TXT PROGRAMMING 05/30/22-06/04/22 STRENGTH WEEK: #9 THE MURPH & The Booty Challenge

TXT PROGRAMMING
05/30/22-06/04/22
STRENGTH WEEK: #9
Hi TXT Community! I hope you come at 8am to the west side toadal and do the murph with us. Always a fun challenge. Feel free to bring friends and family. All clubs are open 8am-1pm monday, there is no childcare. I will be offering a few different ways to modify the murph and everyone is encouraged to do it however is best for their body. Tuesday will start the BOOTY Challenge! Every workout will have a daily booty challenge. Let’s get those buns ready for the summer sun! Woot!
I would also like to welcome Jason & Chris to our TXT Training team! 
 Jason will start teaching Live oak 5:30pm wednesdays & Chris will be Live Oak 5:30pm Mondays. 
Have a wonderful week & a happy memorial day weekend,
​Christa B
MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 2 rounds of 30 sec on/10 sec off 
Scapular Push up
High knees
Side shuffle, sprawl, side shuffle, sprawl 
Alt Beast bird dog
 
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







THE MURPH Cardio circuit 
4-6 Rounds (10 min total)NOW SPLIT CLASS TO CARDIO MACHINES OF CHOICE
RUN .25 Mile or 250m OR ROW 402M as fast as you can (try to do it in under 2:30 min.)
Recover 30-60sec

8 min repeat as many times as possible 
10 TRX Row
20 push up
30 Squat

4-6 Rounds (10 min total)NOW SPLIT CLASS TO CARDIO MACHINES OF CHOICE
RUN .25 Mile or 250m  OR ROW 402M as fast as you can (try to do it in under 2:30 min.)
Recover 30-60sec

8 mins repeat as many times as possible 
10 TRX Row
20 push up
30 Squat
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 40 sec on/10 sec off 2 Rounds
Alternating plank/pike reach
Close grip bent over KB row
Ball slam
Lateral line hops
  
20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
    BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
    EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)
 
30-34 WOD 20 Seconds On 10 Seconds Off For 4 Rounds Of:
    V Ups or T2B
    KB Swings (KX 35w/53m)
 
34-45    30 Seconds On 10 Seconds Off For 3 Rounds Of:
    Jump Rope or Double Unders
    Wall Balls
    Goblet Squats (KX 35w/53m)
 
BOOTY CHALLENGE
8 rounds 20/10
20 sec single leg hip lift (alternate legs between rounds)
10 sec hip lift hold
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds (warm up those hamstrings and back.)
5 kb good morning
10 lite kb squats
3 R/L Rocking lunge
10 sit ups
10 trx row
 
    20-30   STRENGTH Squats - Run the rack on the Squat for 5 reps
(really focus on getting them to the next level safely)
    BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
    INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
    EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)
 
30-45 WOD 7 Minute AMRAP Of:
        CIRCUIT #1 (7 Minutes)
20 Jump Lunges (10 Each Side)
10 Pushups
10 TRX Rows       
 
        ***REST 1 MINUTE***
 
        CIRCUIT #2 (7 Minutes)
        20 TRX Jump Squats
        10 Pullup
        10 DBL KB Push Press
BOOTY CHALLENGE
4 rounds
10 deficit deadlift
​10/10 Single leg heels elevated glute bridge

THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3-4 Rounds
40 Mountain Climbers
10/10 S.L. Glute Bridge
10 high trx pushup
10 banded chest press
 
    20-30    Push Strength - Have everyone partner up for the ladder pushup. Partner A does 2 pushups then Partner B does 2. Then Partner A does 4 and B does 4. Move up in reps each set by 2 until you can’t complete the set. Then restart back at the beginning. If they can get to 10 reps it’s time to move up in difficulty.
(really focus on getting them to the next level safely)
    BEGINNER - Elevated  Pushups hands on a box (Get them to chest to box before moving on)
INTERMEDIATE - Pushups (Get them to chest to ground before moving on)
    EXPERT - TRX Pushups (Make it deep and keep the handles low to the ground)
 
30-45 WOD   15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
    One Arm Snatch Right (KX 35w/53m)
    One Arm Snatch Left
    Goblet Thruster (2X) (KX 40w/80+m)
 
BOOTY CHALLENGE
4 rounds
10/10 single leg romanian deadlift
​10/10 bulgarian split squat
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 20/15/10/5 (3x does not change)
3 x side shuffle
Skaters with balance
Deadbug
3x Bear crawl forward and backward (hips low)
 
    20-25 STRENGTH    5 minute Abs - 20 Seconds On 10 Seconds Off for 10 rounds of:
    BEGINNER - Lying Leg Raises
INTERMEDIATE - V Ups, Legs Stay Up
EXPERT - Full V Ups
 
    25-45 WOD    1 Minute at each station with no rest between stations for 4 rounds: (rest 1 min between rounds)
        Mountain Climbers Or TRX Mountain Climbers
        KB High Pulls (KX 35w/53m)
        Bicycles Or Chinees
        Wall Balls (KX 14w/20m)
        REST 1 Round
 
BOOTY CHALLENGE
10 rounds 30/10
goblet box step up (alternate legs every round)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Scapular pushups
High Knees
Plank frog hops (forward and back)
Touch jumps
 
    20-30 STRENGTH  Lower Pull Power - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
    BEGINNER - Kettlebell Swings Two Hands One Bell (Goal is 50lbs men, 30lb women)
    INTERMEDIATE - Double Kettlebell Swings (Goal Is 2-50lb men, 2-30lb women)
    EXPERT - Double Kettlebell Snatch (Goal Is 2-50lb men, 2-30lb women)
 
    30-45 WOD    10 Rounds As Fast As You Can Of: (15 Minute Cut Off)
        Run 250m
        Descending Burpees (Do 20 reps First Round The 18,16,14,12,10,8,6,4,2)
 
BOOTY CHALLENGE
3 rounds
30 Squat jump jacks (stay in squat)
30 Frog hops