TXT PROGRAMMING 06/19/23-06/24/23 STRENGTH WEEK: #4

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)



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