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TXT PROGRAMMING 11/27/23-12/03/23 STRENGTH WEEK: #8 This week we will have no extra challenge. Upper body challenge will start next Monday 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 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 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) 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: 7 Rounds 5/5 Snatch (kx 35w/53m) 10 ball slam 5 T2B or Vup 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 Box Over (modify 3/3 step up) 3 Sumo Squat (kx 35w/53m) 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 20/20 double kb 3 ROUNDS 10 KB DEADLIFT (kx 70w/109m) 10 Burpee lateral hop (over mat or over KB) 10 Sit up + gob shoulder press (kx 25w/40m) BUY OUT: 500m Run 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 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 10 KB SWING EMOM 2 5 dbl kb swing +high pull + Snatch EMOM 3 10 wall ball 2 burpee -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook
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 TXT PROGRAMMING 11/13/23-11/18/23 STRENGTH WEEK: #6 Hi TXT Trainers, Monday is the 6 week challenge fit test. Here is the whole document if you would like to check it out FIT TEST This is also the last week of the challenge. Challengers can continue to take txt til the end of november but must sign up by December. Please help them sign up to help keep your classes full. Have a wonderful week! Christa B MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, BELOW IS THE FIT TEST THAT YOU CAN DO IN TXT CLASS ON MONDAY. If you cannot do it in class then you can complete it in the gym or at home. Contact Christa if you need help. Be safe & listen to your body. If your body says stop, listen. Do not injure yourself to get a better score. 1. Perform One Controlled 5 Wall Squats (MOBILITY 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: Extra Fit: Full squat in control Above Average: Halfway down Good: Less than halfway Mobility is a quality great athletes hone, but most regular guys ignore. That's a mistake: "The more mobile you are, the better you can move your joints through their full range of motion and the less likely you are to be injured," says kinesiologist and rehab expert Dean Somerset, C.S.C.S. This test, he says, "will expose limitations in your ankles, hips, neck, and upper back—places where most people are bound up." A lot of people fail this test because they have a rounded back or inflexible ankles. 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 for best time: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.)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=60 lbs split it up and you have two 30 lb 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. The Scorecard: 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 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 Extra Fit: 1.75 x bodyweight Above Average: 1.5 x bodyweight 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: 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: 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. NO ASSISTANCE PULLUP SCORECARD Extra Fit: 10+ Above Average: 5+ Good: 1+ TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Scapular pushup scorpions Sit up Inch worms 15-25 Strength Horizontal Press (KB CHEST PRESS) 10 min AMRAP 5/5 One Arm KB Chest press 10 Hips Elevated KB Pullovers 10 Goblet chest press 25-45 WOD 20 min time cap 10 Rounds 5 Pull Up or TRX Pull up 10 Push up (band around hips can help) 20 Squat (body weight, butt touches wall ball every time) Sprint or 100m row GLUTE CHALLENGE 35 Sumo Squat 35/35 Donkey Kick 1 min 15 Sec Wall Sit WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 10 KB Swing 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest)
