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
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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) TXT PROGRAMMING
09/18/23-09/23/23 STRENGTH WEEK: #7 Hi TXT Community! Next week we will have our first KB Intro skill class Sunday September 24th 9am at WestSide Toadal Fitness. There are only 20 spots. Coaches Ariana and Ryan will be helping Christa Teach the skills class. If you would like to join please email christa at TXTSANTACRUZ@GMAIL.COM The intro class will cover the basic form for most kettlebell movements. How to breathe, engage your core, plank, hinge, dead-lift, squat, swing, clean, high pull, snatch, & Turkish getup. All of these dynamic movements will prepare new members and old members to take Toadal Cross-Training classes with confidence. The snatch and turkish get up are the most advanced of these movements.I hope you have an awesome week! Christa B 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: 10 rounds 10 pullups or TRX Pullups 20 pushups 30 squats 250 M Run or Row 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 Hollow body rock 10 sec MTN CLIMBERS 25-45 WOD: 5 rounds 20 min cutoff 8 Burpee 4/4 Sit out 8 DBL KB Bent over row 4/4 Snatch 4/4 DBL KB Reverse Lunge WEDNESDAY 0-20 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP: 3 Rounds 20 Jumping Jacks 10 Burpee NO Push Up 20 Plank Jacks 10 Skaters 20-30 STRENGTH 10 min 5 KB DEADLIFT & 10 TRX HAMSTRING CURL R.T.R (run the rack) AMRAP 5 reps KB DEADLIFT After each deadlift do TRX HAMSTRING CURL 10 reps. Then move up to the next kb. When you get to heaviest go back to the beginning and R.T.R again. 30-45 WOD: PARTNER UP! 15 min AMRAP with Ascending reps ADD 1 rep every round (partnerA does all right side then switch, partner B does the right side. Switch Partner A does all left side, switch, Partner B does all Left side. Switch add a rep.) PARTNER does situps while waiting to go 5 KB S.L. DEADLIFT R 5 KB SWING CLEANS R 5 KB STRICT PRESS R THEN PARTNER GOES on Right arm 5 KB S.L. DEADLIFT L 5 KB SWING CLEANS L 5 KB STRICT PRESS L THEN PARTNER GOES on Left arm (Switch partners when switching arms) THURSDAY 0-15 BASIC MOBILITY & DOWELS (5 MIN) WARM-UP: 3x 30on/10off KB Goblet Thruster Burpees Hollow body rocks Box Jump or Step Up alternating legs 15-30 STRENGTH 8 min PARTNER PULL UPS and then 10 Burpee pullup & 250m 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 250m Run. 30-45 WOD: 10 Rounds 45 sec on// 15 sec off Alternate between to two exercises -SEATED DBL KB STRICT PRESS or HANDSTAND PUSHUP or PIKE PUSHUP -Strict Pullup 5 Min AMRAP (TRY FOR 3-4 ROUNDS) 5 Burpee Box Jumps 10 Ball Slam FRIDAY 0-10 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP 5 min AMRAP 10 Cross Body Mtn Climbers 10 Jump Lunge 20 Butt Kickers 2 lateral lunge burpee (burpee w/ 2 lat lunge @ top) 10-25 STRENGTH LUNGE R.T.R DBL KB LUNGE LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up. 25-45 BENCH MARK WOD!: Lisa 20 minute AMRAP Beginner 20 V ups legs up knees bent hands to toes 20 Swings (Two hands one kettlebell) 15+lb Women 20+lb Men 20 Squats to parallel position (top of knee higher than crease of hip) Run 250m Intermediate 20 V ups legs stay up hands to toes 20 Swings (Two hands one kettlebell) 35lb Women 53lb Men 20 Alternating Lunges Total(Back Knee Kisses Ground) Run 250m Advanced 20 V ups full extension hands to toes 20 Swings (Two hands one kettlebell) 53lb Women 70+lb Men 20 Jump Lunges Total(Back Knee Kisses Ground) Run 250m SATURDAY 0-10 BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC WARM-UP: REPS 10-14-18 Pike pushup Reverse plank leg lift Squat jacks SHORT RUN 10-30 STRENGTH: Press (H) 3 rounds 30 sec plank hold 30 sec pushup 6 min Form a circle. Moving clockwise around the circle. One person goes at a time. Each person does 10 DBL KB CHEST PRESS and holds KBS UP IN AN ISOMETRIC HOLD till it is their turn again. If one person lowers KBs, everyone does 2 inch worms. Then resume. 30-45 WOD: for your best time! (15 min cut off) 3 rounds 10 single leg deadlift R 5 pushups 10 single leg deadlift L 5 pushups 1 TGU R 5 pushups 1 TGU L 50m DBL KB Waiter Carry 50 Jump Rope or 10 Double Unders -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook TXT STRENGTH WEEK 6
