TXT PROGRAMMING 07/22/24-07/27/24 STRENGTH WEEK: #2 Hi TXT TEAM!! I hope you enjoy week 2 of our strength calendar. This Friday July 26th we are having a TXT get together at the Beach BoardWalk FREE Movies on the Beach, Friday Night at 9pm BEACH IN FRONT OF THE COLONNADE Experience ultimate movie nights right on the beach! Watch your favorite movies while munching on mouthwatering Boardwalk treats, from kettle corn and saltwater taffy to corn dogs and turkey legs. Or bring your own healthy yummy treats. Admission FREE! Bring the family and your blanket or low-back chair and join us! Coach Jason and Leah will be there to meet you. Everyone is welcome!! Please let us know if you can come. We will meet up an hour before to get settled. Blanket Location TBA
July 26 Ferris Bueller's Day Off Have a wonderful week! Christa B MONDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 Rounds: 5/5 Plank Up/Down or plank shoulder tap 10 Sit up or crunch 10 KB Good Mornings (kb behind the butt) 10 squat w/ knee drives 20-30 Horizontal Press Strength: 10 min total 5 rounds (alternate between EMOMs) If class finishes before minute is over then they get to rest. EMOM 1: 5x of One arm KB Press R, One arm KB Press L, Press Double KBs Together EMOM2: 3x of 3 pushup, 10 mtn Climber 30-45 WOD: 15 min cutoff 1 ROUND 10 spinal rock/ burpees (Modification: Seperate the two movements & spinal rock can be hollow body rock instead) 5 ROUNDS 5/5 Single Leg Deadlift (KX DBL KB 25w/40m) 10 Sit ups 1 ROUND 10 Spinal rock/ burpees 5 ROUNDS 5/5 OA SWING(KX DBL KB 25w/40m) 10 TRX rows 1 ROUND 10 Spinal rock/ burpees FOAM ROLL: https://www.youtube.com/watch?v=JxyxY-jVNm8 10 Rep each side psoas 10 rep whole low back 10 rep whole upper back 10 rep Thoracic spine mobility stretch over foam roller 10 rep Lat Roll R 10 rep tricep R 10 rep chest R 10 rep deltoid R 10 rep bicep R 10 rep seratus R 10 rep Lat Roll L 10 rep tricep L 10 rep chest L 10 rep deltoid L 10 rep bicep L 10 rep seratus L 5/5 reps laying on foam roller trap stretch TUESDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 min 3 Rounds 10 Grasshoppers 10 Spiderman plank 30 Leg Scissors up/down 20 Swimmers 100m run or Row 20-30 CORE Strength 10 min 2 rounds 30 sec Side Plank (adv add Leg Lift) DEMO 30 sec Side Plank (adv add Leg Lift) 30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO 30 sec Bird Dogs Hold L ARM & RIGHT LEG 1 min Plank Hold DEMO 1 min Hollow Hold DEMO 30-45 WOD REPS 20/16/12/8/4 V-UP + Russian twist (modify with sit up russian twist or separate exercises. ADV use KB) Superman with 1 sec arch body hold WALL BALL(KX 14W/20M) KB SWING (KX 35W/53M) Bicycle (double the reps) T2B or Knees to navel or Legs up toe touch Foam Roll: https://www.youtube.com/watch?v=mzB0Vy_JJhE 5x up and down spine 3x up and down right spine 3x up and down left spine 5x T-Spine arch over foam roller 5x Lat roll R 5x Chest roll/ anterior delt R 5x Lat roll L 5x Chest roll/ anterior delt L 5x Tricep roll on the wall R 5X Tricep roll on the wall L WEDNESDAY 0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 ROUNDS 20 sec on/10 sec off KB or DB front raise (do not go heavy you can use a dowel too) 4 high knees to sprawl (elevate sprawl to a box for beginners) Alternating single leg v-ups (modify to alt side crunch) 15-25 POWER LIFT Strength 10 min time cut off Run the rack with both movements and then complete 3 rounds at your top weights. 10 Sumo Deadlift (feet wide kb between feet) DEMO 10 Suitcase Deadlift DEMO 30-45 WOD 5 Rounds 10 KB DEADLIFT DEMO KX KB 53w/106m 10 TRX MUSCLE UP 15 PUSHUP 50m WALKING LUNGE OR GOBLET WALKING LUNGE KX KB 25w/40m Foam Roll: https://www.youtube.com/watch?v=Jl-9x8DKmkQ&t=58s 5 min total choose a timer for 30 sec 30 sec each side calf 30 sec each side hamstring 30 sec each side glute 30 sec each side IT band 30 sec each side quads THURSDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 rounds 20 sec on/10 sec off Legs up toe touch crunch Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 20-30 Vertical Pull Strength 10 MIN EMOMs EMOM ODD: 5 Pullup negative 3 sec count lower DEMO EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO 30-45 WOD: Reps: 2,4,6,8,10,8,6,4,2 (divide reps between sides choose a challenging weight) 15 min cutoff TRX T Single Leg Deadlift R&L DEMO KX KB 25w/40m KB Clean R&L DEMO KX KB 25w/40m KB Wind Mill R&L DEMO KX KB 25w/40m 10 Sit ups (reps do not change) Foam Roll: https://www.youtube.com/watch?v=muSX2gNYf3k 1 min T SPINE Roll 30sec/30 sec Glute roll 30sec/30sec quad roll 30sec/30sec hamstring roll 30sec/30sec Lat roll FRIDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 Mountain Climbers 3/3 walking lunges 10 Glute Bridges 5/5 x walk with band DEMO 20-30 LUNGE Strength Partner lunge: Partner A: Lunge across room with DBL KB (RTR Optional) Partner B: Glute bridge hold Switch and continue for 10 min 30-45 WOD: Partner up!! 5 rounds of the three EMOMS circuit through the 3 EMOMs Partners will share the reps and split them up however they please. You must finish the first exercise in the EMOM before moving to the next. If they finish before the minute ends they get to rest. If you do not finish before the minute timer, you move on to the next exercise. 5 ROUNDS of: (Split up reps with partner. Rest while partner works.Try to finish before the minute is over.) EMOM 1 10 DBL KB SNATCH KX DBL KB 25w/40m 10 DBL KB SWING KX DBL KB 25w/40m EMOM 2 10 v-up 10 pushups EMOM 3 10 pullups 10 DBL KB or GOBLET Thrusters KX DBL KB 25w/40m FOAM ROLL: https://www.youtube.com/watch?v=v9DC6jcAvss 1x through 30 sec on each Calfs each side Hamstrings each side Glutes each side Shin each side Quad each side Inner thigh each side SATURDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 3 rounds 3 x 3 side shuffle + 1 sit out 3x Inchworm + scorpion (Seperate exercises if to difficult) 10 Touch jump 10 frog hops 20-30 Vertical Press Strength 3 rounds - 45 on/ 15 off Swing clean to bottoms up press R Swing clean to bottoms up press L Alt Strict DBL KB Shoulder Press 30-45 WOD BUY IN:30 Russian Swings KX 35w/53m --- 4 Rounds: 10 thrusters KX DBL KB 25w/40m 10 Burpees (KX must clap hands above head) 10 Squat hold with Bicep Curl KX 35w/53m --- BUY OUT: 30 Russian Swings Foam Roll: https://www.youtube.com/watch?v=9a3awO81tUM 10x quad R 10x IT band R 10x Glute R 10x Hamstring R 10x adductor R (INNER THIGH) 10x Calf R 10x quad L 10x IT band L 10x Glute L 10x Hamstring L 10x adductor L (INNER THIGH) 10x Calf L -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook
