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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TXT PROGRAMMING
07/31/23-08/05/23 STRENGTH WEEK: #10 MONDAY 0-20 min Isolated Mobility,& Dowel stretch, warm up drills, Movement Patterning/Technique, Warm Up: 3 rounds 6/6 KB Plank Pull through 6/6 Single leg v-ups 6 pushup 20 jump rope 20-30 Vertical Pull Strength (PULL UP) Work On One Of The Exercises For 10 Minutes (really focus on getting them to the next level safely) BEGINNER - Pullup Negatives (Goal Is 3 Slow Reps To Bottom) INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets) EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30 lb Women/2-50lb Men) 30-45 WOD 1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of: One Arm TRX Power Pull Right One Arm TRX Power Pull Left One Arm KB Push Press Right One Arm KB Push Press Left KB Goblet Squats (KX 35/53) REST 1 Round TUESDAY 0-20 min Isolated Mobility & Dowel stretches dynamic warmup , Movement Patterning/Technique Warm Up: 3 rounds 1/1 Around the world lunges (front, side, back = 1 rep) 5/5 Bulgarian Split Squats 5/5 single arm Kettlebell Swings 30 butt kickers 20-30 Lunges - Walking Lunge / ROW
30-45 WOD: 15 Rounds For Time Of: (15 Minute Cut Off) 15 KB Swings (Modification Deadlift)(KX 35/53) 50 Jump Rope (KX 25 Double Unders) WEDNESDAY 0-20 min Isolated Mobility and dowel mobility, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 3 Rounds 5 Push up to pike (you choose difficulty level) 10 high Knees 5/5 Plank w/ rotation 20-30 Press Strength Turkish Get Up w/ Press RTR & work up to a 1 rep max doing a press at each of the seven stations of the Get Up. No need to get back down- just place the bell back on the floor. Repeat top set 2X. Give plenty of rest between sets. 30-45 WOD15 Minute AMRAP Of: Run 250m 10 KB Snatches R (KX 35/53) 10 KB Snatches L (Modification: DB Snatch or One Arm KB Swing) 20 Chinees THURSDAY 0-20 min Isolated Mobility & dowel stretch, dynamic core breathing warm up drill, Warm Up: 5 min AMRAP 3R/3L KB WINDMILL with a yoga block balancing 5 KB Swing to High pull 3/3 Windshield wipers 10 deadbugs with med ball 20-30 CORE: Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps) BEGINER - Hanging Knee Raises INTERMEDIATE - Hanging Knees To Elbows ADVANCED - Hanging Toes To Bar EXPERT - Strict Toes To Bar (SLOW) 30-45 WOD 8 ROUNDs: 20 Seconds On/ 10 Seconds Off on Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: Pullups Burpees Lying Leg Raises OR Hanging Leg Lifts TRX Jump Squats FRIDAY 0-20 min Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Seated Hip Rolls with arms over head Hip Circles cat cow(On all fours press back to childs/cat pose then circle forward to neutral cows pose.) Gentle lateral lunges Scorpions Iron Cross 20-30 Lower Pull Strength SUITCASE DEADLIFT - Run the rack to top weight of five reps. Perform 4 sets of 5 reps at top weight. 30-45 WOD: Get As Far Through The List As Possible In 15 Minutes: 100 Jump ropes 20 TRX Rows 90 Jump ropes 20 KB Swings (KX 35/53) 80 Jump ropes 10/10 Jump Lunges 70 Jump ropes 20 One Leg Deadlifts (10 R/10 L) (KX 35/53) 60 Jump ropes 20 TRX Jump Squats 50 Jump ropes 20 Bottoms Up Presses (10 R/10 L) (KX 25/44) 40 Jump ropes 20 Wall Balls (KX 14/20) 30 Jump ropes 20/20 Mountain Climbers 20 Jump ropes 20 Push Ups (focus on holding that perfect plank) 10 Jump ropes SATURDAY 0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games Warm Up: 6 min AMRAP 5/5 TRX One Arm Row 10 Banded tricep ext 10 Superman 10 Plank Jack w/ Mountain Climber 20-30 Horizontal Pull Strength - KB LAWN MOWER ROW WITH TRX BACK FLY Work For 10 Minutes RTR 3/3 reps Lawn Mower Row. & 10 TRX Back Fly (superset only on RTR) 5 sets of 3 reps on each arm at top weight. And try for a 1 rep max heaviest one arm row with THE BEST form. 30-45 WOD: 21-15-9 Butterfly Sit-ups (AB Mat optional) Double Under (Mod: singles 63-45-27) KB Swings (KX 35/53) Hand-release Pushups (Mod: Elevate to hands on box) TXT PROGRAMMING