30-45 WOD 15 Min AMRAP 10 KB SWING(KX 35w/53m) 10 WALL BALL SIT UP (KX 14w/20m) 100 M DBL KB Front Rack Carry (KX DBL KB 35w/53m) (ADD 100 M every round) GLUTE CHALLENGE 35/35 Split Squat 35 Glute Bridge 35 Sumo Squat THURSDAY (SHORTENED WARMUP & STRENGTH TIME FOR LONGER WOD) 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 AMRAP 20 mountain climbers total 5 Glute Bridges 2/2 Alternating side lunges 2 Inch worm + scorpion 10-20 Strength Power lift Sumo Deadlift RTR (run the rack starting lightest working up to heaviest) 5 reps on each weight (single or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB. 20-45 WOD: FILTHY FIFTY (TOP TO BOTTOM) 50 Goblet Squats (pause at the bottom 3 sec) (KX 25w/50m) 25/25 Goblet Bulgarian split squats (KX 25w/50m) 50 Heavy Deadlifts (KX 53w/106m) 50 Sumo Deadlifts (KX 53w/106m) 25/25 Single Leg Romanian Deadlift (KX 25w/40m) 50 v ups (KX T2B) GLUTE CHALLENGE 40 Glute Bridge 35/35 Donkey Kick 1 min 20 sec Wall Sit FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 20on/10 off Jumping Jacks Diver sit ups push up to pike 15-25 Strength Vertical Pull 10 min AMRAP PULL UP: REPS 1,2,3,4,5,6,7,8,9,10 KB SQUAT BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10 25-45 WOD 20 min Cutoff 3 Rounds -7/7 KB Windmill (KX 35w/53m) -7/7 KB Halo (KX 35w/53m) -7 DBL KB CHEST PRESS (KX 35w/53m) -THEN - 3 Rounds 5 Superman to V Up (you gotta roll over) 5/5 Sit Outs 5 Wall Walks or inchworm 15 TRX MUSCLE UP GLUTE CHALLENGE 40 Sumo Squat 40 Glute Bridge 1 min 25 sec Wall sit SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 5 BOOTSTRAPPER 5/5 BOX STEP UP (modify height if height is too challenging.) 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 20-30 Lunge Strength 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. BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges 30-45 WOD 5 Rounds 2/2 Snatch to curtsey lunge (lunge back with same side as KB) (KX 25W/40M) 4 total (count your press) KB russian twist w/ press (KX 25W/40M) 3/3 Gorilla Row (KX 35w/53m) 4/4 SA Squat (KX 25W/40M) 10 Jump Squat body weight 12 Hollow body rock GLUTE CHALLENGE 40/40 Split Squat 45 Sumo Squat 45 Glute Bridge  TXT PROGRAMMING
11/06/23-11/13/23 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 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 gob chest press 10-20 Strength Horizontal Pull: 3 ROUNDS EACH PARTNER UP A. 5/5 REPS LAWN MOWER ROW 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: 3 ROUNDS: SHORT SPRINT 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) GLUTE CHALLENGE 3 Rounds 20 GLUTE BRIDGE 20/20 DONKEY KICK 50 Sec WALL SIT 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: 5 ROUNDS [15 MIN] 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. GLUTE CHALLENGE 3 Rounds 25 SUMO SQUAT 20/20 SPLIT SQUAT 55 sec WALL SIT WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises Touch jump TRX ROW or DBL 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 -BURPEE or TOUCH JUMP & SEPARATE PUSHUP -BOX JUMP -KB SWING (KX 35w//53/M) -BALL SLAM 20 cal row ( or 100 Bicycles) GLUTE CHALLENGE 3 rounds 25 GLUTE BRIDGE 25/25 DONKEY KICK 30 Flutter Kicks THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm + scorpion 5 iron cross + Iron cross 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 GLUTE CHALLENGE 3 Rounds 20/20 SPLIT SQUAT 25 GLUTE BRIDGE 1 Min WALL SIT 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 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 GLUTE CHALLENGE 3 rounds 30 SUMO SQUAT 25/25 DONKEY KICK 1 min 5 sec WALL SIT SATURDAY 0-20 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 20-30 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 30-45 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 GLUTE CHALLENGE 3 Rounds 30 GLUTE BRIDGE 25/25 SPLIT SQUAT 30/30 DONKEY KICK  TXT PROGRAMMING 10/20/23-11/04/23 STRENGTH WEEK: #4 MONDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 2,4,6,4,2 KB