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TXT PROGRAMMING
07/15/24 - 07/20/24 STRENGTH WEEK: #1 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, STRENGTH MUST START IN 10 MIN INTO CLASS WARM UP: 6 MIN EMOM ODD: 5R/5L Jump lunge & 5 V-Ups EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min 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. 10/10 Dbl KB Bulgarian Split Squat (Modify by not elevating rear foot.) 10/10 Dbl KB Single Leg RDL 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 LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, STRENGTH MUST START IN 10 MIN INTO CLASS Warm Up: 3 ROUNDS 3 inch worm walking hands out as far as they can go 3/3 Side Lunge 3/3 Squat & Halo 10 Jump Jack 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 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT. THEN FINISH WITH 30 OVERHEAD KB SWING (KX 35W/53M) 25-45 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) LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds (4 min) 20 sec crunch tuck (ADD KB FOR EXTRA CHALLENGE) 10 sec hollow body hold or rock 20-30 Core Strength 3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL TOSS or FROG JUMPS Plank hold Beast Bird Dog Hollow body Hold KB Dead Bug 30-45 WOD: 15 MIN EMOM if you finish in the min you get to rest. If you do not, stop and move on. 1x thru all exercises. MIN 1: 15 cal W//20 cal M ROW or BIKE MIN 2: 20 Goblet lunges MIN 3: 15 Push ups MIN 4: 15 cal W//20 cal M ROW or BIKE MIN 5: 20 Wall Balls MIN 6: 15 Burpee MIN 7: 15 cal W//20 cal M ROW or BIKE MIN 8: 20 Box Overs MIN 9: 15 Pull ups MIN 10: 15 cal W//20 cal M ROW or BIKE MIN 11: 20 Ball Slam MIN 12: 15 Sit up MIN 13: 15 cal W//20 cal M ROW or BIKE MIN 14: 20 KB Swing KX 35w/53M MIN 15: 15 Crunch Tuck LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 5 Min AMRAP 2 x Walk out, push back, hop forward & Shuffle back 10 r/l Pulsing lunge 10 band pull aparts 5 o.h. Kb swings 40 Bicycles 15-30 Lift Strength 20min 3 ROUNDS 8 reps Conventional Dead-lift Touch and go reps, :3 tempo lowering the KBs to the floor. 10 Tempo Romanian Dead-lift 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 20 WALL BALL (KX 14w/20m) 20 Sit up or Deadbug 15 DIPS 30 JUMP ROPE (KX 6 DBL UNDER) 15 KB SUMO DEADLIFT HIGH PULL (KX 40W//80M) LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 30 sec on/10 sec rest leg scissors mtn climber lateral leg scissors glute bridge side plank leg lift right- (do left second round) jump squats 20-30 STRENGTH HORIZONTAL ROW 3 ROUNDS 8 Tempo TRX Row with tempo 3330(:3 down, :3 pause, :3 up, :0 at the top) 10/10 Lawn Mower Row 30-45 WOD The snatch weight should be light because we are higher volume in reps. 7 Rounds 10 Snatch R (KX 20w/40m) 10 Snatch L 10 V-UP (Modify Leg Lifts) LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 30 Mountain Climbers 2/2 Rocking Lunges 10 Superman 20 Glute Bridges 20-30 Squat Strength Time for tempo!! 3 ROUNDS 8 Tempo Goblet squat 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set. 10 HEAVY Goblet Squat and quick rest 30-45 WOD: 15 min AMRAP 2 min ON// 1 MIN BURPEE 1R/1L Turkish Get Ups (KX 35W/53M) 10 Sit Up with Russian twist 10 DBL KB Chest Press (KX 35W/53M) 50m Heavy ONE ARM Farmer carry (KX DBL 53W/70+M) LEAD A 5 MIN FOAM ROLL OR STRETCH AFTER CLASS TXT PROGRAMMING
07/08/24-07/13/24 STRENGTH WEEK: #10 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 15,10,5 Seated dowel press Pike pushup Hanging Shoulder packing or on TRX Short jog or row 20-30 Vertical Pull Strength: 10 min cut off circuit through below exercises 1,2,3,4,5,6,7,8,9,10… North South Plank R the L 1 challenging strict pullup 10 KB Dead drag ( work on activating lats) 30-45 WOD: 15 min AMRAP 2 PULL UPS (KX NO BAND HELP) 4 DEAD SWINGS (KX 25W/40M) 3/3 SIT OUT or GRASSHOPPER 4/4 JUMP LUNGE 10 KB HEAVY SWING (KX 40W/80M) 5 MIN FOAM ROLL LEAD BY DOING 30sec each body part TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 10/10 Butt kickers 10 Sumo squat 10 Reverse lunge 20 Jump rope or jump jack 20-30 Lunges - 10 min CUTOFF RTR to 1/1 rep max Goblet or DBL Forward of Rev. Lunge 30-45 WOD: 15 MIN AMRAP 3 Clean to Reverse Lunge R (MODIFY BY SEPARATING MOVEMENTS) 3 Clean to Reverse Lunge L (KX 25W/40M) 3 Lateral Lunge to Overhead press R (goblet or dbl KB) (MODIFY BY SEPARATING MOVEMENTS) 3 Lateral Lunge to Overhead press L (KX DBL KB 25W/40M) 5 Goblet Box Step Up R (KX 35W/53M) 5 Goblet Box Step Up L 50 Jump Rope or (KX 10 DBL UNDERS) 5 MIN FOAM ROLL LEAD BY DOING 30sec each body part WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30 sec on each PLEASE WATCH SHOULDER INFORMATIONAL VIDEO it will explain the exercises you will need pullup bands for this External rotation with band with 5 sec hold Horizontal abduction with band 5 sec hold Cheerleader with band 5 sec hold 20-30 Press Strength 3 ROUNDS 45 SEC ON 15 SEC PLANK HOLD KB PRESS L// SWING SWITCH // KB PRESS R KB GOBLET Pull from ground to chin then PRESS OVER HEAD PIKE PUSHUP or HSPU (IF FEET ARE ON THE WALL PLEASE REMOVE SHOES) 30-45 WOD: 3 ROUNDS at 5 MIN each Start at 2 reps each and add a rep each round. Continuously circuit through the exercises, stop at 5 min timer and do 5 INCHWORM BALL SLAM. Then continue where you left off. KB WINDMILL R (KX 25W/40M) KB WINDMILL L KB RENEGADE ROW + PUSHUP (KX 25W/40M) KB OVERHEAD SQUAT R (MODIFY BY CHANGING TO FRONT RACK SQUAT) (KX 25W/40M) KB OVERHEAD SQUAT L ROW 250M (rowing meters never change) 5 MIN FOAM ROLL LEAD BY DOING 30sec each body part THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, MOBILITY WARMUP 10 MIN Warm Up: 3 Rounds: 5 Inchworm with push up 5/5 curtsy lunge to knee hug 10 leg lifts 15/15 cross body climbers 20-30 CORE 10 Min Amrap: 10 sit up bridge to opposite reach 10 knee huggers 10 hollow body rocks 10 dbl bicycle to sit up 10 double plank jack/mountain climber 30-45 WOD: Buy in: 250M RUN or ROW 15 MIN AMRAP 10 BOX DIPS 5 Hollow body rocks 10 jump squat to jump lunge R & L (modification use trx to or separate movements) 5/5 Sit out or grasshopper (modification elevate hands on to a box) 10 Ceiling stomp 5 DBL high knees to sprawl Buy out:250M RUN or ROW 5 MIN FOAM ROLL LEAD BY DOING 30sec each body part FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min Amrap 10 Single leg glute bridge R 10 Single leg glute bridge R 10 TRX Deep squat or hold a KB and get low squat 10 Step over & Step Under 10 KB Good morning 20-30 Lower Pull Strength - 10 min AMRAP RTR to 1-3 rep max SUMO DEADLIFT with DBL or SINGLE KB 30-45 WOD: 5-10-15-20-15-10-5 (15 min cutoff if you finish before 15 min climb the pyramid again. This should be fast and light.) SIT UP BICYCLE (DBL REPS) SINGLE LEG DEADLIFT R (KX 35W/53M) SINGLE LEG DEADLIFT L SUPERMAN BALL SLAM (KX 15W/30M) TRX HAMSTRING CURL (MODIFY BY DOING EXERCISE BALL HAMSTRING CURL) 5 MIN FOAM ROLL LEAD BY DOING 30sec each body part SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Pike toe touch Ball slam toss over the shoulder Toe taps on ball Jump jack 20-30 Horizontal Pull Strength - 10 MIN RTR 1-3 rep MAX Lawn mower row 30-45 WOD: 5 MIN AMRAP 5 KB GOBLET PULL//CATCH//SQUAT (KX 25W/40M) 10 BOX JUMP (MODIFY BY DOING BOX STEP UPS) 5 MIN AMRAP 5 BURPEE to HIGH PULL (MODIFY BY SEPARATING MOVEMENTS) (KX 25W/40M) 5 SPINAL ROCK TO JUMP or HANDSTAND (REMOVE SHOES IF YOU USE THE WALL) MODIFY BY SEPARATING MOVEMENTS 5 MIN AMRAP 2/2 SINGLE LEG SQUAT (MODIFY BY USING A BOX TO LESSEN THE DEPTH OF THE SQUAT) 3/3 TRX POWER PULL 4 DBL SNATCH (KX DBL KB 25W/40M) 5 MIN FOAM ROLL LEAD BY DOING 30sec each body part TXT PROGRAMMING
07/01/24-07/06/24 STRENGTH WEEK: #9 Happy July TXT Fam, We have finally made it to summer and warmer weather, Hooray! For the 4th of July Holiday this year, there will only be one txt class at Live Oak Club 9am. Coach Christa will lead a fun sweaty workout. We welcome you to bring your friends and family to join us at no charge. Please no one under 15 years old. There will be no other classes Thursday fourth of July & all clubs are open 8am - 1pm. Friday July 5th is back to our normal schedule. BEACH TXT: Get ready for some sandy fun starting Friday August 2nd! We will meet at live oak Toadal 5:30pm and go to 20th for our summer beach workout! Friends & family can join in the beach workouts for $5 a class. COACH CHRISTA'S MATERNITY LEAVE: I will be taking maternity leave starting August from TXT. But that's just teaching classes. I will still be available if you need anything. Please feel free to reach out to me with any questions or concerns. Ivan is taking over my MWF 6am Classes at the west side starting July 1st. Julia is taking over for M/W 5:30pm & Sat 9am Scotts Valley,TU/TH Noon Live Oak starting August. However, I will teach 8am west side for the first 2 weeks of August and Heather will take over for MWF 8am West side TXT at the end of August. I expect to be giving birth around September 1st. But who knows haha Otherwise I should return in person around December. My husband Sean & I are so excited!! Thank you for all the love and support we received from all of you during this new step in our life. You have truly made us feel special & blessed. Thank You!! TXT REGULAR CLASS SCHEDULE We have had a few trainer schedule changes at the clubs. Here is a basic overview of our class schedule. Scotts Valley 6am MWF Chris 5:30pm MW Christa 9am Sat Christa West Side 6am MWF Ivan 8am MWF Christa 6:30PM TU/TH Kristof plus yoga at the end of class Live Oak 6am Tu/TH Ryan Noon MW Nicole Noon Tu/Th Christa Noon Fri Ariana 5:30pm Mon Ivan 5:30pm Wed Angie 5:30pm Tu/Th Jason 9am Sat Ivan Cabrillo 6am M/W Amber 6am Fri Angie 8am MWF Ariana 6pm MW Ariana MONDAY FIT TEST DAY We are testing what we can do now so we can retest in 6 weeks and see how far we’ve come. These tests are meant to be accessible to all levels. Fitness testing is a great way to monitor and assess your ability as it relates to aerobic fitness & strength. Have everyone document how well they did and what they scored (what time or how many reps they got.) ○ Mobility Squat Test: RPE: ○ Plank Test: RPE: ○ 500m Run Test: RPE: ○ 1 min push-up Test: RPE: ○ Dbl Kb squat, clean, press in 1 min: RPE: ○ 1 rep deadlift: ○ RPE: ○ 2 min Sit-up Test: ○ RPE: ○ Max Wall sit Test: ○ RPE: ○ Max Pull Up Test: ○ RPE: 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, For warmup do laps of buttkickers, Storkwalk, Inch worm, Side Slides, Karaoke, Walking knee hugs, Jumping jacks, Traveling sprinter lunge. 1. Perform One Controlled 5 Wall Squats (MOBILITY TEST)The Test: Stand facing a wall with your feet shoulder-width apart and toes 2 inches from the baseboard and turned slightly out. Keeping your feet flat, chest up, and back naturally arched, see how far you can lower your body without touching the wall or falling backward. Complete 5 reps. 2. Hold a Plank (5 MIN MAX) Assume a push-up position but with your weight on your forearms instead of your hands. This is a plank position. Your body should form a straight line from shoulders to ankles. Brace your core by contracting your abs as if you were about to be punched, and hold the position for as long as you can. When your hips sag or your knees touch the floor, it's over. If you modify to your knees, time how long you can hold in that position. 3. 500m Run or Row for best time:The Test You can do the test outside, ON THE ELLIPTICAL OR TREADMILL:If you are on a machine do a 3 min warm-up, then run one lap (500 meters) as quickly as possible. 4. How many Push-ups can you do in a minute?Assume a push-up position, with your body straight from head to ankles. Lower yourself until your chest is 3 inches from the floor. Push yourself back up. If you modify to your knees, note at what number you go to your knees and how many pushups you do from there. 5.Double Kettlebell Squat, Clean, and Push Press 20x or more in 1 Minute (or as many as possible.)The Test Description: Choose Kettlebells 5% or 10% of your body weight. For ADVANCED WEIGHT OPTION, choose 30 percent of your body weight, that's a pair of 30-pounders if you weigh 200. 30% of 200=60lbs split it up and you have two 30lb weights. Place Kettlebells between your feet with your feet shoulder-width apart. Keeping your back naturally arched, push your hips back and lower your body until your thighs are parallel to the floor. As you stand up, Clean the dumbbells to shoulder height and then press them straight overhead. If you need to you can use your legs for push press but try to remain as strict as possible. Return to the starting position and repeat as many times as you can for one minute. . 6. 