TXT PROGRAMMING 09/11/23-09/16/23 STRENGTH WEEK: #6 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 20/10 sec Squat Double Squat, Double Rev Lunge Bicycle 20-30 SQUAT Strength RTR (run the rack starting lightest working up to heaviest) 5 reps on each weight (goblet or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB. 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 TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Lateral High knees HINDU PUSHUP Sit up Inch worms 15-25 Strength Horizontal Press (KB CHEST PRESS) RTR 5R/5L One Arm KB Chest press THAN 5 sets of 5/5 at top weight 25-45 WOD 15 Min AMRAP 5/5 Reverse plank leg lift (facing the ceiling) 20 PUSH UP 30 Hips Elevated KB Pullovers (KX 25W/40M) 40 Beast Bird dog (bird dog with knees elevated) 50 Jump Rope 250M ROW or Run 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 Short run 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest)
30-45 10 Min AMRAP Short sprint or 100m row sprint 10 Box Jump 10 Wall Ball Situp (KX 14W/20M) 10 Over head Kb swing (KX 25W/40M) 5 Rounds 45 sec KB Dead Bug(KX 25W/40M) 15 sec Bicycle THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 AMRAP 20 mountain climbers total 10 Glute Bridges 5/5 Alternating side lunges 2 Inch worm + scorpion 10-20 Strength Power lift Deadlift 10 MIN EMOM ODD: 5R/5L Single Leg Deadlift (RTR through out EMOM) wall sit remainder of min EVEN: 10 Heavy Sumo DL (RTR through out EMOM) + 5 jump squat 20-45 WOD: DO NOT DO OUT OF ORDER 25 min to finish Must stop and do10 jump squats every 2 mins 22 Goblet Squats (pause at the bottom 1 sec) 12/12 Goblet Lunges (KX 25W/40M) 22/22 Foot Elevated SL Glute Bridge 12/12 Goblet Bulgarian split squats (try for full range of motion) (KX 25W/40M) 22 Heavy Deadlifts (KX 60W/100+M) 22 Sumo Deadlifts (KX 60W/100+M) 22 kettlebell swings (KX 25W/40M) 22 TRX Hamstring curl 22 JUMP ROPE (GOTTA GET THOSE CLAVES BABY!) FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 20on/10 off Jumping Jacks Diver sit ups Plank to T Serratus push up to pike 15-25 Strength Vertical Pull 10 min AMRAP 10 pull ups 30 sec bar hang 5/5 Plank Row 25-45 WOD 20min Cutoff 3 Rounds -7/7 KB Snatch(KX 25W/40M) -7/7 KB Clean (KX 25W/40M) -7 Pull up -THEN AMRAP- 3 Rounds 5 Superman to V Up (you gotta roll over) 5/5 Sit Outs 5 inchworm + pushup 15 TRX MUSCLE UP SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 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 5/5 Snatch to curtsey lunge (lunge back with same side as KB) (KX 25W/40M) 10 total (count your press) KB russian twist w/ press (KX 25W/40M) 10 Gorilla Row (KX 25W/40M) 5/5 OA Rack Squat (KX 25W/40M) 10 Jump Lunge 10 Hollow body rock TXT PROGRAMMING
09/04/23-09/09/23 STRENGTH WEEK: #5 Good Morning TXT Fam! Labor day is Monday and our only class is 8am west side with Coach Heather. Clubs open 8am-1pm no childcare. September 10th Coach Heather will host an ocean kayaking txt get together. It will be in the harbor. To join please sign up for the 2.5 hr rental option on the santa cruz kayak connection website for Sunday September 10th 10:30am. Please email txtsantacruz@gmail.com with questions. Kayak connection link below. https://kayakconnection.com/ If you would like to join please sign up on the santa cruz kayak connection website asap. Have a wonderful weekend, Christa B MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5 hindu pushup 10 sit ups 20 spider planks 10 gob chest press 10-20 Strength Horizontal Pull: (ZOOM Plank on bench and 5/5 KB Row then hollow body hold for 1 min.) 3 ROUNDS EACH PARTNER UP A. 10 TRX row negatives (3 second lower) B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] 20-45 WOD: 1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 500m or 5 Laps RUN 20R/20L KB Clean & press 30 Box dips Row 500m or RUN 5 Laps 30 KB swings 20 Gorilla Row 10 Box Jumps 5 Burpess TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 15,10,5 X walk 10 squat jacks 10 leg lift 10 over the shoulder ball throw 20-30 SQUAT Strength Tempo squat & goblet squat 3 rounds 6 Tempo gob squat 3 sec down, 2 sec pause, 0 up, 0 pause at top 5 RTR Gob squat no tempo 10 Jump squat 30-45 WOD: 30/20/10 -WALL BALL -BOX JUMP -KB SWING HIGH PULL -BALL SLAM 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 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: 5 ROUNDS [15 MIN] 5 TRX PUSHUP 5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 (zoom KB skull crusher) 5R/5L KB SNATCH 1R/1L TURKISH GETUP* from the TOP DOWN *After the last clean and press, from the lockout do the down phase of the getup until you are laying down and then get back up. THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm scorpion 5 iron cross 5 pike toe touch 20 bicycles 10 legs up toe touch 15-25 CORE Strength: [10 MIN] REP: 30/20/10 -VUPs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 25-45 WOD: 20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: One Arm Clean & Bottoms up Push Press Alternate arms Gob Squat bicep curl V-up & over add kb for extra challenge Bar Hanging slow leg lift & lower (can also be done on the floor) 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 20-30 Strength Power lift: Sumo Deadlift High Pulls Run the rack with 8 (4R/4L) SDHP till you find a top weight. Stay heavy for 4 total rounds. (ZOOM 10 min AMRAP 8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.) 30-45 WOD: 15 Min Ascending amrap start with 1 rep and do all movements on right then 1 rep all movements on left. Then 2 reps all movements on right and 2 all movements on left. Ect. 1. Kettlebell single-arm snatch 2. Kettlebell windmill 3. Kettlebell single-arm front squat 4. Kettlebell single-arm bottoms up press 5. 25 jump rope (reps stay the same.) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 Burpee lunge Long jump shuffle back Plank shoulder tap 20-30 Strength Vertical Pull: 10 min AMRAP alternate partners A: 5 PULLUPS B: partner plank 30-45 WOD: 4 Rounds 7R/7L REV. GOBLET LUNGE 4 T2B 14 GOBLET SQUAT 4 T2B 14 KB PUSHUP 4 T2B 7R/7L TURKISH SITUP 4 T2B *T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram TXT PROGRAMMING
08/28/23-09/02/23 STRENGTH WEEK: #4 Hi TxT Community, I hope you are having an awesome weekend. Please always focus on form over weight. If you work on the skill the ability to move up in weight will come. Patience is key with any skill or endeavor. LABOR DAY: MONDAY 9/4 Coach Nicole might teach a monday Labor day group class at live oak. I will confirm later. Otherwise ALL classes on 9/4 are canceled for Labor day. This will be our last week of ZOOM TXT since pandemic started. Thank you to our awesome Coaches Margaux & Ariana for continuing to teach online classes for our folks at home. Thank you to everyone who stuck with us during the trying times of lock down and the pandemic. I really appreciate your dedication to your fitness, health and our community. Thank You so much! Beach TXT is over for the summer, thank you for coming out and getting sandy. Maybe there will be a September POP-UP Beach TXT, no promises haha. Have a wonderful week! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: game tic tac toe with med ball you make up the rules 🙂 or play something else 20-30 Strength Power Lift: 10MIN - RTR 3x, 8R/8L KETTLEBELL CLEAN with swing. Work up to the heaviest kettlebell clean with great form. No rounding in the upper back. Shoulders are always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose a single or double kettlebell. 30-45 WOD: 4 ROUNDS (focus on form this a skill based workout.) KX for all movements 22W/44M 5 Squat + Halo R & L 1 Turkish get up to 3 windmill R (get down) 1 Turkish get up to 3 windmill L (get down) 3 DBL KB Renegade Row + Clean + 3 swing (set up larger weights to balance and row on, no pushup.) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 3 TRX Y/T/W 3 TRX TRICEP EXT 3 INCHWORM SCORPION 3/3 IRON CROSS 20-30 Vertical Pull Strength: PULLUP NEGATIVES with Partner pull ups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps Beginner: TRX Pullup Intermediate: Use bands Advanced: body weight or weighted 30-45 WOD: 15 min AMRAP 2 Chin up (KX no band) 4 KB Kneeling bicep curl + stand and press R (KX 20W/35M) 4 KB Kneeling bicep curl + stand and press R 6 CAL ROW 8 BOX OVER BURPEE WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 3x 10 BUTTKICKERS + 1 SPRAWL 1 LAP BEAR CRAWL 10 JUMP JACK + TOE TOUCH 10 TRX SQUATS 20-30 Lunge Strength: 3X Run the rack (RTR) FORWARD LUNGE 8R/8L reps. When you reach your top weight, back to the beginning of the rack and work your way back up again. Stress the importance of a tight core. 30-34 WOD: CIRCUIT THROUGH THE EXERCISES IN EACH GROUPING 20 Seconds On 10 Seconds Off For 4 Rounds Of: V Ups KB Swings (KX 35W/53M) 34-45 30 Seconds On 10 Seconds Off For 3 Rounds Of: Jump Rope or DBL UNDERS Wall Balls (KX 14W/20M) Goblet Squats (KX 35W/53M) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: Farmers Carry 4 sets x 20 sec on // 10 sec PLANK 20-30 Vertical Press Strength: DBL KB Alternating Strict Press 4 sets x 8R/8L reps rest inbetween sets. AFTER YOU FINISH ALL SETS OF THE ABOVE DO THE BELOW: KB Palms Facing Strict Press (lighter weight) 3 sets x 12 reps 30-45 WOD:REPS 12/18/21/18/12 (WAITER CARRY DOESNT CHANGE) 15 min cutoff 100M DBL KB WAITER CARRY (MODIFY TO SINGLE ARM IF NEEDED OR RACK CARRY.) (KX 25W/50M) KB SIT UP + PRESS (KX 25W/50M) KB HOLD OVER SHOULDERS + LEG SCISSORS (KX 25W/50M) (DBL REPS) SIDE PLANK HIP LIFT R SIDE PLANK HIP LIFT L FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 rounds 15 sec hollow body hold then roll over holding right 15 sec superman hold 20-25 Core 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) 20 MIN TOTAL TRX Mountain Climbers (MODIFY TO NO TRX) KB DBL OR SINGLE High Pull Swing (KX DBL 25W/50M)(modify to no swing) Bicycles Ball Slam (KX 15W/20+M) REST or PLANK SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 10 TRX HAMSTRING CURL 10 KB GOOD MORNING 3/3 GSW STRETCH 100M ROW 20-30 Lift Strength Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps on Each: (really focus on getting them to the next level safely) BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women) INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women) EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone) 30-45 WOD: 10 Rounds As Fast As You Can Of: (ASCENDING BURPEES 😀) Run 250m Burpees (Do 20 reps First Round The 18,16,14,12,10,8,6,4,2) TXT PROGRAMMING