07/24/23-07/29/23 STRENGTH WEEK: #9 Hi TXT Community!! The 30 DAY CLEAN UP started July 23rd. I hope you are as excited as Tara & I are about eating cleaner and prioritizing your health & fitness!! Beach TXT starts August 4th. We will meet at Live Oak at 5:30 and go to 20th from there. Have an awesome week! Christa B MONDAYa 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. WARM UP:3 rounds 10 kb good morning 10 kb swing 10 touch jump twist 10 plank hip tap Short run 20-30 Lift Strength 4-5 Rounds SUMO DEADLIFT 6/6 Single leg DL 6/6 Rotational Deadlift 6/6 (MODIFICATION: ROMANIAN DEADLIFT NO ROTATION 6 reps) 30-45 WOD Buy in: 1 minute plank hold 13 min AMRAP 7R/7L REV. GOBLET LUNGE or modify for what is best for your knees 4 T2B or K2E or V-up (*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. ) 14 GOBLET SQUAT 4 T2B 14 Both Hands on Single KB PUSHUP OR Regular push up scaled on a box 4 T2B 7R/7L TURKISH SIT UP (To hip bridge point and back down.Half of a get up) 4 T2B Buy out: 1 min Reverse plank hold TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds: 30 sec on/10 sec off Alternating pike reach Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 15-25 Horizontal Pull Super Set 10 Min AMRAP 5 R/ L KettleBell Plank Row (From elevated plank position on box) 5 R/L KB Swing High Pull (MODIFICATION: perfect the swing or do high pull without swing) 5 TRX Muscle Up 25-45 WOD 1 time through: 10 TRX ROW (KX Horizontal) 10 Push up 10 TRX ROW 20 KB Pullovers (KX 35W/53M) 10 TRX ROW 30/30 KB Mountain climbers (KX 35W/53M) 10 TRX ROW 40/40 Bicycles 10 TRX ROW 50 Sit up (KX GOB SIT UP 25W/50M) 10 TRX ROW 40 Plank Jacks 10 TRX ROW 30 V ups 10 TRX ROW 20 Dips on a box 10 TRX ROW 10 Close grip push ups 10 TRX ROW WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3-4 Rounds 5 min CUTOFF 40 Mountain Climbers 10/10 S.L. Glute Bridge 10 Squats 10/10 Clams 20-30 Squat Strength: 10 MIN EMOM ODD: 3R/3L Single Arm Front Rack Squat & 6 Jump Squats EVEN: 15 Sumo Goblet Squat 30-45 WOD ASCENDING REPS Add one rep every round 5,6,7… CUTOFF 15 min 5R/5L Clean from the ground and Press 5 Burpees 5 Thrusters (KX 35W/53M) 5 Glute Bridge THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30/10 Scapular pushups High Knees Single KB Goblet chest press with hip bridge Jumping jacks 20-30 Horizontal Press 10 min cutoff Superset 3-5 rounds of 5 reps One arm KB Chest press (hips elevated)R One arm KB Chest press (hips elevated)L TRX CHEST FLY 30-45 WOD 15 MIN CUTOFF 5 Rounds 5 Bottoms up Press (R)(KX 20W/40M) 5 Bottoms up Press (L) 10 DIPS on box 10 TRX BICEP CURL Short run or row (trainer decides distance) FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 3 inch worm scorpion 3/3 iron cross 6 Legs up toe touch 20 bicycles 30 Butt kickers 15-25 CORE Strength: [10 MIN cutoff] REP: 30/20/10 (modify reps if needed) -KB Dead bugs -Sideplank hiplift R (MODIFICATION: Bend bottom knee or hold side plank for time) -Sideplank hiplift L -Abmat situp 25-45 WOD: 15 Min Ascending AMRAP start with 2 reps (KX for advanced members 35W/53M & bottoms up with situp has no set weight.) KB Halo R KB windmill R KB single-arm front squat R KB Halo L KB windmill L KB single-arm front squat L Kettlebell single-arm Sit Up (KX with bottoms up hold)L Kettlebell single-arm Sit Up (KX with bottoms up hold)R 250m run or row SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30 Grasshoppers 10 Serratus Push ups 30 Leg Scissors 3/3 Lunges 20-30 Power Lift You can RTR and then stay at most challenging weight 10 Min AMRAP 3R/3L Alternating Standing Strict Press (alternate the press) 50M Farmer Carry 30-45 WOD: REPS 30/20/10 15 min cutoff BURPEE BOX JUMP KB SWING (KX 35w//53/M) TRX T 10 cal row TXT PROGRAMMING
07/17/23-07/22/23 STRENGTH WEEK: #8 Hi TxT Community! I’d like to welcome Mette Griffith to our training team!! She is currently subbing when she can. We have one more week till the 30 day diet clean up. Our TXT Team wants to make sure that we're doing everything we can to promote health and wellness. That's why Tara & I created the 30 Day diet clean up. Join us in eating cleaner, training smarter, and feeling better. Your health journey by eliminating sugar, alcohol, dairy, processed foods for 30 days. Helping them get back on track with a nutritious and delicious diet of lean proteins, veggies, fruits, low glycemic carbs, and healthy fats. We are including txt and urging everyone to take 3 days a week of our 45 min fitness routine plus