good morning KB squat KB deadlift BUTT KICKERS (x2) HIGH KNEES (x2) 20-30 Strength Power Lift DEADLIFT (run the rack 3x) RTR 3x WITH 10 DBL KB DEADLIFT (BETWEEN THE FEET) 30-45 WOD 3 Rounds 45 min on//15 sec off CIRCUIT THROUGH each exercise WALL BALL (KX 14W/20M) KB OVERHEAD SWING (KX 25W/45M) DBL KB SQUAT (KX 14W/20M) DBL KB CHEST PRESS (KX 35W/53M) BOX JUMPS or ALT BOX STEP UPS GLUTE CHALLENGE 3 ROUNDS 10/10 Donkey Kick 10 Glute Bridge 15 sec Wall Sit TUESDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 5/5 Plank up/down 5 Banded Lat Pulldown 5/5 Skaters 5/5 iron cross Short Run 20-30 Vertical Pull Strength (NO PULL UP NEGATIVES)10 min cutoff SUPERSET 1,2,3,4,5,6,7,8,9,10 Pull Up (MODIFY with TRX PULL UP) 4 Reps KB Plank Pull Through 30-45 WOD: ALL HALLOWS EVE EMOM Time Cap: 15 minutes SET A TIMER: Every 1 min everyone stops and does 5 Lateral Burpees over KB’s. CONTINUE TO CHIP AWAY AT THE 50 DBL KB Devil Press FINISH 50 DBL KB DEVIL PRESS (KX DBL KB 25W/40M lb) LONG WORK OUT EXPLANATION: With a running clock, complete 50 DBL KB Devil Press as fast as possible. For every minute on the minute, complete 5 Lateral Burpees Over Kettlebells before proceeding where you left off with the DBL KB Devil Presses. Your score is the time on the clock when the 50th Devil Press is completed. How to do a DBL KB Devils Press CLICK ME for MODIFICATION: Beginners can do a burpee to KB Swing (SINGLE KB) or even separate the two movements. GLUTE CHALLENGE 3 ROUNDS 12 Sumo Squat 10/10 Split Squat 40 sec Wall Sit WEDNESDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 5 minute AMRAP: 1 Lap Sprinter stretch 6 reverse lunges 12 TRX rows 12 ball slams 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 5 Rounds: 10 HOLLOW BODY ROCK 5R/5L GOBLET BULGARIAN SPLIT SQUAT (KX 35w/53m) 5R/5L SINGLE LEG ROMANIAN DEADLIFT (KX 35w/53m) 10/10 AROUND BODY KB (KX 35w/53m) 10/10 HEELS ELEVATED SINGLE LEG GLUTE BRIDGE GLUTE CHALLENGE 3 ROUNDS 12/12 Donkey Kick 12 Glute Bridge 15/15 Split Squat THURSDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 3 rounds 40 jump rope 5R/5L Kb HALO 3 inch worm + scorpion 20-30 Vertical Press Strength 10 Min AMRAP 10 DBL KB ARNOLD PRESS 50M Farmer Carry 50M Waiter 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) Dbl Swing Dbl high pull Dbl snatch EVEN MINUTE: 15 BALL SLAM (KX 15W/25M) GLUTE CHALLENGE 3 ROUNDS 12/12 Split Squat 15 Sumo Squat 45 sec Wall Sit FRIDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 5 rounds 5 SDHP 5 Ball slam 5 V-ups 5 Supermen Short jog 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 TGU (KX 35W/53M) 20 cal Row 12 DBL KB clean, squat (KX DBL KB 25W/44M) 12 T2B or V-UP GLUTE CHALLENGE 3 ROUNDS 20 Sumo Squat 15 Glute Bridge 50 Sec Wall Sit 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) 48 LEG LIFTS 16 DBL KB Thrusters (KX 22W/40M) 8 CHIN UPS 250m Run (Normal Lap) 60 LEG LIFTS 19 DBL KB thrusters 9 CHIN UPS 100m Dash (Short fast run) 72 LEG LIFTS 22 DBL KB thrusters 10 CHIN UPS GLUTE CHALLENGE 3 ROUNDS 15/15 Donkey kick 15/15 Split Squat 25 Sumo Squat  TXT PROGRAMMING
10/23/23-10/28/23 STRENGTH WEEK: #3 MONDAY 0-15 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 15-20 -5 min SKILL: Double unders here is a dbl under jump with thigh tap for timing 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 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 AB CHALLENGE: 2 Rounds 40 Leg extensions 35 Sit ups 1 min 30 sec Plank TUESDAY 0-15 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) 15-20 -5 min SKILL: Double unders here is a dbl under jump with thigh tap for timing 4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest) Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 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 AB CHALLENGE: 2 Rounds 45 Flutter Kicks 35 Crunches 1 min 35 sec Plank 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) AB CHALLENGE: 2 ROUNDS 45 Leg Extensions 40 Sit ups 45 Flutter kicks 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 AB CHALLENGE: 2 Rounds 40 Crunches 45 Leg Extensions 1 min 40 sec Plank 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 10 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 AB CHALLENGE: 2 Rounds 50 Flutter Kicks 40 Sit ups 1 min 45 sec Plank 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 Martha BENCHMARK (choose the version that's best for you.) 3 ROUNDS (CIRCUIT THROUGH EXERCISES) 40 seconds on 20 seconds off. Beginner