08/21/23-08/26/23 STRENGTH WEEK: #3 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30 Jump rope 10 Deadbug 10 Bird dog 10 Hollow body rocks 4 high knee 10-20 CORE Strength 3 ROUNDS 30 sec on// 10 sec off of: WATCH DEMO CLICK ME · KB Sit up & Twist L(right knee bent, left leg straight, sit up left elbow to right knee) · KB Sit up & Twist R · KB Alt. Jack Knife (single leg v-up) · DB Russian Twist Punch (legs off ground to make it harder) · Legs up KB Toe Touch 20-45 WOD 11 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.) START WITH: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) THEN 10 MIN AMRAP: T2B or hanging leg lift Wall Ball Sit up (KX 14w/20m) KB Swing (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE X10 Jump Rope or x5 Double Under 2 Tire flips or 5 KB Deadlifts (KX 35w//53M) (reps never change) FINISHER: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises BANDED GOOD MORNING DEMO (working on the hip hinge) KB HALO alternate sides 15-25 POWER Strength: 10 min EMOM (great time to learn correct form) RTR 1 min ro finish 10 KB SWING, Rest remainder of min. can be DBL KB. RTR and try to do the most challenging weight for the last 3 rounds. DEMO FOR HIP TIMING 10x KB SWING OR DBL KB SWING 25-45 WOD: THE KRISTOF BENCHMARK ADD 1 REP TO SWING, CLEAN, SNATCH each round to each side. SHOULD END WITH 5 REPS ON EACH SIDE. 5 ROUNDS 1 SWING, CLEAN, SNATCH R (KX 35W/53M) 1 SWING, CLEAN, SNATCH L 10 DBL KB SQUAT (KX 25W/45M) 10 KB DEAD BUG (KX 35W/53M) 10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds 20/10 Plank shoulder tap to pike reach R/L TRX Y or DB FRONT RAISE KB push up to push back 20-30 Horizontal pull Strength 3 ROUNDS Super set 8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom) 10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row) 30-45 WOD: ASCENDING AMRAP REPS 3,6,9,12,15…..& up til 15 min is up. Renegade Row + Pushup (KX dbl 25w/ dbl 50m) GOB squat, press, overhead tricep ext (KX 25w/50m) TRX Tricep EXT Box Over Ball Slam (step or jump over box, slam ball once on the ground on the other side) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 goblet squat 10 Glute bridge to single leg kick 5/5 lateral lunge to sprawl 20-30 Squat Strength: First do tempo then do non-tempo GOBLET SQUAT DEMO KB TEMPO Goblet Squat 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) KB Goblet Squat 3 sets x 10 reps Attempt to increase off tempo weight 30-45 WOD: REPS: 24/20/16/12/8 (split reps between sides) [15 Minute CUTOFF] DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion) DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M) KB Windmill R (KX 20lbw//35M) KB Windmill L WALL BALL (KX 14W//20M) FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3 inch worm + scorpion 10 v-up 10 elbows into body, band pull aparts 20 Seal jacks 10-25 HORIZONTAL PRESS STRENGTH: MOVE THROUGH EXERCISES AS A CIRCUIT 3 ROUNDS 6 Tempo DBL KB Chest Press OR Goblet chest press 4210(:4 down,:2 pause, explode up, no pause at the top) 10 Wide KB Chest Press (Increase weight higher than tempo weight if possible) 10/10 Single Arm KB Chest Press 250-45 WOD 5,10,15,20,15 10, 5 [-20 min cutoff] SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDE BE HELD OVER SHOULDER FOR 1 MIN. REPS 5,10,15,20,15 10, 5 KB SQUAT HOLD AND BICEP CURL (KX 30w//50M) KB SIT UP (KX 30w//50M) PUSHUP MTN CLIMBER (DBL COUNT) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 core marching 10 Jump Squat + Heel click 20 high knees 1 Lap side slides (both sides) 150 m run or row 20-30 Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight. TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.) For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up. It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight. 30-45 WOD: CHIPPER WOD: 20 minute cutoff can chip away in any order
TXT PROGRAMMING 08/13/23-08/19/23 STRENGTH WEEK: #2 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds: 5 inch worm 10 scorpion 10 iron cross 10 kb squat/bicep curl, stand and overhead tricep ext. 20-30 Horizontal Press Strength Pyramid of REPS 1,2,3,4,5,4,3,2,1 1 DBL KB Chest Press 1 KB CHEST PRESS R 1 KB CHEST PRESS L 30-45 WOD Run To The Hills (KX 35W/53M) “Run To The Hills” For time with 25 minute cutoff: 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min cut off 3 Rounds Short run 30 jump jack 30 mtn climber 30 butt kicker 20-30 CORE Strength 10 min cutoff With a wall ball 4 Rounds 20 reps of each CLICK ME TO SEE HOW IT'S DONE