1 rep Deadlift with Kettlebells or dumbbells or barbell The Test: Caution please get someone to help you if you haven't deadlifted before. Load a barbell with the maximum amount of weight you can lift once, and bring the bar close to your shins. Bend at your hips and knees and grab the bar using an overhand grip that's just beyond shoulder width. Keeping your lower back naturally arched, pull your torso back and up, squeeze your glutes, push your hips forward, and stand up with the barbell sliding along your legs. Reverse the movement to lower the bar to the floor, keeping it as close to your body as possible.Keep back flat and try not to round your back. 7. 2 MIN max Sit-up Test (modification MAX DEAD BUG in 2 min)How many sit-ups can you do in 2 min? Have someone hold your feet and keep hands on shoulders & arms across your chest. No elevating or pumping arms. Shoulder blades touch the ground when at bottom of sit up. Partner should count your reps. 8. Wall Sit Test (5 MIN Max)Sit with a flat back against the wall. Hips inline with knees, knees over ankles, weight in your heels. See how long you can hold the position. 9. Pullup Test 1 minHow many pullups can you do in 1 min? If you need assistance please note what kind of assistance you used for future reference. TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds: 30 sec on/10 sec off Alternating pike reach Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 15-25 Horizontal Pull 10 Min AMRAP 5 R/ L KettleBell Plank Row (From elevated plank position on box) 5 R/L KB Swing High Pull (MODIFICATION: perfect the swing or do high pull without swing) 5 TRX Muscle Up 25-45 WOD 1 time through: 10 TRX ROW (KX Horizontal) 10 Push up 10 TRX ROW 20 KB Pullovers (KX 35W/53M) 10 TRX ROW 30/30 KB Mountain climbers (KX 35W/53M) 10 TRX ROW 40/40 Bicycles 10 TRX ROW 50 Sit up (KX GOB SIT UP 25W/50M) 10 TRX ROW 40 Plank Jacks 10 TRX ROW 30 V ups 10 TRX ROW 20 Dips on a box 10 TRX ROW 10 Close grip push ups 10 TRX ROW 5 MIN FOAM ROLL WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3-4 Rounds 5 min CUTOFF 40 Mountain Climbers 10/10 S.L. Glute Bridge 10 Squats 10/10 Clams 20-30 Squat Strength: 10 MIN EMOM ODD: 3R/3L Single Arm Front Rack Squat & 6 Jump Squats EVEN: 15 Sumo Goblet Squat 30-45 WOD LEG VARIETY !! Do each booty block 1x and move on. BOOTY BLOCK 1 1 Min Pulse squats KX 25/35lbs 30 sec/ 30 sec BANDED Donkey kicks 1 Min KB Glute bridges KX 25/35lbs 30 sec/30 sec Gob Lateral Lunge KX 25/35lbs -1min set up for next section- BOOTY BLOCK 2 1 Min Sumo Squats KX 30/40lbs 1 MIN Plank jacks 30 sec/30 sec Gob box step up KX 25/35lbs 1 Min Jump Rope/Jumping Jacks -1min set up for next section- BOOTY BLOCK 3 1 MIN TRX HAMSTRING CURL 30 sec/30sec x-walks 1 MIN Jump Squats 1 MIN Wall sits while squeezing a slam ball between the knees -DONE- 5 MIN FOAM ROLL THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30/10 Scapular pushups High Knees Single KB Goblet chest press with hip bridge Jumping jacks 20-30 Horizontal Press 10 min cutoff Superset 3-5 rounds of 5 reps One arm KB Chest press (hips elevated)R One arm KB Chest press (hips elevated)L TRX CHEST FLY 30-45 4th of July WOD: USE THE WEIGHT YOU WOULD USE FOR THE PUSH PRESS FOR THE WHOLE WORKOUT. 7 Rounds 4 DBL KB SUITCASE DEADLIFT 4 DBL KB SWING CLEAN 4 DBL KB PUSH PRESS 4 OVER KB BURPEES 5 MIN STRETCH FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 3 inch worm scorpion 3/3 iron cross 6 Legs up toe touch 20 bicycles 30 Butt kickers 15-25 CORE Strength: [10 MIN cutoff] REP: 30/20/10 (modify reps if needed) -KB Dead bugs -Sideplank hiplift R (MODIFICATION: Bend bottom knee or hold side plank for time) -Sideplank hiplift L -Abmat situp 25-45 WOD: 15 Min Ascending AMRAP start with 2 reps (KX for advanced members 35W/53M & bottoms up with situp has no set weight.) KB Halo R KB windmill R KB single-arm front squat R KB Halo L KB windmill L KB single-arm front squat L Kettlebell single-arm Sit Up (KX with bottoms up hold)L Kettlebell single-arm Sit Up (KX with bottoms up hold)R 250m run or row 5 MIN FOAM ROLL SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30 Grasshoppers 10 Serratus Push ups 30 Leg Scissors 3/3 Lunges 20-30 Power Lift You can RTR and then stay at most challenging weight 10 Min AMRAP 3R/3L Alternating Standing Strict Press (alternate the press) 50M Farmer Carry 30-45 WOD:30/20/10 BURPEE BOX JUMP KB SWING (KX 35w//53/M) TRX T 10 cal row 5 MIN FOAM ROLL TXT PROGRAMMING 06/24/24-06/29/24 STRENGTH WEEK: #8 Ariana’s coverage for Cabrillo: June 24th Monday 8 am CAB KRISTOF June 24th Monday 6pm CAB JASON Chris’s coverage for Scotts valley: June 24 Monday 6am sv KRISTOF June 26 Wednesday 6am sv KRISTOF June 28 Friday 6am sv NICOLE MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 10 hollow body rock 10 jump rope 5 cat/cow 30 dead bug Short run (trainers choice) 15-30 Core 4 rounds 1 min plank 30 sec plank shoulder tap 1 min hollow hold 30 sec v-up or T2B 30-45 WOD circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. EMOM1 5/5 sit-up with bottoms up kb 5 KB SWING EMOM 2 5 dbl kb swing +high pull + Snatch EMOM 3 10 wall ball 4 burpee FOAM ROLL 5 MIN TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min amrap 5/5 scorpion 5/5 iron cross 3/3 GSW 5 inch worm push-up 5 boot strapper 20-30 Power Lift -10 min amrap (option to RTR) 5 gob squats with 1 sec pause at bottom 12 gob Glute bridge 30-45 WOD: 15 min cut off (jump rope never changes reps alternate between the two exercises.) 3-6-9-12-15-12-9-6-3 Dbl kb thruster (kx dbl 25w/40m) 50-50-50-50-50-50-50-50-50 Jump rope or (25 dbl under) FOAM ROLL 5 MIN WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 12 - 8 - 4 Plank shoulder tap Serratus push-up Band pull apart in front of body Sit out 20-30 Vertical Pull 10 min EMOM Odd min: 5 Pullup ot TRX PULLUP Even min: chin over bar or bar hang or plank 30-45 WOD: 5 Rounds 5/5 Snatch (kx 35w/53m) 10 ball slam 5 T2B or Vup 250m run or row FOAM ROLL 5 MIN THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min amrap 5/5 side lunge 5/5 x walk 20 butt kicker 30 jump Jack 30 mtn climber 20-30 Lunge 10 min AMRAP run the rack Working up to a moderately heavy 5 Turkish get up each side. Take your time on form perfecting every position. 