once a week group hike with Coach christa on Sunday, Zoom check-in and meditation with Coach Tara, and Zoom call with Coaches Christa & Tara. The 30 days are Plant based & omnivore diet friendly. All fitness levels are welcome. It starts July 23rd!! click on the button above to find out more & sign up. Pricing for The 30 days: $45 TXT (Toadal Cross-Training member) $99 Toadal Fitness Member $150 non-member https://www.eventbrite.com/e/30-day-diet-clean-up-tickets-654504700177 Schedule covering reminder: Christa covering 6am MWF SV Kristof covering 6am MWF WS Mette covering 6am and 8am Monday Cabrillo 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 group game Get in a circle, everyone holds a plank. Everyone takes a turn doing 1 push-up, then 2 push-up all the way up to 5. Trainer can choose the rep range for the game. If anyone falls from Plank everyone does 1 Burpee. Make up rules as you please. 20-30 Power Lift - Dbl Kb Chest press RTR at top weight 5x5 Finish with 3 sets of 10 reps trx chest fly 30-45 WOD: 15 min cut off Do 3 reps burpee Kb Swing and 50 Jump rope. Then 6 burpee kb Swing and 50 Jump rope. Jump rope reps never change. Work back and forth between the two exercises till you finish the burpee kb swing rep pyramid. Reps 3-6-9-12-15-12-9-6-3 Burpee Kb Swing (kx 25w/40m) (separate movements if the transition from burpee to Kb swing isn’t perfect) Reps 50-50-50-50-50-50-50-50-50 Jump rope or (25 dbl under)(modification: jump Jack) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 6-12-18 Plank shoulder tap Serratus push-up Band pull apart in front of body Sit out 20-30 Vertical Pull 10 min EMOM Odd min: Pullup as many as you can Even min: chin over bar or bar hang or plank 30-45 WOD: 7 Rounds 10/10 north/south Kb Plank (kx 35w/53m) (up/down =1 rep, try not to let hips rotate in the Plank ) 10 ball slam (zoom gob squat bicep curls) 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 STRENGTH 10 min cutoff CHOOSE A KB THAT YOU CAN DO 3TGU ON EACH SIDE WITH GREAT FORM 1R/1L, 2R/2L, 3R/3L, 2R/2L, 1R/1L TURKISH GET UP 30-45 WOD: 6 rounds 3 Clean + S.L.D.L + Reverse Lunge R (kx 35w/53m) 3 Clean + S.L.D.L + Reverse Lunge L (do this as a flow)(modification: seperate movements if they are to challenging together.) 3 Box Over (modification 3/3 step up) 3 wall walk or inch worm FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 with a partner -Squat wall ball toss over trx A frame -Use green pullup band to hold partner back for partner sprint. Band goes around hips of sprinting partner. Other partner is behind hanging on to band. - switch partners and sprint again 20-30 Vertical Press 3 Rounds 6/6 narrow shoulder press 6/6 wide shoulder press 30-45 WOD 3 ROUNDS 10 KB DEADLIFT (kx 70w/109m) 10 Burpee lateral hop 10 Sit up + gob shoulder press (kx 25w/40m) BUY OUT: 1 mile Run or 1609m row SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 rounds 10 Beast Bird dog 10 dead bug 10 pike + alt forward Lunge 20-30 Core: 2 rounds 1 min on each no 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. Try to final all the work before the minute is over. If you do not you do not get rest. 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 5 burpee -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram TXT PROGRAMMING 07/10/23-07/15/23 STRENGTH WEEK: #7 MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: group warm up!! Make 2-3 separate lines of equal amount of people Have everyone line up. Have a line of 3-4 objects to run suicides to facing the pullup bar. 1 person will run suicides and then finish with 1 pullup or jump bar touch and then tag a new teammate to run. Teammates not doing the suicide run & 1 pullup will do jumping jacks, bicycles, ball slams TRAINERS CHOICE. Until it is their turn to run suicides. First team finished does not have to do 5 burpees 15-25 Strength Vertical Press 10 min AMRAP DBL KB SHOULDER PRESS: REPS 1,2,3,4,5,6,7,8,9,10 KB SQUAT HOLD & BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10 25-45 WOD 20 min Cutoff 3 rounds: 5/5 Turkish getups, (kx 35w/53m) 10 sumo deadlift high pull, (kx 53w/80m) 10 V-up + Superman 1 lap farmer carry (kx dbl 40w/80m) TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 5 min Warm Up:Group warm up, RUSSIAN TWIST PASS Grab a wall ball. Have everyone sit side by side with enough space to tap the ball in between you on the ground. Everyone sits up tall with feet off of the ground. The person at the beginning with the ball passes it and then runs (or bear crawls) to the end of the line and then waits for the ball. Each person after getting the ball runs to the end of the line. Once the line hits the wall. Go back the other way. :) 10-30 CORE Strength 3 ROUNDS 45 sec on 15 sec off
