUTOFF 5 Rounds: 15 OA Swings L (KX 25w/45m) 15 OA Swings R 10 OA Thrusters L (KX 25w/45m) 10 OA Thrusters R 5 V-UPS -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook HEYOOOH TXT Community!! We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.) We're thrilled to have you as part of our Toadal Cross-training community. Your support and love for what we do truly add to the joy and fulfillment of our journey. Thank you for celebrating our workouts and standing with us as we work towards making your fitness goals a reality. Here's an exciting opportunity to show your support even further: We would be deeply grateful if you could take a moment to vote for us for Best Fitness Class in the "Good Times Best of Santa Cruz"! Your vote not only helps us grow, but also serves as a testament to the strength and vitality of our community. Also, if you can, please share your experiences at Toadal Crosstraining (TXT) on Yelp under "Toadal Fitness". Every little bit helps us reach more people like you, who are passionate about fitness and community. Have a wonderful week! Christa B P.S. check your email from TXT for a jump rope discount code and grab your very own nifty jump rope. MONDAY mobility and warm up should only take 10 min 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 3/3 GSW 3/3 side lunge 10 Dead Bug 30 butt kicker 1 lap skips 10-25 Lunge Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 15 min strength section. 10/10 Dbl KB of Goblet forward Lunge 10/10 Dbl KB or Goblet Bulgarian Split Squat 10/10 Dbl KB or single KB Single Leg RDL + KB Clean 25-45 WOD: *THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 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 ARM CHALLENGE: 2 Rounds 30 Sec Bar Hang 6 Pushup 30 sec Plank TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 5 Min AMRAP 10 hanging scapular retraction 5 Very lite weight Lateral DB raise 10 jump jack 30 bicycles 1 lap side slides 10-25 Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 3 Rounds 10 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep) 10 DBL KB NEUTRAL Strict Press 10 HINDU PUSHUP or PIKE PUSH UP 10 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT. 25-45 WOD WOD Benchmark THE RICK BURGER (20 min cutoff) PRO TIP: separate movements to modify 50/50m OA KB Waiter Carry (KX 25/40) 50/50m OA KB Farmer Carry (KX 40/60+) 40 DBL KB Clean + Squat (KX 25/40) 30 Box Jump (KX 20/24) 20 Pull Up (KX no band) 10 Burpee + Wall Ball (KX14/20) 50/50m OA KB Farmer Carry (KX 40/60+) 50/50 OA KB Waiter Carry (KX 25/40) ARM CHALLENGE: 2 Rounds 6 Pull up or TRX pullup 6 scapular retraction 30 sec Hollow Hold WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds (4 min) 20 sec crunch tuck or dead bug 10 sec rest 20-30 Core Strength 3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL SLAM TOSS KB Goblet hold and March with very little movement Beast Bull Dog KB Dead Bug Hanging Leg lift OR slow lift and lower lying leg lift 30-45 WOD: “The TERRIBLE 10’s” - PRO TIP: Make sure to do the challenging version/weight on each exercise, or you will finish the circuits too quickly. Start together: 1 MIN AB MAT BUTTERFLY SITUP BURNOUT THEN: · 3 rounds: (8 min Cut Off must move on after 8 min) o 10 Pull Ups o 10 Push Ups · 3 rounds: (8 min Cut Off must move on after 8 min) o 10 Thrusters (KX DBL KB 35W/53M) o 10 Deadlifts (KX DBL KB 35W/53M) same weight as thruster · 5 rounds: (8 min Cut Off must move on after 8 min) o 10 Weighted Sit Ups o 10 Superman AND LE STRETCH! DAS IT……..ALMOST ARM CHALLENGE: 2 Rounds 35 Sec Bar Hang 6 pullup or TRX pullup 6 pushup THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 3/3 Squat & Halo 10 KB Swing 15-30 Lift Strength 20min superset exercises KB between the feet