5/5TGU at top weight 30-45 WOD: 6 rounds DO THE 1st exercise in a flow. Clean + S.L.D.L + Rev Lunge = 1 rep. 3 Clean + S.L.D.L + Reverse Lunge R (kx 35w/53m) (DO THIS IN A FLOW) 3 Clean + S.L.D.L + Reverse Lunge L 3 Burpee Box Over (modify 3/3 step up) 3 Goblet Sumo Squat (kx 35w/53m) 250m run or row FOAM ROLL 5 MIN FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Pike toe touch Boot strapper Hindu push up Leg scissors 20-30 Vertical Press: Single Arm Shoulder press RUN THE RACK 5/5 reps shoulder press 5 sets of 5/5 reps at top weight 30-45 WOD BUY IN: seated shoulder press 20 double kb 3 ROUNDS 10 KB DEADLIFT (kx 70w/109m) 10 KB Highpull (kx 25w/40m) 10 Sit up + gob shoulder press (kx 25w/40m) BUY OUT: 500m Run FOAM ROLL 5 MIN SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 rounds 10 Beast Bird dog 10 dead bug 10 pike pressback + alt forward Lunge 20-30 Core: 2 rounds 45 sec on 15 sec rest Bicycle Crunch tuck Diver sit-up Mtn climber Hollow body rock 30-45 WOD 15 min ascending AMRAP (add 1 rep each round) 5 PULLUP 5 Gob squat 5 Box Jump 5 T2B or v-up 5/5 Side plank hip lift FOAM ROLL 5 MIN TXT PROGRAMMING
07/17/24-07/22/24 STRENGTH WEEK: #7 HI TXT COMMUNITY!! Wednesday is Juneteenth holiday so we will not have any 6am TXT classes. The clubs open at 8am and close at 8pm. We have a special holiday wod for Juneteenth. Meaning Of the wod: a holiday celebrated on June 19 to commemorate the emancipation of enslaved people in the US. The holiday was first celebrated in Texas, where on that date in 1865, in the aftermath of the Civil War, enslaved people were declared free under the terms of the 1862 Emancipation Proclamation. The rounds and reps were chosen to represent June 19th, enslaved people were declared free under the terms of the 1862 Emancipation Proclamation. Some of the workouts might be short warmups and longer workouts. Please foam roll at the end of each class. Coach Aaron is moving away!! So let’s get together and give him a Bon voyage. Friday 6/28 for early evening bonfire at Seabright How about 6-10pm at Seabright beach. Please bring anything you’d like to drink in a regular container. They do not allow glass or alcoholic beverages on the beach. There will be s’mores please bring anything else you would like to snack on or share. 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'
5 min Foam at end after class 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 (KX 35W/53M) 4/4 Snatch (KX 35W/53M) 4/4 DBL KB Reverse Lunge (KX DBL KB 22w/40M) 5 min Foam at end after class 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: JUNETEENTH WOD 6 ROUNDS 19 KB Dead Drag (really work on engaging your lats as you pull kb to you) (KX 35W/53M) 18 BOX OVERS 6 Swing, Catch, Squat (KX 35W/53M) 2 Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top) (KX 35W//53M) 5 min Foam at end after class 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 (KX 25W/40M) -Strict Pullup 5 Min AMRAP (TRY FOR 3-4 ROUNDS) 5 Burpee Box Jumps 10 Ball Slam (KX 15W/30M) 5 min Foam at end after class 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 WOD: every 2 min do 10 pulsing lunge r & 10 pulsing lunge L. When you finish 4 rounds you are done. Finish 4 rounds: 15 Wall Ball Burpee (Modify by separating the two movements) (KX 14W/20M) Lunge 100m with Wall Ball 5/5 Goblet Side Lunge (KX 25W/35M) 15 Glute Bridge 5 min Foam at end after class 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 (KX 35W/53M) 10 single leg deadlift L 5 Goblet Chest press (KX 35W/53M) 5 Skull Crusher (KX 35W/53M) 1 TGU R (KX 35W/53M) 1 TGU L 5 pushups 50m DBL KB Waiter Carry (KX 53W/70+M) 50 Jump Rope (KX 10 Double Unders) 5 min Foam at end after class TXT PROGRAMMING 06/10/24-06/15/24 STRENGTH WEEK: #6 Hi TXT Community, We have a new benchmark this week on Wednesday. Our very own Live Oak Brenda is finally getting her very own workout. Let me know what you think!! Have a wonderful week, Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Spiderman Planks Lite Gob Thrusters Pushups Jump Rope 10-20 Squat Strength: RTR (RUN THE RACK) start light and work up to a heavy 5 sets of 5 reps of Do at least 3 warm up sets with lighter weight. DBL KB SQUAT 5 sets x 5 reps at heaviest weight 30-45 WOD: Stop wherever you're at in the workout and do 10 jump squats every 2 min then continue. Once you finish your 4 rounds you are done with the workout. 5 ROUNDS 21 Box Jump 15 Wall Ball 9 DBL KB CLEAN & SQUAT 5 MIN OF FOAM ROLLING AFTER CLASS TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 rounds 20/10 Band pull apart Jump rope or jump jack 20-30 Strength Horizontal Press: RTR with Alternating single arm KB shoulder press 5/5 At top weight do 5 sets of 5/5 of Alt. single arm KB shoulder press 30-45min WOD: REPS 2,4,6,8,10,8,6,4,2 (15 min cutoff) Swing to bottoms up press R Swing to bottoms up press L Plank up/down TRX Y 5 MIN OF FOAM ROLLING AFTER CLASS WEDNESDAY 0-20 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 150m Row 10 TRX Push up 20 butt kickers 10 Squat 5/5 side lunge 20-30 min Core Strength: 3 ROUNDS 35 sec on/05 sec off (12 min) Side v-up R Side v-up L Side plank R Side plank L Hollow Body Rock Ball Slam 30-45 min WOD: THE BRENDA Benchmark (15 min ascending amrap) 250m Run or Row 1 TGU R (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) KX 35/53 1 TGU L (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) 5 Spinal rock + Burpee (Modify separate spinal rock and burpee) 5 MIN OF FOAM ROLLING AFTER CLASS THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:3 Rounds Short run 10 Wall Balls 10 KB Swings 20-30 Strength Power Lift: RTR (RUN THE RACK) start light and work up to a heavy 5 sets of 5 reps of Do at least 3 warm up sets. DBL KB Suitcase Deadlift 5 sets x 5 reps at heaviest weight 30-45 WOD: 7 Rounds of the following exercises for 7 reps each. 7 Vups (Modify by Legs straight up toe touch.) 7 Snatches R (KX 25W//35M) (Modify to OA SWING or OA HIGH PULL) 7 Snatches L 7 Sit ups (Modify to touch jump or take out pushup) 7 Deadlifts (KX 53/70+) 5 MIN OF FOAM ROLLING AFTER CLASS FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: Ascending 5 min Amrap start @ 2 REPS TRX T BANDED LAT PULL DOWN BANDED TRICEP EXT KB SQUAT AND BICEP CURL 20-30 Strength Vertical Pull: Strict pull up (or supplement with your own exercise) 3 sets x 10 reps Banded Tricep Extension or standing KB Skull crushers 3 sets x 10 reps 30-45 WOD BUY IN: 20 Pull up (Modify by doing TRX Pullup) REPS 6/12/18/12/6 RENEGADE ROW (NO PUSH UP) 10 CAL ROW (stays the same) KB HIGH PULL Swing (KX 35/53) BUY OUT: 20 TRX MUSCLE UP or modify by doing DEEP TRX ROW 5 MIN OF FOAM ROLLING AFTER CLASS SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 BOOT STRAPPER 5/5 BOX STEP UP (modify height if height is too challenging.) 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 10/10 MTN CLIMBER 20-30 Lunge Strength 10 min cutoff Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION. RTR as you share lungeing across the room 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): · 10 Burpees or touch jumps · 20 Goblet Squats (KX 35W/53M) · 15R/15L Jump Lunge or rev lunge (work on deep range of motion with great form) · 40 KB Swings (KX 35W/53M) · 500M RUN or ROW modify length for anyone who needs it. · 40 KB Swings (KX 35W/53M) · 15R/15L Jump Lunge or rev lunge · 20 Goblet Squats (KX 35W/53M) · 10 Burpees or touch jumps 5 MIN OF FOAM ROLLING AFTER CLASS TXT PROGRAMMING