AB CHALLENGE: 2 rounds 50 Leg Extensions 40 Crunches 50 Flutter Kicks TXT PROGRAMMING 10/16/23-10/21/23 STRENGTH WEEK: #2 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds: 5/5 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 cut off 10 min 3 Rounds 15 DBL KB CHEST PRESS 15 TRX PUSH UP 15 KB SKULL CRUSHER 30-45 WOD 15 Min AMRAP keep track of how many rounds you got and what weight you used. 10/10 sit out DEMO or grasshopper DEMO 10 KB swing (KX 35W//53M) (how to teach KB SWING) 10 Hollow body rock DEMO 10 Wall Ball (ZOOM KB Thruster) (KX 14W//20M) DEMO AB CHALLENGE: 3 Rounds 30 Leg extensions 30 sit ups 1 min 10 sec Plank TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min 3 Rounds 5 v-up + iron cross on each side 30 Leg Scissors up/down 10 Grasshoppers 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 15 min Cutoff Reps: 2,4,6,8,10,8,6,4,2 (do reps on each side 2 R 2 L 4 R 4 L….ect) Forward lunge (Modify Lunges for beginners) Single Leg Deadlift DEMO KB Clean DEMO KB Wind Mill DEMO (MODIFICATION NO WEIGHT FOR BEGINNER) AB CHALLENGE: 3 Rounds 35 Flutter Kicks 25 Crunches 1 min 15 Sec Plank WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 ROUNDS 20sec 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 (CAN DO DBL OR SINGLE KB) 10 DBL KB Suitcase Deadlift DEMO 30-45 WOD ascending and descending reps. Circuit through the exercises. REPS 1,2,3,4,5,6-10 DBL KB Dip to DBL KB Pushup (Modify by separating move movements and /or moving it to the box) DEMO REPS 5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO REPS 10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO AB CHALLENGE: 3 Rounds 35 Leg Extensions 30 Sit Ups 35 Flutter Kicks THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20 sec on/10 sec off (STAGGER CLASS IF NEEDED) Legs up toe touch crunch Close grip bent over KB row TRX Y BUTT KICKERS 20-30 Vertical Pull Strength 10 MIN EMOMs EMOM ODD: 5 Pullup negative 3 sec count lower DEMO REST REMAINDER OF MIN EMOM EVEN: DBL KB FARMER CARRY FOR ENTIRE MINUTE (WALK IN CIRCLE AROUND THE ROOM) 30-45 WOD THE KATIE BENCHMARK BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.) 5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds) 50 M Farmer Carry DEMO 10 Pullups DEMO or TRX Pull up 10 Squats DEMO (KX gob squat 35w/53m) 10 Push Ups DEMO 10 Sit up or crunch BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.) AB CHALLENGE: 3 Rounds 30 Crunches 35 Leg Extensions 1 min 20 sec plank FRIDAY 0-20 Isolated Mobility, Compound Mobility, 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 5 rounds EMOM 1 min TRAVELING LUNGE AROUND THE ROOM FOR ENTIRE MIN 1 min 5/5 BOX STEP UP DEMO add a KB in goblet hold to make it harder (THEN REST REMAINDER OF THE MIN) 30-45 WOD 5 Rounds 10 DEADLIFT DEMO 3 INCH WORMS DEMO PUSH UP OPTIONAL 5 GOBLET THRUSTER DEMO 10 SWING CLEAN & SQUAT 30 Jump Rope AB CHALLENGE: 3 Rounds 40 Flutter Kicks 35 Sit ups 1 min 25 sec Plank SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3 x 3 side shuffle + 1 sprawl each side 3x Inchworm + scorpion Seperate exercises if to difficult 10 Touch jump 10 Gob Shoulder press 20-30 Vertical Press Strength 3 ROUNDS 10 ½ kneeling KB curl to OH press R (right knee down) DEMO 10 ½ kneeling KB Curl to OH Press L (left knee down) 10 Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO 30-45 WOD: REPS 20/16/12/8/4 WALL BALL(KX 14W/20M) KB SWING (KX 35W/53M) Windmill R(KX 25W/44M) Windmill L Halo R(KX 25W/44M) Halo L 250M Run or Row AB CHALLENGE: 3 Rounds 40 Leg Extensions 35 crunches 40 Flutter Kicks TXT PROGRAMMING
