TXT PROGRAMMING 08/22/22-08/27/22 STRENGTH WEEK: #1 last Friday of Beach TXT

TXT PROGRAMMING
08/22/22-08/27/22
STRENGTH WEEK: #1

Hi TXT Community,
This Friday will be the last Friday of Beach TXT for the summer so jump into the fun & join us this friday. The 6 week challenge starts September 4th. I'm very excited  for Tara Ford previous challenger, yoga guru and health/wellness coach to join me in supporting you during this next 6 week challenge. It is not to late to sign up. 
Click the link below to sign up
https://www.eventbrite.com/e/6-week-ultimate-body-transformation-challenge-tickets-384248496597

I hope you have a wonderful week and as always remember to have fun!
Christa B




MONDAY shortened warm up. Longer strength & WOD
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 1x through
5 BOOT STRAPPER
5/5 BOX STEP UP (modify height if height is too challenging.)
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS
10/10 MTN CLIMBER
 
    10-25   Lunge Strength 15 min circuit through exercises
Dbl KB forward Lunge
3 sets x 10 reps each leg

Dbl KB Bulgarian Split Squat
3 sets x 10 reps each leg

Dbl KB Single Leg RDLs
3 sets x 10 reps ea leg,
 
25-45     WOD: 20 min cutoff
Christa Benchmark  Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. 
 
        
Beginner
5/5 Lunges 
20 Wall Ball (8 LB Women /10 LB Men)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
40 Pushups ((hands elevated on box)
50 Burpees (hands elevated on box)
40 Pushups ((hands elevated on box)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
20 Wall Ball (8 LB Women /10 LB Men)
5/5 Lunges
 
Intermediate
5/5 Jump Lunges
20 Wall Ball (10 LB Women /15 LB Men)
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
40 Pushups 
50 Burpees (No Pushup)
40 Pushups
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
20 Wall Ball (10 LB Women /15 LB Men)
5/5 Jump Lunges
 
Advanced
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /20 LB Men)
15/15 One Arm Snatch (35 LB Women/ 50 LB Men)
40 Pushups (Chest to ground)
50 Burpees (Chest To Ground)
40 Pushups (Chest to ground)
30 One Arm Snatch (35 LB Women/ 50 LB Men)
20 Wall Ball (12 LB Women /20 LB Men)
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)
 
 
 
TUESDAY strength & WOD combined
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Band pull apart
Jump rope or jump jack 
KB Overhead swing
Hollow body rock
  
20-45  Vertical press Strength &  WOD FIND A BEST FRIEND! ~ “The Day of Partners”
 5 Min:  Partner Strict Press pyramid - Start @ 1 Rep, then your partner does 1 rep. Then you do 2 reps and your partner does 2 reps. Hold your KB’s in the front rack position while your partner presses. REPS 1-10-1 get as far as you can.

·         5 Min:  Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set)

·         5 Min:  DBL KB Farmer Carry  and WALL SIT- Partner #1 holds a WALL SIT,  while partner #2 must do 2 laps around the classroom Farmer  Carry.

·         5 Min:  Partner Planks - One partner will plank and they must hold a plank for 30 seconds, then switch. Other partner rests or holds a hollow body hold.

·         5 Min:  Partner Sprints this can be done on the rower too for 150m  - Short distance outside, sprint as fast as possible, and rest while partner is running.

·        
 
WEDNESDAY shortened warm up
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
150m Row
2/2 Turkish situp
5/5 rev lunge
20 jump rope
 
    10-20    Core Strength: 3 rounds, no rest between exercises
30 sec 1R Turkish Get Up
30 sec 1L Turkish Get Up
30 sec TRX AB Rollouts 
30 sec TRX Pendulums or Standing oblique crunch
1 min Heavy Farmer Carry

20-45  WOD (30 min time cap) THE NONA BENCHMARK
REPS: 1-2-3-4-5-6-7-8-9-10
DBL KB THRUSTERS  (KX DBL KB 25W/40M)
REPS: 20-18-16-14-12-10-8-6-4-2
Toes to Bar or V-up
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT (modify by separating the movements)

  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
Run or Row  250M
10 Wall Balls
10 KB Swings
 
    20-30    Lift Strength SUPER SET exercises
Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.

Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD LUCKY #7 - 7 Rounds of the following exercises for 7 reps each.
                7 V-up (Modify by Legs straight up toe touch.)
                7/7 Snatch (KX 25W//35M) (Modify to OA SWING or OA HIGH PULL)
                7 Burpees (Modify to touch jump or take out pushup)
                7 Pullups (Modify by doing TRX Pull Up or TRX ROW)
  
FRIDAY shortened warm up
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: Ascending 5 min Amrap start @ 2 REPS
TRX T
BANDED LAT PULL DOWN
BANDED TRICEP EXT
KB SQUAT AND BICEP CURL
 
    10-20    Horizontal pull Strength: Super Set exercises
Tempo TRX Row
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.
 
    20-45    WOD:
BUY IN: 20 RENEGADE ROW + PUSH UP (MODIFY by doing alternating bent over row and separate pushup.) 
 REPS 5/10/15/10/5
BOX JUMP or STEP UP (dbl the reps for step up)
CAL ROW (10 calW//15 calM stays the same)
KB SWING to SQUAT (seperate the exercises to modify)
 
BUY OUT: 20 TRX MUSCLE UP or modify by doing DEEP TRX ROW
 
SATURDAYshortened warmup
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Spiderman Planks
Lite Gob Thrusters
Pushups
Jump Rope
 
    10-20    Squat Strength: Super set squats
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

Goblet Squat
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
20-45 WOD   Run To The Hills (KX 35W/53M)
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right 
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run

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