06/03/24-06/08/24 STRENGTH WEEK: #5 Hi TxT Community, We had the Murph makeup with Coach Jason this Sunday & our first 6 week ultimate body transformation challenge group hike!! Great job to everyone who made a little extra time to finish the Murph! You guys are beasts!! I still have a few more tank tops and t-shirts if you would like one. Please email [email protected] We have 5 more hikes if you would like to join in. It is every Sunday at 9am. Hikes are announced Saturday on TXT Instagram and on the 6 week challenge weekly deets email. Congratulations to all the challengers for making it through the first week of their challenge. We will have our next group zoom call Monday 6:45pm. So you can still make it to a txt class and then jump on the zoom call. I hope everyone has a wonderful week and that you enjoy the workouts! Happy Sunday, Christa B MONDAY a fun video on mobility, flexibility and stability 0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. 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 TRX Row 10-20 Strength Horizontal Pull: 10 min cutoff 3 ROUNDS EACH PARTNER UP A. 5/5 REPS TEMPO LAWN MOWER ROW (3 sec up, 2 sec hold, 3 sec down, 0 sec at bottom) 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] C. 5/5 RENEGADE ROW (NO PUSH UP) (PARTNERS DO IT TOGETHER) 20-45 WOD: 15 min cutoff 10 MIN AMRAP: SHORT SPRINT (can be a row sprint 100m) 15 ABMAT BUTTERFLY SIT-UPS 12 TRX BACK FLY -HOLLOW BODY HOLD 1 MINUTE- 3 ROUNDS: 50 DOUBLE UNDERS (OR 150 SINGLES) 15 KB SKULL CRUSHER (KX 35W//53M) 20 Gorilla Row (KX 35W//53M) After class please lead a 5 min foam roll 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 10 MIN CUTOFF Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 30-45 WOD: 5 ROUNDS [15 MIN CUTOFF] 5 DBL KB CLEAN & SQUAT (KX 20W//35M lightweight so you can go fast) 5 TRX MUSCLEUP (zoom KB skull crusher) 5R/5L KB SNATCH OR KB SWING (KX 25W//40M) 1R/1L TURKISH GETUP* from the TOP DOWN (KX 25W//40M) *After the last snatch, from the lockout, do the down phase of the getup until you are laying down and then get back up. And then switch sides. After class please lead a 5 min foam roll WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises Touch jump Push up 15-25 Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press. 10 MIN CUTOFF 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 (20 Min cutoff) -BURPEE or TOUCH JUMP & SEPARATE PUSHUP -BOX JUMP -KB SWING (KX 35w//53/M) -BALL SLAM 20 cal row ( or 100 Bicycles) After class please lead a 5 min foam roll THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm + scorpion 5 iron cross + V-up 5 pike toe touch 20 bicycles 10 legs up toe touch 15-25 CORE Strength: [10 MIN cutoff] REP: 4 ROUNDS 15 KB Dead bugs 15 Sideplank hiplift R 15 Sideplank hiplift L 15 Abmat situp 25-45 WOD: FOR TIME 60/30, 40/20, 30/15, 20/10 - Leg Lift (KX HOLLOW BODY HOLD LEG LIFT) - Jump Rope or DBL UNDER - Goblet rev. Lunge (KX 35W//53M) - Abmat Sit-ups After class please lead a 5 min foam roll 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: Sumo Deadlift Single or DBL KB 10 min cutoff Run the rack(start light and work up to heavy) with 5 SUMO DEADLIFT till you find a top weight. Stay heavy for 5 total rounds. 30-45 WOD: Then Partner Chipper: split reps do it top to bottom. **only one partner can work at a time. Partners can break up their reps between them as desired. The reps posted are total reps, not per person** 60 Squat tosses with med ball 60 Goblet walking lunges (KX 35W//53M) 60 sit-ups tosses with med ball 40 Pushups 40 KB Swings (KX 35W//53M) 30 KB DEADLIFT (KX 35W//53M) 4 Partner Sprints Partner FINISHER: 45 seconds R/L side plank while other partner Battle Ropes or Box Jumps After class please lead a 5 min foam roll SATURDAY short warmup 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 sec off Box step up Band pull apart Over head KB swing Banded Tricep pull down 10-20 Strength Vertical Pull: 10 min cut off pullup study 3 ROUNDS 45 on//15sec off A: PULLUPS B:DBL KB Waiter Carry C: Hanging scapular retractions 20-45 WOD: (30 min time cap) THE NONA BENCHMARK REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/40M) REPS: 20-18-16-14-12-10-8-6-4-2 Toes to Bar REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT After class please lead a 5 min foam roll TXT PROGRAMMING 05/27/24-06/01/24 STRENGTH WEEK: #4 Hi TXT community, We successfully completed MURPH on monday and we have a makeup MURPH on JUNE 2nd 9am with Coach Jason. We had to change the date due to scheduling conflict. We are starting our first week of the 6 week challenge TUESDAY is a FIT TEST so class will be weird. Please document your stats so you can compare how you grow and improve over the next 6 weeks. The score card at the end of each exercise should help you do so. Have a wonderful week! Christa B MONDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Mtn climber BUTT KICKERS (x2) HIGH KNEES (x2) Boot strappers THE MURPH (modify as you please below are a few of MANY options) Buy in: 1 mile run or 1609 meters Row 1 round 100 pullups 200 pushups 300 squats Buy out: 1 mile run or 1609 meters Row THE MURPH Buy in: 1 mile run or 1609 meters Row 10 rounds 10 pullups 20 pushups 30 squats Buy out: 1 mile run or 1609 meters Row TUESDAY FIT TEST DAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, For warmup do laps of buttkickers, Storkwalk, Inch worm, Side Slides, Karaoke, Walking knee hugs, Jumping jacks, Traveling sprinter lunge. 