TXT PROGRAMMING 07/24/23-07/29/23 STRENGTH WEEK: #9

TXT PROGRAMMING
07/24/23-07/29/23
STRENGTH WEEK: #9
Hi  TXT Community!!
The 30 DAY CLEAN UP started July 23rd. I hope you are as excited as Tara & I are about eating cleaner and prioritizing your health & fitness!!
Beach TXT starts August 4th. We will meet at Live Oak at 5:30 and go to 20th from there. 
Have an awesome week!
​Christa B



MONDAYa 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. 


WARM UP:3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
10 plank hip tap
Short run




    20-30    Lift Strength
4-5 Rounds
SUMO DEADLIFT 6/6
Single leg DL 6/6
Rotational Deadlift 6/6 (MODIFICATION: ROMANIAN DEADLIFT NO ROTATION 6 reps)


30-45     WOD 


Buy in: 1 minute plank hold


13 min AMRAP
7R/7L REV. GOBLET LUNGE or modify for what is best for your knees
4 T2B or K2E or V-up (*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. )


14 GOBLET SQUAT
4 T2B


14 Both Hands on Single KB PUSHUP OR Regular push up scaled on a box
4 T2B


7R/7L TURKISH SIT UP (To hip bridge point and back down.Half of a get up)
4 T2B


Buy out: 1 min Reverse plank hold




TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
2 Rounds: 30 sec on/10 sec off 
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
  
15-25   Horizontal Pull
Super Set 10 Min AMRAP
5 R/ L KettleBell Plank Row (From elevated plank position on box)
5 R/L KB Swing High Pull (MODIFICATION: perfect the swing or do high pull without swing) 
5 TRX Muscle Up


25-45    WOD 1 time through:
10 TRX ROW (KX Horizontal)
10 Push up
10 TRX ROW
20 KB Pullovers (KX 35W/53M)
10 TRX ROW
30/30 KB Mountain climbers (KX 35W/53M)
10 TRX ROW
40/40 Bicycles
10 TRX ROW
50 Sit up (KX GOB SIT UP 25W/50M)
10 TRX ROW
40 Plank Jacks
10 TRX ROW
30 V ups
10 TRX ROW
20 Dips on a box
10 TRX ROW
10 Close grip push ups
10 TRX ROW


WEDNESDAY 
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 Warm Up: 3-4 Rounds 5 min CUTOFF
40 Mountain Climbers
10/10 S.L. Glute Bridge
10 Squats
10/10 Clams


    20-30  Squat Strength:
10 MIN EMOM
ODD: 3R/3L Single Arm Front Rack Squat & 6 Jump Squats
EVEN: 15 Sumo Goblet Squat 


30-45    WOD ASCENDING REPS Add one rep every round 5,6,7… CUTOFF 15 min 
5R/5L Clean from the ground and Press
5 Burpees
5 Thrusters (KX 35W/53M)
5 Glute Bridge




  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds 30/10
Scapular pushups
High Knees
Single KB Goblet chest press with hip bridge
Jumping jacks


    20-30   Horizontal Press 10 min cutoff
Superset 3-5 rounds of 5 reps
One arm KB Chest press (hips elevated)R
One arm KB Chest press (hips elevated)L
TRX CHEST FLY


30-45  WOD 15 MIN CUTOFF
5 Rounds
5 Bottoms up Press (R)(KX 20W/40M)
5 Bottoms up Press (L)
10 DIPS on box
10 TRX BICEP CURL
Short run or row (trainer decides distance)
  
FRIDAY 
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
3 inch worm scorpion
3/3 iron cross
6 Legs up toe touch
20 bicycles
30 Butt kickers
 
    15-25  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10 (modify reps if needed)
-KB Dead bugs
-Sideplank hiplift R (MODIFICATION: Bend bottom knee or hold side plank for time)
-Sideplank hiplift L
-Abmat situp


25-45  WOD:   15 Min Ascending AMRAP start with 2 reps (KX for advanced members 35W/53M & bottoms up with situp has no set weight.)
KB Halo R
KB windmill R
KB single-arm front squat R
KB Halo L
KB windmill L
KB single-arm front squat L
Kettlebell single-arm Sit Up (KX with bottoms up hold)L
Kettlebell single-arm Sit Up (KX with bottoms up hold)R
250m run or row




SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 
30 Grasshoppers
10 Serratus Push ups
30 Leg Scissors
3/3 Lunges




    20-30    Power Lift You can RTR and then stay at most challenging weight
10 Min AMRAP
3R/3L Alternating Standing Strict Press (alternate the press)
50M Farmer Carry


30-45 WOD: REPS 30/20/10 15 min cutoff
BURPEE
BOX JUMP
KB SWING (KX 35w//53/M)
TRX T
10 cal row