30-45 WOD 15 Min AMRAP 10 DBL 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) WEDNESDAY(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(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) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 5 BOOTSTRAPPER 5/5 TRX Power pull 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 20-30 Horizontal Pull Strength: RTR with 5 rep DBL KB Bent Over Row superset with 15 rep banded tricep pulldown When you reach your top weight for dbl kB bent over row do 5 sets with banded tricep pulldowns. 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): · 10 Burpees Wall Ball · 20 Pull Up · 30 Ball Slam · 40 KB overhead Swings (KX 35W/53M) · 500M ROW modify length for anyone who needs it. · 40 KB overhead Swings (KX 35W/53M) · 30 Ball Slam · 20 Pull Up · 10 Burpees Wall Ball FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 5 min Warm Up: group warm up Frog Hop Tag. When someone is tagged they have to do 1 Burpee. No Tag backs. 20-30 SQUAT Strength RTR (run the rack starting lightest working up to heaviest) 5 reps on each weight (dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB. 30-45 WOD 5 Rounds 15 min cutoff 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) 6 TRX Row OR 3/3 Gorilla Row (KX 35w/53m) 4/4 SA Squat (KX 25W/40M) 10 Box Jump 12 Hollow body rock SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up with a partner or group of 3 if there aren't enough people 3 rounds 20/10 Push up high five Sit up ball throw 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 5 Rounds 10 Pull Up or TRX Pull up 20 Push up (band around hips can help) 30 Squat (body weight, butt touches wall ball every time) 250m run or row -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram TXT PROGRAMMING 07/03/23-07/08/23 STRENGTH WEEK: #6 Happy July TXT Fam, We have finally made it to summer and warmer weather, Hooray! For the 4th of July Holiday this year, there will only be one txt class at West Side Club. Coach Christa will lead a fun sweaty workout. We welcome you to bring your friends and family to join us at no charge. Please no one under 15 years old. There will be no other classes Tuesday fourth of July & all clubs are open 8am - 1pm. Wednesday July 5th is back to our normal schedule. WEST SIDE CLUB ONLY 7/10 : There will be no 6am/8am class Monday July 10th due to wall demolition at the west side. Class will resume July 12th. We apologize for the inconvenience. BEACH TXT: Get ready for some sandy fun starting Friday August 4th! We will meet at live oak Toadal 5:30pm and go to 20th for our summer beach workout! Friends & family can join in the beach workouts for $5 a class. 30 DAY DIET CLEAN UP: You asked for it and we heard your request! As an intereum 6 week challenge Christa & Tara are going to offer the 30 day diet, mental & fitness clean up. To help you clean up your eating habits, take time for yourself & get back into those regular workouts. Weekly shopping lists will be provided, along with meditation & yoga live stream with Tara & Sunday group hikes with Christa. More info TBA We have had a few trainer schedule changes at the clubs. Here is a basic overview of our class schedule. Scotts Valley 6am MWF Chris 5:30pm MW Christa 9am Sat Christa West Side 6am & 8am Christa *currently looking for an evening trainer Live Oak 6am Tu/TH Ryan Noon MW Nicole Noon Tu/Th Kristof Noon Fri Christa 5:30pm MW Zoe 5:30pm Tu/Th Jason 9am Sat Aaron Cabrillo 6am & 8am MWF Ariana 6pm MW Ariana ZOOM 6am MWF Ariana 8am MWF Margaux *recordings of coach Margaux's classes on https://www.youtube.com/@toadalcrosstraining MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Alternating single leg glute bridge Goblet squat Butt kickers 20-30 Strength: 10 min cut off 5 reps DBL KB Squat RTR 3x light, medium, heavy KB 30-45 WOD: 3 ROUNDS 3/3 Turkish Get Up (kx 35w/53m) 100M DBL KB Farmer Carry (kx 40w/80M) 6/6 KB Clean + Squat (kx 35w/53m) 10/10 DBL KB Box Step Up (kbs by side) (kx 20w/40m) TUESDAY only class offered 8am at west side with coach christa HAPPY 4th of July!!! 