TXT PROGRAMMING 06/26/23-07/01/23 STRENGTH WEEK: #5

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

• Bicycle
• Leg scissors (up/down)
• Sit up russian twist
• KB Dead Bug
• Leg scissors lateral

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