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.) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 ROUNDS 20 sec on/10 sec off TRX ROW 4 high knees to sprawl (elevate sprawl to a box for beginners) Alternating single leg v-ups (modify to alt side crunch) 20-30 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 3 Rounds 1 min on each TGU R (KX 35w/53m) TGU L KB SWING SQUAT or KB SWING (KX 35w/53m) Hollow Hold DBL KB Farmer Carry (KX DBL KB 53w/80+m) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20 sec on/10 sec off Frog hop around the room Banded lat pulldown Alternating single leg v-ups Hanging shoulder packing 10-20 Vertical Pull Strength 10 MIN AMRAP 10 Pullup 30 sec hollow hold 20-45 WOD 5 Rounds 15 min cutoff 10 KB SWING (KX 35W/53M) 10 TRX MUSCLE UP 5 GOBLET THRUSTER DEMO (KX 35W/53M) 50m WALKING LUNGE OR GOBLET WALKING LUNGE(KX 35W/53M) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 Bicycles 3/3 walking lunges 10 Glute Bridges 5/5 x walk with band DEMO 20-30 LUNGE Strength 5 rounds 15/15 Jump Lunge (Modify Lunges for beginners) 5/5 KB BOX STEP UP DEMO 30 SEC WALL SIT 30-45 WOD ascending and descending reps. Circuit through the exercises. 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 5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO 10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5 min cut off 3 x 3/3 ice skater + 1 sprawl each side 3x Inchworm + scorpion Seperate exercises if to difficult 10 Touch jump 10 Gob Thruster 15-25 Vertical Press Strength 10 min cutoff 5 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 25-45 WOD: Benchmark THE LEAH (20 min cutoff) 10 Rounds 4 Handstand Kick up or Spinal rock handstand 4 Burpee Box Over (KX 20W//24M) 4 DBL KB Snatch (or high pull or swing) (KX 25W//40M) 40 Jump Rope TXT PROGRAMMING
08/07/23 - 08/12/23 STRENGTH WEEK: #1 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP STRENGTH MUST START IN 10 MIN INTO CLASS 30 Mountain Climbers 2/2 Rocking Lunges 10 Superman 20 Glute Bridges 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 forward Lunge 10/10 Dbl KB Bulgarian Split Squat 10/10 Dbl KB Single Leg RDL + KB Clean 25-45 WOD: *THE SUBE* 20MIN CUTOFF GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER WOD: X 10 thrusters (B w15/m25) (I w 20/ m35)(A w30+/m40+) X 20 push ups X 30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+) X 40 bicycles (per leg) X 50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+) X 40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 thrusters X TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 5 Min AMRAPSTRENGTH MUST START IN 10 MIN INTO CLASS 2 x Walk out, push back, hop Pulsing lunge 10 r/l 10 band pull aparts 5 o.h. Kb swings 40 Bicycles 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 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) 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! 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 FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 1 min leg scissors 30 sec mtn climber 1 min lateral leg scissors 30 sec glute bridge 1min side plank leg lift right- (do left second round) 30 sec jump squats 20-30 STRENGTH HORIZONTAL ROW 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 LUCKY #7 FOR MAYOR MARGAUX!! - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches R (KX 35W/53M) 7 Snatches L 7 Burpees 7 Pullups SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 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 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) |
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