Dead-lift 3 sets x 8 reps Touch and go reps, :03 sec tempo lowering the KB to the floor. DBL KB Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 30-45 WOD (PRO TIP: stagger start class) 3 ROUNDS 10 WALL BALL (KX 14w/20m) 10 cal row 15 DIPS 30 JUMP ROPE 15 TRX W 10 Box Jump ARM CHALLENGE: 2 Rounds 35 Sec Plank 7 Scapular retractions 35 sec Hollow body hold FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 20/10 TRX T Bar hang 20-30 Tempo TRX Row OR Goblet bent over row with tempo 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top) Bent over DBL KB row 3 sets x 10 reps No Tempo. Select a weight that you can complete all 3 sets of 10. Can change to lawn mower row to take pressure off of low back. Core MUST be engaged. 30-45 WOD 15 min cutoff LUCKY #7 FOR MAYOR MARGAUX!! - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches R (KX 35W/53M) 7 Snatches L 7 Burpees 7 Chin Ups (hands face in.) ARM CHALLENGE: 2 Rounds 7 Pullup 7 Pushup 6 Dips SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 6 MIN EMOM ODD: 5R/5L Split Squats & 5 V-Ups EVEN: 10 JUMP JACK SQUAT Then hollow hold the remainder of the min 20-30 Squat Strength Time for tempo!! SUPERSET exercises 10 min cutoff. Choose a weight you can finish 3 rounds in 10 min Tempo Goblet squat 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set. HEAVY Goblet Squat and quick rest 3 sets x 10 reps No tempo, but keep rests at :60-:90. 30-45 WOD: 15 min AMRAP 2 min ON// 1 MIN Ball Slam 1R/1L Turkish Get Up (KX 35W/53M) 10 Sit Up with Russian twist (MODIFY JUST TWIST OR JUST SITUP) 10 DBL KB Chest Press (KX 35W/53M) 5/5 Gob Box Step Up 10 Superman ARM CHALLENGE: 2 Rounds 40 Sec Bar Hang 40 sec Hollow body hold 7 Dips TXT PROGRAMMING 12/11/23-12/16/23 STRENGTH WEEK: #10 Hi TXT Community, I hope this email finds you well. Just wanted to share a quick update with you. We're planning to give a fresh coat of paint to the Live Oak TXT room. It has already started and is scheduled to continue Monday, 12/10/23. As a result, the regular Live Oak Monday classes have been cancelled. We understand that this might cause a little disruption in your routine. We apologize for the inconvenience. But we promise you, the room will look amazing once done. Alternatively you can still get your workout and attend the 6am at Scotts Valley, West Side & Cabrillo, 8am at West side & Cabrillo or 5:30pm Scotts Valley, 6pm Cabrillo Fitness. We appreciate your patience and understanding during this time. Looking forward to seeing you in the newly painted Live Oak TXT room! ARM CHALLENGE UPDATE!! We're in the middle of our December Arm Challenge and you should be proud of your progress. We hope you're enjoying this challenge as much as we are and are feeling the burn! Keep on pushing, and remember, the fatigue you feel today is the strength you'll feel tomorrow! Stay tuned for more updates and don't forget to hydrate! MONDAY 0-20 min Isolated Mobility,& Dowel stretch, warm up drills, Movement Patterning/Technique, Warm Up: 3 rounds 6/6 KB Plank Pull through 6/6 Single leg v-ups 6 pushup 20 jump rope 20-30 min Vertical Pull Strength - 10 Min EMOM (EVERY MINUTE ON THE MINUTE) At the beginning of each minute do 3 Pull Ups, then rest the remainder of the minute. 