1. Perform One Controlled 5 Wall Squats (MOBILITY TEST)The Test: Stand facing a wall with your feet shoulder-width apart and toes 2 inches from the baseboard and turned slightly out. Keeping your feet flat, chest up, and back naturally arched, see how far you can lower your body without touching the wall or falling backward. Complete 5 reps. The Scorecard Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and what depth was achieved. Extra Fit: Full squat in control Above Average: Halfway down Good: Less than halfway 2. Hold a Plank (5 MIN MAX) Assume a push-up position but with your weight on your forearms instead of your hands. This is a plank position. Your body should form a straight line from shoulders to ankles. Brace your core by contracting your abs as if you were about to be punched, and hold the position for as long as you can. When your hips sag or your knees touch the floor, it's over. If you modify to your knees, time how long you can hold in that position. The Scorecard Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how long you held the plank 3. 500m Run or Row for best time:The Test You can do the test outside, ON THE ELLIPTICAL OR TREADMILL:If you are on a machine do a 3 min warm-up, then run one lap (500 meters) as quickly as possible. The Scorecard Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 4. How many Push-ups can you do in a minute?Assume a push-up position, with your body straight from head to ankles. Lower yourself until your chest is 3 inches from the floor. Push yourself back up. If you modify to your knees, note at what number you go to your knees and how many pushups you do from there. The Scorecard Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how many pushups you achieved 5.Double Kettlebell Squat, Clean, and Push Press 20x or more in 1 Minute (or as many as possible.)The Test Description: Choose Kettlebells 5% or 10% of your body weight. For ADVANCED WEIGHT OPTION, choose 30 percent of your body weight, that's a pair of 30-pounders if you weigh 200. 30% of 200=60lbs split it up and you have two 30lb weights. Place Kettle bells between your feet with your feet shoulder-width apart. Keeping your back naturally arched, push your hips back and lower your body until your thighs are parallel to the floor. As you stand up, Clean the dumbbells to shoulder height and then press them straight overhead. If you need to you can use your legs for push press but try to remain as strict as possible. Return to the starting position and repeat as many times as you can for one minute. The Scorecard: Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how many reps you did plus what weight you used. Extra Fit: 20 reps in one minute Above average: 18 reps Good: 16 reps Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. Anaerobic endurance reflects the stamina of your fast-twitch (type II) muscle fibers, which generate energy in the absence of oxygen. . 6. 1 rep Deadlift with Kettlebells or dumbbells or barbell The Test: Caution please get someone to help you if you haven't deadlifted before. Load a barbell with the maximum amount of weight you can lift once, and bring the bar close to your shins. Bend at your hips and knees and grab the bar using an overhand grip that's just beyond shoulder width. Keeping your lower back naturally arched, pull your torso back and up, squeeze your glutes, push your hips forward, and stand up with the barbell sliding along your legs. Reverse the movement to lower the bar to the floor, keeping it as close to your body as possible.Keep back flat and try not to round your back. The Scorecard: Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and weight you deadlift Extra Fit: 1.75 x body weight Above Average: 1.5 x body weight Good: Body weight or half body weight The muscles of your posterior chain provide the power behind many of the most important skills in sports—consider them your "go" muscles. These include your lower back, glutes, hamstrings, and calves—lots of muscles that may not be visible in the mirror but are vital to overall fitness. And no exercise hits them harder than the deadlift does. It's arguably the purest test of strength there is. 7. 2 MIN max Sit-up Test (modification MAX DEAD BUG in 2 min)How many sit-ups can you do in 2 min? Have someone hold your feet and keep hands on shoulders & arms across your chest. No elevating or pumping arms. Shoulder blades touch the ground when at bottom of sit up. Partner should count your reps. The Scorecard: Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how many sit ups you did. Extra Fit: 100+ Above Average: 80+ Good: 30+ 8. Wall Sit Test (5 MIN Max)Sit with a flat back against the wall. Hips inline with knees, knees over ankles, weight in your heels. See how long you can hold the position. The Scorecard: Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and time that you wall sat Extra Fit: 3min+ Above Average: 2min+ Good: 1min 9. Pullup Test 1 minHow many pullups can you do in 1 min? If you need assistance please note what kind of assistance you used for future reference. The Scorecard: Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how many pullups you did and what band you used if you used a band or if you modified to TRX NO ASSISTANCE PULLUP SCORECARD Extra Fit: 10+ Above Average: 5+ Good: 1+ WEDNESDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 5 minute AMRAP: 12 kb swings 6 reverse lunges 12 TRX rows 12 ball slams 2 sprints 20-30 Lunge Strength 10 MIN alternate between min 1 Min Row for max distance or jump rope (try to reach 1000m by the end) 1 Min Max goblet lunge (try to reach 50 each leg by the end) 30-45 WOD 20 min SET A TIMER: Every 5 min everyone stops and does 1 MIN WALL SIT 4 Rounds: 10 KB SWING (KX 35w/53m) 10 HOLLOW BODY ROCK 5R/5L GOBLET BULGARIAN SPLIT SQUAT (KX 35w/53m) 5R/5L SINGLE LEG ROMANIAN DEADLIFT (KX 35w/53m) 10/10 BICYCLE 10/10 HEELS ELEVATED SINGLE LEG GLUTE BRIDGE THURSDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 3 rounds 20 Dbl under or 40 jump rope 5R/5L Kb HALO 3 inch worm + scorpion 20-30 Vertical Press Strength 10 Min AMRAP 5 Right, 5 Left, 5 Together Strict shoulder press 50M DBL KB Front rack Carry 30-45 WOD ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (KX 25+W/44+M) (beginners should do all swings for 15 reps with single KB or deadlift) Dbl Swing Dbl high pull Dbl snatch EVEN MINUTE: 15 BALL SLAM (KX 