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5min make a circle and everyone hold plank go around circle and everyone does 1 pushup, then 2 pushup, then 3 pushup. Hold plank the entire time. If anyone falls from plank then everyone does a burpee. And continue up through reps 20-45 min WOD: 2 ROUNDS 4 TIRE FLIP or 8 KB Deadlift RUN 1x TRX A FRAME MONKEY BAR or 10 PULLUPS or 10 TRX ROW RUN 30 BATTLE ROPE DRUM (DBL COUNT) RUN 10 DBL KB CHEST PRESS RUN 5 WALL BALL BURPEE RUN WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min cutoff REPS 10, 8, 6 Bicycle (dbl rep) Mtn Climber (dbl rep) Hanging knees to navel Short jog 20-30 Core Strength 10 min AMRAP Run or Row 150M 20 KB Dead Bug 30-45 WOD 3 Rounds 1 min on each circuit through exercises Wall Ball situp Jump Rope Row or Bike KB Swing (KX 35W/53M) Hanging or Laying leg lifts THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 3 Hindu pushup 4 KB SWING 5/5 BIRD DOGS 20-30 Strength Power Lift: 5 rounds 5 DBL KB STRICT PRESS 50M DBL KB Front Rack Carry 30-45 WOD: 4 Rounds of 50m/50m OA WAITER CARRY (KX 35W/53M) 10 BOX JUMP 5/5 KB SNATCH (KX 35W/53M) FINISHER: 30 BURPEES FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30 sec on each TRX Y Ball Slam 20-30 Strength Vertical Pull: 3 rounds 10 Strict pull up 10 Banded Tricep Extension 10 Banded Kneeling Lat Puldown 30-45 WOD: 15 min CUTOFF REPS 10,9,8,7,6,5,4,3,2,1 TRX MUSCLE UP GORILLA ROW (DBL REPS) (KX DBL KB 35w/53m) BOX OVER BALL SLAM SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 20/10 Partner squat and wall ball throw Partner sit up & ball Pass 20-30 Strength Lunge 5 min AMRAP Static squat hold and run! Partner up:One partner holds a static squat, while partner completes a 150m run. and switch. 5 min Complete 3 rounds 5 rep max DBL KB walking Lunge 30-45 WOD: 15 min CUTOFF Run 250m 20 Sit-ups 30 Double Unders or 90 singles jump rope 50 Air Squats (no weight) 30 Double Unders or 90 singles 20 Sit-ups 50m Farmer Carrey(KX DBLkb 35w/53) TXT PROGRAMMING 06/26/23-07/01/23 STRENGTH WEEK: #5 MONDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 3/3 Tall Plank Knee Drive to Straight Leg Extension (stay on one side) 3 Down Dog to Lunge Step Up 3 Double Pulse Squat to Tuck Jump (Or squat jump) Short run 20-30 Strength Horizontal Pull 4 rounds 45 sec on /15 sec off KB Drag (start in hike position, keep hips low, drag KB, then shuffle back) Lawn Mower Row - R Lawn Mower Row - L KB Swing High Pull (both hands on bell) 30-45 WOD Buy In: 30 TRX ROW (KX get horizontal) 3 ROUNDS 10/10 One arm KB Swing (KX 25W/44M) 10/10 S.L Deadlift (KX 35W/53M) 20 Plank Jacks 10 TRX Y 5 Renegade row (no pushup) Buy Out: 15/15 Plank on box one arm row (KX 35W/53M) TUESDAY - 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 on DBL KB or Goblet squat 5 reps At top weight do 5 sets of 5 reps. Work on great form and depth. 30-45 WOD 5 Rounds 3/3 Snatch to curtsey lunge (lunge back with same side as KB) (KX 25W/40M) 5/5 GOB Alt Forward lunge (KX 35W/53M) 10 Goblet Thruster (KX 35W/53M) 30 jump rope WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Lateral High knees, alternating directions 3/3 Butt kickers + sprawl Sit up Inch worms 15-25 Strength Horizontal Press (KB CHEST PRESS) RTR on DBL KB Chest press 5 reps At top weight do 5 sets of 5 reps. 25-45 WOD 20 min time cap The Jason Benchmark 1 round (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping. 44 DBL KB CHEST PRESS (KX DBL KB 35W/53M) 44 BURPEE (KX full burpee with pushup) 44 PULL UP (KX STRICT) 44 PUSH UP THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 20 jump rope 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest) Take a moment to teach how to engage lower abs and press the low back into the ground. Pelvic tuck informational video
