TXT PROGRAMMING 07/17/23-07/22/23 STRENGTH WEEK: #8

30 Day diet clean up

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 


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In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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