TXT PROGRAMMING 08/19/24-08/24/24 STRENGTH WEEK: #6

 TXT STRENGTH WEEK 6
TXT PROGRAMMING
08/19/24-08/24/24
STRENGTH WEEK: #6
BEACH TXT THIS FRIDAY 5:30pm LIVE OAK

Hi  TXT Community, You are now week 6 in our 10 week strength calendar. Not only do we cycle through the exercises but we also change how we use the weight from the beginning of the 10 weeks to the end of the 10 weeks to help people achieve optimal gains without injury. Weeks 1-5 are generally high volume reps and tempo with light weight. As we move to week 5 and up, we increase our weight & sets and lower our reps. As the weight gets heavier we lower our sets and reps pushing ourselves to achieve a new max. As always we focus on mobility to warm us up and lubricate our joints. And to finish it off and push our cardiovascular strength we finish with a metcon, because everyone enjoys a good sweat. Not only that it boosts serotonin and helps us get the most optimal workout in 45 min. Of course not everyday is the same, some days are harder and some are easier because it's good to not always push the envelope with crazy intense workouts. Rest and recovery are equally as important. 
Have a wonderful week,
Christa B



MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 
2 ROUNDS 20/10
Seated Hip roll
Alternating GSW
Traveling butt kickers
X walk R
X walk L


STRENGTH: DBL Squat 10 MIN
RTR with DBL or single KB SQUAT. Use a wall ball for depth. Try to get hips below the knee crease without dropping your chest forward. Really focus on engaging the glutes, watch for knees caving in and try to keep them pressed out. 
At top weight to 5 sets of 5 reps of squat. 




WOD: Partner up. One partner holds a static squat, while another partner completes a 250m run. and switch.
5 min 
Partner A: Static squat hold 
Partner B: run 250m or row
 Then switch 


10 min AMRAP
12 DBL KB Clean + Squat (the video demo has a few exercises in it. Just focus on the clean and squat)
10 BOX JUMP
8 Ball Slam




5 MIN FOAM ROLL OR STRETCH 


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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 3 rounds 20/10
Scapular pushup
scorpions
Sit up   
Inch worms


STRENGTH: Press (H) 10 MIN
3 rounds
30 sec plank hold
30 sec pushup


7 min Form a circle. Moving clock wise around the circle. One person goes at a time.  
Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again.
If one person falls from plank everyone does 5 inch worms. Then resume.


WOD: 15 min ascending amrap add 2 reps every round
2 Pull Up
2 Wall Ball Burpee
2 DBL KB SWING
2 DBL KB CLEAN
2 DBL KB MILITARY STRICT PRESS
2 DBL KB RENEGADE ROW


5 MIN FOAM ROLL OR STRETCH 


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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 3 rounds
10 Dead bug
10 Bird dog
5 bootstrapper
10 Seal jacks
10 KB Swing


STRENGTH Core 8-10 MIN


TABATA 8 rounds 20 on //10 sec plank  (NO REST)
20 sec Side plank hip lifts (switch sides every round)
10 sec plank


&


8 rounds
20 on //10 sec hollow body hold (NO REST)
-20 sec Side V-up: http://youtu.be/gxBOxA2OMgU (switch sides every round)
10 sec hollow hold


WOD: CHOOSE one of the Below wods
15 MIN AMRAP
8 Burpee 
4/4 Sit out
8 DBL KB Bent over row
4/4 Snatch
4/4 DBL KB Reverse Lunge


OR FLOW Version (ADVANCED) (CLICK ON BELOW LINK TO SEE FLOW)
15 min AMRAP
(Below is 1 round)
Press back to Sit out R
Press back to Sit out L
Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge R
Press back to Sit out R
Press back to Sit out L
Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge L


https://www.instagram.com/p/BtdfUu0hh8i/?utm_source=ig_share_sheet&igshid=7bcu2nt62k8o


5 MIN FOAM ROLL OR STRETCH 


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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)  5 AMRAP
20 mountain climbers total
5 Glute Bridges
2/2 Alternating side lunges
2 Inch worm + scorpion


STRENGTH 10 min 5 DBL KB DEADLIFT & 10 HEAVY KB SWING
R.T.R (run the rack) 5 reps DBL KB DEADLIFT (SWINGS STAY THE SAME. NO RTR)
After each deadlift stay on the same designated heavyweight KB and swing 10 reps.  
Then move up to next kb. When you get to the heaviest weight for Deadlift go back to the beginning and R.T.R again. Repeat RTR for 10 MIN.


WOD: 16 min cutoff PARTNER UP! 2 MIN TIMER ON LOOP. Partner rows or Bikes while the other partner works on completing their rounds. DO NOT SANDBAG DURING THIS TIME, IT IS NOT TIME TO REST. Try to get 500m each 2min
One partner rows while the other partner works on their rounds when timer sounds switch. 


Both partners must complete 5 Rounds
8/8 KB SINGLE LEG DEADLIFT (KX 35W/53M)
8/8 ONE ARM KB DEAD CLEANS (KX 35W/53M)
8/8 ONE ARM KB PUSH PRESS (KX 35W/53M)
4/4 Bulgarian Split Squat (KX 25W/45M)
10 Ball Slam (KX 15W/20M)




5 MIN FOAM ROLL OR STRETCH 

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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 3 rounds 20on/10 off
Jumping Jacks
Diver sit ups 
Hindu pushup
Banded lat pull down 


STRENGTH Pull (V) 10 min


PARTNER PULLUPS!
CHOOSE to add reps or add weight 
Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps.
HOW TO SCALE PULL UPS
(PARTNER PRACTICES HANDSTAND WHILE WAITING)
(please take off shoes if you use the wall!!!! No shoes on the wall.)

15 min WOD:
10 Rounds 45 sec on//15 sec off Alternate between two exercises. Should only take 10 MIN.
-SEATED DBL KB STRICT PRESS or HANDSTAND PUSHUP or PIKE PUSHUP (please take off shoes if you use the wall!!!!)
-DIPS ON BOX or DIP BARS


5 Min AMRAP
5 Burpee Box Jumps
10 Sit up


5 MIN FOAM ROLL OR STRETCH 
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SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 5 MIN AMRAP
5 BOOTSTRAPPER
5/5 BOX STEP UP (modify height if height is too challenging.)
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS


20-30  Strength Lunge 10 min RTR Front Rack Reverse Lunges 
RTR when you find your top weight. Do 5 sets of 5R/5L Front Rack Reverse lunges. 


30-45 WOD 15 min ASCENDING AMRAP add 3 reps every round 
3/3 KB SNATCH (KX 35W/53M)
3/3 KB OA SWING (KX 35W/53M)
50M TRAVEL LUNGE no weight (distance does not change)
50/50 DBL KB FARMER CARRY (distance does not change)

5 MIN FOAM ROLL OR STRETCH 

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