30-45 WOD 15 Min AMRAP 5/5 Reverse plank hold + leg lift (facing the ceiling) 20 Thruster (KX 35W/53M) 30 Frog Hop 40 Ab mat Sit up 50 KB SWING (KX 35W/53M) 250 m RUN FRIDAY LONG WORKOUT!! 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 min AMRAP 20 mountain climbers 10 Glute Bridges 10 banded good mornings 10 CAT/COW 5/5 x-walk 10-20 Strength Power lift Deadlift 10 MIN EMOM ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min EVEN: 5 Heavy Sumo DL, then plank the rest of the min 30-45 WOD 15 Min AMRAP choose dbl kb weight that you can press and use it for swing, clean & front rack carry. 5 DBL KB Swing 5 DBL KB Clean 5 DBL KB Press (KX 25w/44M) 50 M DBL KB FRONT RACK CARRY SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 30 on/10 off Jumping Jacks Diver sit ups Hanging scapular retraction push up to pike 20-30 Strength Vertical Pull how to get a pullup 10 min cutoff no circuit finish each exercise before moving to the next 3 sets of 10-15 reps Scapular Pull-Ups 3 sets of 6-12 reps Banded Pull-Ups 3 sets of 10-15 reps Kneeling Banded Lat Pulldowns 3 sets of 8-12 reps TRX Row: (LOWER ANGLE OVERTIME) 2-3 sets Pull-Up Negatives (with a 3-5 sec descent) 30-45 WOD 20 min Cutoff 3 Rounds -7 Ball slam -7 kb high pull -7 Push Ups -THEN- 2 Rounds 5 Superman 5/5 kb clean + press 5 Overhead kb swing 6 cal row 1 ROUND 10 pull ups or TRX PULLUPS (NOT THE ROW) 30 Hanging knee to navel (with scapula retracted) 5/5 KB PULL OVERS -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram TXT PROGRAMMING 06/19/23-06/24/23 STRENGTH WEEK: #4 Hi TXT Community! Monday is Juneteenth holiday so we will not have any 6am TXT classes. The clubs open at 8am and close at 8pm. We have a special holiday wod for Juneteenth. Meaning Of the wod: a holiday celebrated on June 19 to commemorate the emancipation of enslaved people in the US. The holiday was first celebrated in Texas, where on that date in 1865, in the aftermath of the Civil War, enslaved people were declared free under the terms of the 1862 Emancipation Proclamation. The rounds and reps were chosen to represent June 19th, enslaved people were declared free under the terms of the 1862 Emancipation Proclamation. Have a wonderful week! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 glute bridge 10/10 single leg deadlift no weight work on balance and mobility 10 TRX row 5/5 x-walk 5 cat/cow 20-30 Strength Power Lift DEADLIFT 4 Rounds of 10 reps DBL KB SUITCASE DEADLIFT 15 reps TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball (ZOOM can use dish towels) 30-45 WOD JUNETEENTH WOD 6 ROUNDS 19 KB Dead Drag (really work on engaging your lats as you pull kb to you) 18 BOX OVERS 6 Swing, Catch, Squat 2 Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top) (KX 35W//53M) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 banded lat pull down 10 hanging scapular retraction 10 kb swing 5/5 iron cross Short run 20-30 Vertical Pull Strength 10 min EMOM Odd Min 5 Pull up Negatives (3 sec lower) or TRX pullup negative Even Min chin over bar hang or bar hang or chin over TRX hang 30-45 WOD 10 rounds 5 SITUP 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 6 Alt. trx one-legged squats 12 TRX Y 12 ball slams 20-30 Lunge Strength 10 MIN EMOM (separate class into 2 groups if needed) ODD: 1 Min Row for max distance or jump rope (try to reach 1000m by the end of the 10 min emom) EVEN: 5/5 goblet lunge (REST with remainder of minute) 30-45 WOD: 20 min cutoff SET A TIMER: Every 3 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) or glute bridge 4 Rounds: 5R/5L KB HALO (KX 25w/44m) 5 WALL WALK OR INCHWORM 10 Box Jump or 10/10 box step up 10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20 jump rope or jump jack 5R/5L Kb HALO 3 inch worm + scorpion 1 lap around room waiter carry 10-20 Vertical Press Strength 10 Min AMRAP 50m OA Waiter carry R 50m OA Waiter carry L 10 DBL KB Seated shoulder press 30-45 WOD (30 min time cap) THE NONA BENCHMARK (circuit through exercises) REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/44M) REPS: 20-18-16-14-12-10-8-6-4-2 V-Up and over REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT FRIDAY long strength 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 rounds 5 SDHP 5 Wall balls 5 deadbugs 5 Supermen 15-35 Core Strength 2x through 45 sec on 0 rest Side V-Up R Side V-Up L Legs