TXT PROGRAMMING 07/03/23-07/08/23 STRENGTH WEEK: #6

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)