30-45 min WOD: 1st Round 1 Minute At Each Station 2nd round, 40 Seconds At Each Station 3rd round 30 Seconds At Each Station 4th round 20 Seconds At Each Station One Arm TRXPower Pull Right One Arm TRX Power Pull Left KB CHEST PRESS R (with hip bridge) KB CHEST PRESS L Goblet Squats (DBL KB If Advanced) V-sit hold with slow controlled leg lift ARM CHALLENGE: 2 Rounds 5 Pull up or TRX pullup 5 scapular retraction 20 sec Hollow Hold TUESDAY 0-15 min Isolated Mobility & Dowel stretches dynamic warmup , Movement Patterning/Technique Warm Up: 3 rounds 1/1 Around the world lunges (front, side, back = 1 rep) 5/5 Bulgarian Split Squats 5/5 single arm Kettlebell Swings 30 butt kickers 15-25 min Lunges - 10 Min work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. RTR to work up to a challenging weight and stay on it til time is up. BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges 25-45 min WOD Start with 1 MIN Bar hang as a group (CHIN OVER BAR for an extra challenge) 15 min AMRAP 100M DBL KB Front Rack Carry (TRAINER CAN CHOOSE DISTANCE) 30 OA High Pull (R) (modify to OA Swing) 30 OA High Pull (L) 10/10 Jump Lunges (Modify to TRX Jump Lunge or Rev. Lunge) 50 Jump Rope or 10 DBL UNDERS (DBL Under long video DBL UNDER short video ) ARM CHALLENGE: 2 Rounds 20 Sec Bar Hang 5 Pushup 20 sec Plank WEDNESDAY 0-20 min Isolated Mobility and dowel mobility, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 3 Rounds 10 Push up to pike (you choose difficulty level) 10 high Knees 10 Plank w/ rotation 3/3 1 Burpee-lateral high knee shuffle- 1 Burpee 20-30 min Press Strength Run The Rack On The DBL KB Strict Press For 3 Reps KB STRICT PRESS TIPS Work up to a challenging 3 rep strict press weight. When you reach your most challenging weight (with no push press) do 5 sets of 3 reps. And then try 1 set of MAX weight KB Strict press 30-45 min WOD 15 MIN CUTOFF BUY IN: 5R/5L KB WINDMILL 3 ROUNDS 12 CAL ROW 5 SNATCH R 5 SNATCH L 10 BOX JUMP (Beginner tips) 10 BALL SLAM 10 SIT UP BUY OUT: 250m RUN ARM CHALLENGE: 2 Rounds 25 Sec Bar Hang 5 pullup or TRX pullup 5 pushup THURSDAY 0-20 min Isolated Mobility & dowel stretch, dynamic core breathing warm up drill, Warm Up: 5 min AMRAP 3R/3L KB WINDMILL with a yoga block balancing 5 KB Swing to High pull 3/3 Windshield wipers 10 deadbugs with med ball 20-30 min CORE Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps) BEGINNER - Hanging Knee Raises OR Laying Leg lift on the floor INTERMEDIATE - Hanging Knees To Elbows ADVANCED - Hanging Toes To Bar EXPERT - Strict Toes To Bar (SLOW) 30-45 min WOD:20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: Pull Ups or TRX Pull ups Hollow Body Rock Diver Situp Burpee Box Over (you can step over the box or remove burpee and do box overs) ARM CHALLENGE: 2 Rounds 5 Pullup 5 Pushup 4 Dips FRIDAY 0-20 min Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Seated Hip Rolls with arms over head Hip Circles cat cow(On all fours press back to childs/cat pose then circle forward to neutral cows pose.) Gentle lateral lunges Scorpions Iron Cross 20-30 min Lower Pull Strength - SUMO DEADLIFT DBL or SINGLE KB Run The Rack For 10 Minutes Perform 3 Reps Each. 5 sets of 3 reps at top weight. Then try 1 MAX rep 30-45 min WOD Get As Far Through The List As Possible In 15 Minutes: 100 Jump ropes 20 TRX Rows 90 Jump ropes 20 KB Swings 80 Jump ropes 10/10 Jump Lunges 70 Jump ropes 20 One Leg Deadlifts (10 R/10 L) 60 Jump ropes 20 TRX Jump Squats 50 Jump ropes 20 Bottoms Up Presses (10 R/10 L) 40 Jump ropes 20 Wall Balls 30 Jump ropes 20/20 Mountain Climbers 20 Jump ropes 20 Push Ups (focus on holding that perfect plank) 10 Jump ropes ARM CHALLENGE: 2 Rounds 25 Sec Plank 6 Scapular retractions 25 sec Hollow body hold SATURDAY 0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games Warm Up: 6 min AMRAP 5/5 TRX One Arm Row 10 Banded tricep ext 10 Superman 10 Plank Jack w/ Mountain Climber 20-30 Horizontal Pull Strength - Work For 10 Minutes RTR 3/3 reps Lawn Mower Row. 5 sets of 3 reps on each arm at top weight. 30-45 WOD 3 X 4 Minute AMRAP Of: Try to take no rest til the 1 min rest. CIRCUIT #1 (4 Minutes) 30 Jump rope First Then Do As Many Rounds Of The Following: 5 Swing + Clean R 5 Swing + Clean L 5 TRX T ***REST 1 MINUTE*** CIRCUIT #2 (4 Minutes) 30 Jump Rope First Then Do As Many Rounds Of The Following: 10 sumo deadlift high pull 5/5 KB Russian Twist ***REST 1 MINUTE*** CIRCUIT #3 (4 Minutes) 30 Jump Rope First Then Do As Many Rounds Of The Following: 10 Lateral Leg scissors 5/5 Bulgarian Split Squat ARM CHALLENGE: 2 Rounds 25 Sec Bar Hang 25 sec Hollow body hold 5 Dips TXT PROGRAMMING