straight up Toe touch Leg lifts KB Russian Twist Lateral leg scissors V-up Plank Spiderman Plank Side plank hip lift R or just side plank Side plank hip lift L Bicycle Ceiling stomp 35-45 WOD 10 MIN EMOM ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (BEGINNERS should do ONLY swings for 15 reps with single KB.) Dbl Swing (KX dbl kb 25W/44M) Dbl high pull Dbl snatch EVEN MINUTE: 15 Ball Slam SATURDAY start strength 10 min into class 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds Short run 5 Knees to elbows or crunch tuck 5 KB Swings 5/5 x walks 10-20 LIFT Strength: 10 min amrap 6-8 Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up) 10/10 Bulgarian split squat 10 Sumo Squats 20-45 WOD: Michael Benchmark: 5 rounds as fast as you can for time of: Choose your level and write down you time and weights used. Beginner 50 Jumping Jacks 20 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump) 20 Jumping Pullups 5/5 snatches R & L (15lb women 30lb men) Intermediate 100 Rope Skips 20 Burpees (No Pushup) 10 Kipping Pullups with bands if needed 5/5 snatches R & L (20lb women 40lb men) Advanced a.k.a KX! 20 Double Unders 20 Burpees (Chest To Ground) 10 Strict Pullups (NO BANDS) 5/5 snatches R & L (KX 35lb women 53lb men) TXT PROGRAMMING
06/12/23-06/17/23 STRENGTH WEEK: #3 Hi TXT Community, We progress into week 3 of our programming. For our strength section we will continue to keep the reps high and the weight low, preparing ourselves for lower rep heavier weights. 😀 Summer is quickly approaching and so is warmer weather and swim wear. We should always practice self love and acceptance. And what's a better way to practice self love than eating delicious healthy foods, removing the low energy sugary foods and celebrating all our body can do with exercise! To help you celebrate YOU Christa & Tara are going to offer a 30 day Clean Up, starting in the middle of July to help you get back on track with diet and exercise. Preparing you to be confident and ready for all summer festivities!! More details to come in the next few weeks. As always I hope you have a wonderful week! Christa Berry and the TXT Team MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 40,30,20,10 : Jump Rope sit – ups (half reps) KB swings (focus on a good henge movement) Bicycle 15-20 -5 min SKILL: Double unders 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 : 1 min Plank THEN REPS 20,16,12,8,4 Plank Shoulder tap 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 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 12 Sumo Deadlift High Pulls TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 30-20 -10 reps of: Walking lunge (each leg) Banded good morning (focus on engaging hamstrings in henge motion) Chinees (x2 reps) 15-20 -5 min SKILL: Double unders 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 WEDNESDAY 0-10 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 10-20 -10 min SKILL: Handstand (Push-up) Practice --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up. 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 (ZOOM: Skull Crusher) Gorilla row (1R/1L) (KX DBL 35w/53m) Sit Up Wall Ball X10 Jump Rope (x5 DBL Under) FINISHER: 1 minute plank (hardest modifications possible) 1 minute wall sit (hardest modifications possible) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 pull ups 10 Trx assisted pistols each leg 15 grasshoppers Short Run 10-20 -10 min SKILL: Handstand (Push-up) Practice --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up. 20-30 Squat Strength: 4 rounds 5/5 DBL KB Front rack or Goblet Box Step up + 10 DBL KB Squat (get full depth if you cannot go full depth do not get heavier) 30-45 WOD: Run 250m 3x 15 Toes-to-bar (Mod: V-up and over) 15 OH KB Swing (KX 35w/53m) 15 Squat + Halo (KX 35w/53m) Run 250m 2x 10 Toes-to-bar 10 OH KB Swing (KX 35w/53m) 10 Squat + Halo (KX 35w/53m) Run 250m 1x 5 Toes-to-bar 5 OH KB Swing (KX 35w/53m) 5 Squat + Halo (KX 35w/53m) 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 TO FIND YOUR TOP WEIGHT FOR DBL KB CHEST PRESS, THEN ON TOP WEIGHT START: 10 MIN AMRAP 5 DBL KB CHEST PRESS (on challenging weight) 5 PUSHUP (best version of a plank pushup) 1 MIN STRAIGHT ARM PLANK 30-45 WOD : Buy in: 10 box