TXT PROGRAMMING 06/03/24-06/08/24 STRENGTH WEEK: #5

TXT PROGRAMMING
06/03/24-06/08/24
STRENGTH WEEK: #5
Hi TxT Community, We had the Murph makeup with Coach Jason this Sunday & our first 6 week ultimate body transformation challenge group hike!! Great job to everyone who made a little extra time to finish the Murph! You guys are beasts!! I still have a few more tank tops and t-shirts if you would like one. Please email [email protected] 
We have 5 more hikes if you would like to join in. It is every Sunday at 9am. Hikes are announced Saturday on TXT Instagram and on the 6 week challenge weekly deets email. Congratulations to all the challengers for making it through the first week of their challenge. We will have our next group zoom call Monday 6:45pm. So you can still make it to a txt class and then jump on the zoom call. 
I hope everyone has a wonderful week and that you enjoy the workouts!
Happy Sunday,
​Christa B




MONDAY a fun video on mobility, flexibility and stability
    0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. Movement Patterning/Technique is warming up and teaching the movements that you will be doing in class. 
Warm Up: 3 rounds
5 hindu pushup
10 sit ups
5/5 KB halos
10 TRX Row


    10-20  Strength Horizontal Pull: 10 min cutoff
3 ROUNDS EACH
PARTNER UP
A. 5/5 REPS TEMPO LAWN MOWER ROW (3 sec up, 2 sec hold, 3 sec down, 0 sec at bottom)
B. HOLDS CHIN OVER BAR or HANGING FROM BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] 
C. 5/5 RENEGADE ROW (NO PUSH UP) (PARTNERS DO IT TOGETHER)


20-45     WOD:  15 min cutoff
10 MIN AMRAP:
SHORT SPRINT (can be a row sprint 100m)
15 ABMAT BUTTERFLY SIT-UPS
12 TRX BACK FLY

-HOLLOW BODY HOLD 1 MINUTE-

3 ROUNDS:
50 DOUBLE UNDERS (OR 150 SINGLES)
15 KB SKULL CRUSHER (KX 35W//53M)
20 Gorilla Row  (KX 35W//53M)
After class please lead a 5 min foam roll




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk reps each side
squat jacks
leg lift
over the shoulder ball throw
  
20-30  SQUAT Strength Run the rack with single or dbl kb squat 10 MIN CUTOFF
Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 


30-45    WOD: 5 ROUNDS [15 MIN CUTOFF]

5 DBL KB CLEAN & SQUAT (KX 20W//35M lightweight so you can go fast)
5 TRX MUSCLEUP (zoom KB skull crusher)
5R/5L KB SNATCH OR KB SWING (KX 25W//40M)
1R/1L TURKISH GETUP* from the TOP DOWN (KX 25W//40M)
*After the last snatch, from the lockout, do the down phase of the getup 
until you are laying down and then get back up. And then switch sides.


After class please lead a 5 min foam roll


WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises
Touch jump
Push up


    15-25    Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press. 10 MIN CUTOFF
3 rounds 5 Tempo pushup (3 second down, 1 second pause, 0 up, 0 pause at top.)
RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight.


25-45    WOD:30/20/10 (20 Min cutoff)
-BURPEE or TOUCH JUMP & SEPARATE PUSHUP
-BOX JUMP
-KB SWING (KX 35w//53/M)
-BALL SLAM
20 cal row ( or 100 Bicycles) 


After class please lead a 5 min foam roll


THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm + scorpion
5 iron cross + V-up
5 pike toe touch
20 bicycles
10 legs up toe touch


    15-25  CORE Strength:  [10 MIN cutoff]
REP: 4 ROUNDS
15 KB Dead bugs
15 Sideplank hiplift R
15 Sideplank hiplift L
15 Abmat situp

25-45  WOD:  FOR TIME 60/30, 40/20, 30/15, 20/10
- Leg Lift (KX HOLLOW BODY HOLD LEG LIFT)
- Jump Rope or DBL UNDER
- Goblet rev. Lunge (KX 35W//53M)
- Abmat Sit-ups


After class please lead a 5 min foam roll
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
10 plank hip tap
Short run




    20-30    Strength Power lift: Sumo Deadlift Single or DBL KB 10 min cutoff
Run the rack(start light and work up to heavy) with 5 SUMO DEADLIFT till you find a top weight. Stay heavy for 5 total rounds.


    30-45    WOD: Then Partner Chipper: split reps do it top to bottom. **only one partner can work at a time. Partners can break up their reps between them as desired. The reps posted are total reps, not per person**


60 Squat tosses with med ball 
60 Goblet walking lunges (KX 35W//53M) 
60 sit-ups tosses with med ball
40 Pushups
40 KB Swings (KX 35W//53M)
30 KB DEADLIFT (KX 35W//53M)
4 Partner Sprints



Partner FINISHER:
45 seconds R/L side plank while other partner Battle Ropes or Box Jumps


After class please lead a 5 min foam roll


SATURDAY short warmup
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10 sec off
Box step up
Band pull apart
Over head KB swing
Banded Tricep pull down


    10-20  Strength Vertical Pull: 10 min cut off pullup study
3 ROUNDS
45 on//15sec off
A: PULLUPS
B:DBL KB Waiter Carry 
C: Hanging scapular retractions


20-45 WOD: (30 min time cap) THE NONA BENCHMARK
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  (KX DBL KB 25W/40M)
REPS: 20-18-16-14-12-10-8-6-4-2
Toes to Bar 
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT

After class please lead a 5 min foam roll



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