10/09/23 - 10/14/23 STRENGTH WEEK: #1 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.) You might find some pro tips throughout the workouts. I hope you enjoy! Monday is a fit test please take time to read through it. It is not a conventional class set up. Members will have to write down their stats for the fit test and submit them to 6weekubtc@gmail.com by friday. This is the first week of the 6 week ultimate mind & body transformation challenge! Have a wonderful week! Christa B MONDAY FIT TEST DAY ask members to write down : click link to see fit test document LINK Please use to document your fit test (RPE is RATE OF PERCEIVED EXERTION 1 being easy -10 being hard) ○ 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: 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, For warmup do laps of buttkickers, Stork Walk, 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 Extra Fit: Full squat in control Above Average: Halfway down Good: Less than halfway Mobility is a quality great athletes hone, but most regular guys ignore. That's a mistake: "The more mobile you are, the better you can move your joints through their full range of motion and the less likely you are to be injured," says kinesiologist and rehab expert Dean Somerset, C.S.C.S. This test, he says, "will expose limitations in your ankles, hips, neck, and upper back—places where most people are bound up." A lot of people fail this test because they have a rounded back or inflexible ankles. 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 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 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: 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 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: 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: 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. NO ASSISTANCE PULLUP SCORECARD Extra Fit: 10+ Above Average: 5+ Good: 1+ AB CHALLENGE 3 ROUNDS 20 LEG EXTENSIONS 20 SIT UPS 50 SEC PLANK TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 5 Min AMRAP 10 band pull aparts 5 o.h. Kb swings 40 Bicycles Short jog 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 10 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT. THEN FINISH WITH 30 OVERHEAD KB SWING (KX 35W/53M) 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) AB CHALLENGE 3 ROUNDS 25 FLUTTER KICKS 20 CRUNCHES 55 SEC PLANK 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: “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: · 5 rounds: (8 min Cut Off must move on after 8 min) o 10 Pull Ups o 10 Push Ups · 5 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) · 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! AB CHALLENGE 3 ROUNDS 25 LEG EXTENSIONS 25 SIT UPS 30 FLUTTER KICKS THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 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 15-30 Lift Strength 20min Conventional Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the KBs to the floor. 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 CHIN UP (hands face in) 10 cal row AB CHALLENGE 3 ROUNDS 20 CRUNCHES 25 LEG EXTENSIONS 1 MIN PLANK FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, do some side slides and butt kickers and sprinter stretches Warm Up: 3 Rounds 20/10 TRX Y KB Swing Gorilla Row 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. 30-45 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 AB CHALLENGE 3 ROUNDS 30 FLUTTER KICKS 25 SIT UPS 1 MIN 5 SEC SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 6 MIN EMOM ODD: 7R/7L Split Squats & 7 V-Ups EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min 20-30 Squat Strength Time for tempo!! 