12/04/23-12/09/23 STRENGTH WEEK: #9 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 MIN AMRAP 30 Mtn climbers 30 Jump rope or jump jack 10 KB good morning 10 KB deadlift Short run 20-30 Lift Strength 10 min: RTR working up to heaviest 3 rep DBL KB Suitcase Deadlift At your top weight do 5 sets of 3 reps at top KB weight. 30-45 WOD: 3 ROUNDS (circuit through exercises)15 min no rest 1 MIN WALL BALL 1 MIN ALT SWING SWITCH 1 MIN RENEGADE ROW + PUSH UP 1 MIN BOX JUMP 1 MIN TURKISH GETUP, SNATCH, TURKISH GET DOWN & SWITCH SIDES ARM CHALLENGE: 2 Rounds 5 Sec Bar Hang 2 Pushup 5 sec Plank TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Hindu Pushup Inch worm scorpion Sit out or grasshopper 20-30 Horizontal Pull 10 min amrap class can run the rack off to a difficult 5/5 of gorilla row. SUPERSET: 10 TRX ROW (GET LOW, Horizontal even.) 5/5 GORILLA ROW https://youtu.be/EbB5vlSJAvU 30-45 WOD: 15 MINUTE AMRAP: -25 Double unders or 125 Jump Rope -10 (5R/5L) Pistols (MODIFY: TRX or change to Goblet squat) -8 KB Overhead Lunges (modify appropriately) -6 Burpee Pull Ups (can separate the movements) ARM CHALLENGE: 2 Rounds 2 Pull up or TRX pullup 2 scapular retraction 5 sec Hollow Hold WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up : 3 ROUNDS 10 squat 3/3 GSW 5/5 gob box step up 3/3 side lunge 20 butt kickers 20-30 Squat: RTR dbl kb or goblet kb squat 3 reps working up to heaviest weight Do 5 sets of 3 reps at top kb weight 30-45 WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off) 250m Run or Row 5/5 Goblet Reverse Lunge (KX 35W/53M) 10 Spinal Rock to Jump or Hollow Body Rock ARM CHALLENGE: 2 Rounds 10 Sec Bar Hang 3 pullup or TRX pullup 3 pushup THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5,10,15,10,5 Pike pushup Sit up Leg scissors up down 20-30 Horizontal Press: RTR with 3 reps of Single Arm CHEST PRESS. 5 sets of 3/3 reps of Chest Press at top weight 30-45 WOD: 15 min AMRAP 5 THRUSTER (KX DBL KB 35W/53M) 5/5 ½ kneeling bicep curl to shoulder press 10 Leg lift ceiling stomp 200m ROW (MODIFY for large class: 30 KB SWING) ARM CHALLENGE: 2 Rounds 10 Sec Plank 3 Scapular retractions 10 sec Hollow body hold FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 Hindu pushup 10 Beast Bulldog 10 situp 10 legs up toe touch 20-30 Core 5 Rounds 45/10
30-45 WOD: NO AND THEN! 2 Rounds: 50 DU or 100 jump rope 30 KB DEAD BUG 50m Sprints (Modification: 50 High Knees) AND THEN: Chipper: (any order you please) 50 Pullups 50 (25R/25L) one-arm thrusters 50 (25R/25L) one-arm swings 100 Single Leg v-ups AND THEN: 2 Rounds: 50m Sprints (Modification: 50 High Knees) 30 KB DEAD BUGS 50 DU or 100 jump rope (ZOOM 100 MTN CLIMBER) ARM CHALLENGE: 2 Rounds 4 Pullup 4 Pushup 2 Box Dips SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 5 Push Up to Dip ON KB 5/5 KB Halos 5 HINDU PUSHUP 20-30 Power Lift: DBL KETTLEBELL CLEAN and rowing machine Run the rack on the 5 DBL KETTLEBELL CLEAN with 10 cal ROW on rowing machine. Once an 5 rep max is reached, have them repeat three times with no rowing. 30-45 WOD: 10 Min AMRAP 3/3 KB SWING CLEAN 3/3 single leg deadlift + clean + reverse lunge (1 rep = SLDL+CLEAN+REV LUNGE. Do as a flow.) 50 Spider Plank THEN 8 rounds of 20 sec on/10sec off Wall ball Burpee ARM CHALLENGE: 2 Rounds 15 Sec Bar Hang 15 sec Hollow body hold 3 Box Dips |
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