over ball slam 10 Minute AMRAP: 7 Renegade Row + Pushup 7 Box jumps 7R/7L Clean n' Press (touch ground every time, no swing) (KX 25w/40m) 7 Burpee + T2B Buy Out: 10/10 KB windmill (KX 35w/53m) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 24/12/6 Plank to Pike toe touch (divide reps) Side V-UP (divide reps) Flutter Kick Swimmers 20-30 Core Strength: 4 rounds 10 Toes to Bar (Mod v-up and over) 10 Hollow body rock 10/10 Side plank hip lift 10/10 KB Russian twist 30-45 WOD Partner workout Split reps/calories as you please. Do not do exercises out of order. Only 1 person works at a time. 50 wall balls (KX 14w/20m) 50 cal row 50 box over burpee 50 cal row 50 Gob Thruster (KX 35w/53m) 50 cal row 50 box over burpee 50 cal row 50 wall balls (KX 14w/20m) TXT PROGRAMMING 06/05/23-06/10/23 STRENGTH WEEK: #2 MONDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 Rounds: 5/5 Plank Up/Down or plank shoulder tap 10 Sit up or crunch 10 KB Good Mornings (kb behind the butt) 10 squat w/ knee drives 20-30 Horizontal Press Strength BUY IN: 10/10 SA KB Chest Press 2 ROUNDS 45 sec / 15 sec (everyone starts together) TRX Chest Fly OR DB CHEST FLY Standing KB Halo alternate sides PUSHUP TRX TRICEP EXT. or kb skull crusher BUY out: 10/10 SA KB Chest Press 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 Push up 10 Hollow body rock DEMO 10 Squat + KB Bicep curl 10 KB Chest press 250m RUN TUESDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 min 3 Rounds 10 Grasshoppers 10 Spiderman plank 30 Leg Scissors up/down 20 Swimmers 100m run or Row 20-30 CORE Strength 10 min 2 rounds 30 sec Side Plank (adv add Leg Lift) DEMO 30 sec Side Plank (adv add Leg Lift) 30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO 30 sec Bird Dogs Hold L ARM & RIGHT LEG 1 min Plank Hold DEMO 1 min Hollow Hold DEMO 30-45 WOD 15 min Cutoff Reps: 2,4,6,8,10,8,6,4,2 (divide reps between sides choose a challenging weight) Forward lunge (Modify Lunges for beginners) Single Leg Deadlift DEMO KB Clean DEMO KB Wind Mill DEMO 10 Sit ups (reps do not change) WEDNESDAY 0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up 2 ROUNDS 20 sec on/10 sec off KB or DB front raise (do not go heavy you can use a dowel too) 4 high knees to sprawl (elevate sprawl to a box for beginners) Alternating single leg v-ups (modify to alt side crunch) 15-25 POWER LIFT Strength 10 min time cut off Run the rack with both movements and then complete 3 rounds at your top weights. 10 Sumo Deadlift (feet wide kb between feet) DEMO 10 Suitcase Deadlift DEMO 30-45 WOD 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.) THURSDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 rounds 20 sec on/10 sec off Legs up toe touch crunch Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 20-30 Vertical Pull Strength 10 MIN EMOMs EMOM ODD: 5 Pullup negative 3 sec count lower DEMO EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO 30-45 WOD ascending and descending reps. Circuit through the exercises. 1,2,3,4,5,6-10 Burpee Pull up 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 FRIDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 Mountain Climbers 3/3 walking lunges 10 Glute Bridges 5/5 x walk with band DEMO 20-30 LUNGE Strength 5 rounds EMOM 1 min 5/5 Suitcase Forward Lunge (dbl kb) (Modify Lunges for beginners) 1 min 5/5 BOX STEP UP DEMO add a KB in goblet hold to make it harder 30-45 WOD 5 Rounds 10 KB DEADLIFT DEMO 2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL 15 GOBLET THRUSTER DEMO 50m WALKING LUNGE OR GOBLET WALKING LUNGE SATURDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 3 rounds 3 x 3 side shuffle + 1 sit out 3x Inchworm + scorpion Seperate exercises if to difficult 10 Touch jump 10 frog hops 20-30 Vertical Press Strength 3 rounds - 45 on/ 15 off ½ kneeling KB curl to OH press R (right knee down) DEMO ½ kneeling KB Curl to OH Press L (left knee down) 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 V-UP + Russian twist (modify with sit up russian twist or separate exercises. ADV use KB) Superman with 1 sec arch body hold WALL BALL(KX 14W/20M) KB SWING (KX 35W/53M) Bicycle (double the reps) T2B or Knees to knavel or Legs up toe touch |
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