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 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) AB CHALLENGE 3 ROUNDS 30 LEG EXTENSIONS 25 CRUNCHES 30 FLUTTER KICKS  TXT PROGRAMMING 10/02/23-10/07/23 STRENGTH WEEK: #9 Hi TXT Community, One more week til the 6 Week UBTC begins!! It Starts October 7th here is the link to sign up CLICK ME I also added an AB CHALLENGE for the end of every class that will continue through the month of October. People are not required to do it. Have an awesome week! Christa B p.s. Scroll to the bottom to see the whole AB CHALLENGE WEEK info graphic MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, https://youtu.be/xnLaMMIaVZo WARMUP: 1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q 20 DEAD BUGS 30 LEG LIFTS 20-30 Lift Strength LOWER PULL: SUPERSET 5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 3 reps. RTR to top weight of 3 reps. 5X3 at top weight. 30-45 WOD (20 min cut off) For your best time with challenging weight. BUY IN: RUN 500M 10/10 Goblet Bulgarian split squat (KX 35W/53M) ------------------------- finish 2 ROUNDS (KX DBL 35W/53M) 10 Double Kettlebell Swing 10 Double Kettlebell Snatch 10 Double Kettlebell Front Squat 10 Double Kettlebell Clean and Press (PUSH PRESS OK) 10 H.R. Push Ups (KX no knees on ground) 10 Double Kettlebell High Pulls ---------------------------- BUY OUT: 10/10 Goblet Bulgarian split squat (KX 35W/53M) RUN 500M AB CHALLENGE: 3 ROUNDS 10 Leg extensions 10 Sit Ups 15 sec Plank TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 WARMUP: 3 ROUNDS 20 HOLLOW BODY ROCK 20 SUPERMAN ROCK 10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s 20-30MIN STRENGTH HORIZONTAL PULL: 10 min EMOM ODD MIN: 3/3 LAWN MOWER ROW and 5 Push up EVEN MIN: 5 tuck jumps and 10 TRX ROW 30-45min WOD:1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 1000m or 300 rope skips or 150 DBL Unders 20 KB Clean & press (ON EACH ARM) (KX 35W/53M) 30 Dips Run 500m 30 Overhead KB swings (KX 35W/53M) 20 Bent over dbl kb row (KX 35W/53M) 10/10 Pistols or Single Leg squat on to a box AB CHALLENGE: 3 ROUNDS 12 Flutter Kicks 10 Crunches 40 sec Plank WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds: 3 Inchworm with push up 10 body weight squats 2/2 Rocking lunge 10 sit ups 30 sec wall sit 20-30 Squat Strength 10 MIN Amrap 3 KB single arm Rack squat L 3 KB single arm Rack squat R 3/3 KB Bulgarian Split Squat 3 KB SUMO SQUAT 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): Every 2 min do 20 jump squat · 10 Burpees Kb swing (separate movements if needed) (KX 35W//53M) · 20 Goblet Squats (KX 35W//53M) · 15R/15L Jump Lunge · 20/20 KB High Pull (KX 35W//53M) · 50 Ball Slam (KX 15W//30M) · 20/20 KB High Pull (KX 35W//53M) · 15R/15L Jump Lunge · 20 Goblet Squats (KX 35W//53M) · 10 Burpees kb swing (KX 35W//53M) AB CHALLENGE: 3 ROUNDS 12 Leg Extensions 12 Sit Ups 15 Flutter Kicks THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, body dynamic stretch https://youtu.be/yKjfZaLAf48 Warm Up: 3 ROUNDS 30 ON/10 OFF TRX Pushup DBL KB Waiter Carry Hollow Body Hold 20-30 Horizontal Press PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
30-45 WOD (CUTOFF 20MIN) BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY (KX 35W//53M) 3 ROUNDS 6 SINGLE ARM CHEST PRESS L (KX 35W//53M) 6 SINGLE ARM CHEST PRESS R 6 THRUSTER L (KX 25W//40M) 6 THRUSTER R 12 BOX JUMP OR 6/6 GOBLET BOX STEP UP 12 KB OH SWING (KX 35W//53M) BUY OUT: 5 KB SWING/ HIGH PULL/ OVER HEAD SWING (should have 15 reps)(KX 35W//53M) AB CHALLENGE: 3 ROUNDS 12 Crunches 12 Leg Extensions 45 sec Plank FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 15/10/5 Mtn climber (x2 reps) Leg scissors (x2 reps) Touch jumps Jump jack Short RUN 20-30 Core: 2 rounds 45/15 sec plank Superman or Swimmer JUMP ROPE or DOUBLE UNDER KB Dead Bug DBL Leg lift + Ceiling Stomp