15W/25M) FRIDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 5 rounds 5 SDHP 5 Ball slam 5 V-ups 5 Supermen 20-30 Core Strength 1x through 45 sec on 0 rest Side V-Up R Side V-Up L Legs straight up KB Toe touch Leg lifts KB Russian Twist KB Dead Bug V-up Plank Spiderman Plank Side plank hip lift R Side plank hip lift L Bicycle Ceiling stomp 30-45 WOD 15 Min AMRAP RUN 500m or row 1/1 TSU (KX 35W/53M) 20 V-up or Leg Lift 12 DBL KB clean, squat (KX DBL KB 20W/40M) 20/20 Mtn Climber SATURDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 3 rounds 250M run 5 Hanging Knees to elbows or crunch tuck 5 KB Swings 5 Jump Squats 20-30 LIFT Strength: 10 min AMRAP 8 TEMPO Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up) 10/10 Goblet Step Up 10 Sumo Goblet Squats 30-45 WOD: 500m Run (Longer run than usual. Maybe two laps if necessary) 24R/24L Bicycles 16 DBL KB Thrusters (KX 22W/40M) 8 Pull-ups or TRX Pullup 250m Run (Normal Lap) 30R/30L Bicycles 19 thrusters 9 Pull-ups 100m Dash (Short fast run) 36R/36L Bicycles 22 thrusters 10 Pull-ups TXT PROGRAMMING
5/20/24-5/25/24 STRENGTH WEEK: #3 Hi TXT Community!! I've heard lots of positive feedback about our foam roll challenge. I'm stoked you love it!! 6 WEEK Ultimate body transformation challenge starts May 25th https://www.eventbrite.com/e/6-week-ultimate-body-transformation-challenge-tickets-895556622967?aff=oddtdtcreator Murph coming up Monday may 27th 9am Live oak and a make up Murph June 1st 10am Live oak. Friends and family are welcome. MURPH T_SHIRT & TANK TOPS have been ordered and i will pass them out in class may 27th and june 1st. I ordered extras encase anyone forgot to order. They will be $20 cash or venmo. Have a wonderful week! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 20,15,10 : Jump Rope sit – ups (half reps) KB swings (focus on a good henge movement) Bicycle 20-30 CORE Strength : START WITH: 1 min Plank THEN REPS 20,16,12,8,4 Plank Shoulder tap (divide reps) Side Plank hold with Leg Lift L Side Plank hold with Leg Lift R Sit up Straight leg + Toe touch DBL Leglift with Ceiling Stomp (controlled lower) THEN FINISH WITH: 1 min Plank 30-45 WOD 4 Rounds: 250M run or row 12 Hand-release Pushups 12 Dips 12 V-ups 12 (6R/6L) Pistols (MODIFICATION SINGLE LEG BOX SQUAT) 12 Sumo Deadlift High Pulls Foam Roll CHALLENGE: https://www.youtube.com/watch?v=muSX2gNYf3k 5 min total 1 min T SPINE Roll 30sec/30 sec Glute roll 30sec/30sec quad roll 30sec/30sec hamstring roll 30sec/30sec Lat roll TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 20-12-8 reps of: Walking lunge (divide between legs) Waist Banded good morning (focus on engaging hamstrings in henge motion) Sprinter Sit Up (divide between legs) 20-30 LIFT Strength: DBL KB Front Rack Reverse Lunges + SUITCASE DEADLIFT Run the rack with front rack reverse lunges in sets of 4R/4L + 10/10 Suitcase Deadlift. The two movements do not have to use the same weight. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight. 30-45 WOD 21-15-9 Wall balls Pull up X5 Mountain Climbers (105, 75, 45) Abmat Sit-ups Foam Roll Challenge: https://www.youtube.com/watch?v=Jl-9x8DKmkQ&t=58s 5 min total choose a timer for 30 sec 30 sec each side calf 30 sec each side hamstring 30 sec each side glute 30 sec each side IT band 30 sec each side quads WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 6 min EMOM ODD: 6 TRX jump lunges, 5 hollow body rocks, 4 band pull aparts EVEN: 2 burpees, 6 Dead bugs 20-30 Horizontal pull Strength: 10/10 Plank on a box while OA Row + 10 TRX Tempo row (Tempo 3 up, 3 pause at top, 3 down, 0 at bottom.) Run the rack with OA Plank on a box while OA Row (or bent over row, or lawn mower row) in sets of 10/10 reps + 10 TRX Tempo row. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! Tempo does not change. 30-45 WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...) TRX Muscle Up Gorilla row (1R/1L) Goblet squats X10 Jump Rope (x5 DBL Under) FINISHER: 1 minute wall sit (hardest modifications possible) Foam Roll CHALLENGE: 5 min total 30 sec on each up and down spine Lat roll R Chest roll/ anterior delt R Lat roll L Chest roll/ anterior delt L Tricep roll on the wall R Tricep roll on the wall L Psoas roll R Psoas roll L THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 TRX Pullup 10 Single leg box squat 15 grasshoppers Short Run 20-30 Squat Strength: 4 rounds 8/8 KB single arm Front rack Box Step up + 10 DBL KB Rack Squat 30-45 WOD: Run 250m 3x 15 Toes-to-bar (Mod: V-up and over) 15 OH KB Swing 15 TRX jump Squats Run 250m 2x 10 Toes-to-bar 10 OH KB Swing 10 TRX Jumps Squats Run 250m 1x 5 Toes-to-bar 5 OH KB Swing 5 TRX jump Squats FOAM ROLL CHALLENGE: https://www.youtube.com/watch?v=v9DC6jcAvss 6 min total 1x through 30 sec on each Calfs each side Hamstrings each side Glutes each side Shin each side Quad each side Inner thigh each side FRIDAY strength should start at 10 min in 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds: 10 ALTERNATING KB SWINGS 10 WINDMILLS R 10 WINDMILLS L 5/5 Halo 10-30 Horizontal Press Strength: Take 5 MIN RTR TO FIND YOUR TOP WEIGHT FOR DBL KB CHEST PRESS, THEN ON TOP WEIGHT START: 10 MIN AMRAP 8 DBL KB CHEST PRESS WITH HIP BRIDGE] (on challenging weight) 8 PUSHUP (best version of a plank pushup, no pushups on knees. Elevate hands to box if you need to.) 1 MIN MTN CLIMBER 30-45 WOD : Buy in: 10 Renegade Row + Pushup 8 Minute AMRAP: 7 Ball Slams 7 Box jumps 7R SINGLE ARM KB Clean n' Press (touch ground every time, no swing) 7L SINGLE ARM KB Clean n' Press (touch ground every time, no swing) 7R/7L TRX Power Pulls Buy Out: 10 inch worm + pushup FOAM ROLL CHALLENGE: https://www.youtube.com/watch?v=JxyxY-jVNm8 5 min 30 sec on each Lat Roll R tricep R chest R deltoid R bicep R Lat Roll L Tricep L chest L deltoid L bicep L SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 18/12/8 Plank to Pike toe touch (divide reps) Side V-UP (divide reps) Flutter Kick Swimmers 20-30 Core Strength: 4 rounds 5/5 Around body KB 10 Hollow body rock 10/10 Side plank hip lift 10/10 Goblet March 30-45 WOD 15 min total 3 ROUNDS (CIRCUIT THROUGH EXERCISES) 45 seconds on 15 seconds off.
Foam Roll CHALLENGE: https://www.youtube.com/watch?v=9a3awO81tUM 6 min 30 sec on each quad R IT band R Glute R Hamstring R adductor R (INNER THIGH) Calf R quad L IT band L Glute L Hamstring L adductor L (INNER THIGH) Calf L |
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