THEN 1 min HOLLOW HOLD 30-45 WOD 3 ROUNDS (15 MIN CUTOFF) 6/6 KB One Arm front rack Rev Lunge (KX 25W//40M) 6 Spinal rock to jump or handstand (Modify 6 Hollow body rock and then 6 Squats) 20 K2E (knees to elbow) 6/6 KB Sit up & Twist (KX 25W//40M) 20 Ball Slam (KX 15w//30m) AB CHALLENGE: 3 ROUNDS 20 Flutter Kicks 15 Sit Ups 50 Sec Plank SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 5 min Warm Up: 3 rounds 10 KB Swing 10 TRX Rows 1 Lap Dead drag 20 Jump rope 15-30Min STRENGTH POWER LIFT: RTR (RUN THE RACK) 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA 30-45 WOD: (try for 3 rounds) 15 MINUTE AMRAP: 25 Double unders or 125 Jump Rope 5/5 Pistols or TRX single leg squat or single leg sit on to box 4/4 OH Lunges (modify appropriately) 6 Burpee Pull Ups AB CHALLENGE: 3 ROUNDS 15 Leg Extensions 15 Crunches 25 Flutter Kicks  TXT PROGRAMMING
09/25/23-09/30/23 STRENGTH WEEK: #8 MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30 bicycle 30 dead bug 30 leg scissors 250m row or run or 50 jump Jack 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 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 TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min amrap 10 scorpion 10 iron cross 10 GSW (GREATEST STRETCH IN THE WORLD) 5 inch worm push-up 5 gob squat PRACTICE Core pressurization related to breathing and maybe a plank or two with discussion of anterior muscle chain activation might be a good idea 20-30 Power Lift STRENGTH: Dbl KB Dead Lift / KB Swing
30-45 WOD: 4 rounds: 20 goblet squats (KX 25W/44M) 15 TRX rows (KX HORIZONTAL) 10 v ups 5 hanging knees to elbow (MODIFICATION Laying on ground crunch tucks) 250M RUN or ROW WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 18-12-6 Plank shoulder tap Serratus push-up Band pull apart in front of body Sit out 20-30 Vertical Pull 10 min EMOM Odd min: KB Plank Pull Across (While pulling kb to R and then left) Even min: chin over bar or bar hang or plank 30-45 WOD: 7 Rounds 5/5 Snatch (kx 35w/53m) (MODIFY by making it a swing) 10 ball slam 5 T2B or Vup THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min amrap 10 Goblet squat 5/5 x walk 20 butt kicker 20 jump Jack 30 mtn climber 20-30 Lunge 10 min amrap run the rack RTR with 5/5 reps of Forward or reverse lunge (choose one) Work up to top weight and stay on weight for 5 sets of 5 reps. 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. If they finish before the minute is over they get to rest. Choose weights that you can finish in the minute with. EMOM1 (if you finish before the minute is over rest) 10 Situp OR DEADBUG SHORT RUN or ROW (YOU CHOOSE DISTANCE) EMOM 2 5 dbl kb swing +high pull + Snatch (MODIFICATION: With single KB, KB SWING+ KB HIGH PULL+ KB OVERHEAD SWING) EMOM 3 10 wall ball 5 burpee FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Pike toe touch Bootstrapper Hindu push up Leg scissors 20-30 Vertical Press RUN THE RACK 5/5 reps Single KB shoulder press 5 sets of 5/5 reps at top weight 30-45 WOD BUY IN: 500M RUN or ROW 3 ROUNDS 10 KB DEADLIFT (kx 70w/109m) 10 Burpee lateral hop 10 Sit up + gob shoulder press (kx 25w/40m) BUY OUT: 500m Run or ROW SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 rounds 10 Beast Bird dog 10 dead bug 10 Pike push back + alt forward Lunge Short run or row 20-30 Core: 3 rounds of 15 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) 10 MIN CUTOFF · 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 infront of you) · KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees) (MODIFICATION V-UP NO WEIGHT) · COFFIN SITUP (CLICK FOR DEMO) · LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head) 30-45 WOD WOD: 6 rounds 3 Clean + S.L.D.L + Reverse Lunge R (KX 35w/53m) (DO IT AS A FLOW) 3 Clean + S.L.D.L + Reverse Lunge L 3 Box Over (MODIFICATION: 3/3 step up) 30 Jump Rope (KX 6 DBL UNDER) |
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