TXT PROGRAMMING 09/07/20-09/12/20 STRENGTH WEEK: #9

Hi TXT Community,
Monday 9/7/20 Labor Day class schedule.
Please sign up for classes on the club systems app.
Zoom txt Christa 8am, west side Bill 6am, live oak Derrick 8am, Christa noon, Christa 5:30pm, Cabrillo Tricia 8am, Scotts Valley Christa 6am.
Clubs open 9am-1pm and Cabrillo fitness open 7am-1pm.
So many ways to get your workout in.
Everything goes back to normal schedule tuesday.
We also added tuesday/thursday 6am at cabrillo fitness with Coach Tricia.

TXT PROGRAMMING
09/07/20-09/12/20
STRENGTH WEEK: #9
MONDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique, WARM-UP (5-10MIN)
Warm Up: 2 Rounds:
5 walk out push ups
10 squats
5 R/L Rocking lunge
10 sit ups
 
10 MIN AMRAP STRENGTH: SUPERSET  
15 TRX HAMSTRING CURL or Towels under feet 
5 reps SUITCASE DEADLIFT 
 
WOD: 20 MIN For your best time with challenging weight.
RUN 400M or 30 burpees
10/10 Bulgarian split squat
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finish 2 ROUNDS
Double Kettlebell Swing x 10 Reps or 5/5 each side
Double Kettlebell Snatch x 10 Reps or 5/5 each side
Double Kettlebell Front Squat x 10 Reps or  5/5 each side
Double Kettlebell Clean and Press x 10 reps or  5/5 each side
H.R. Push Ups x 10 Reps
Double Kettlebell Highpulls x 10 Reps or  5/5 each side
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then:
10/10 Bulgarian split squat
RUN 400M or 30 burpees
 
 
TUESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up
40 sec on/15 sec off 2 Rounds
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
 
 15 min RTR WITH LAWN MOWER ROW SUPERSET WITH TRX ROW
8 LAWN MOWER ROW (on each arm) and 15 TRX ROW (or 10/10 KB plank pull through)
 
WOD:1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next.
Row 1000m or 300 rope skips or 150 DBL Unders or 100 jump jacks
10/10 KB Strict press (ON EACH ARM)
30 bench dips
Run 400m or 1 min ice skaters
30 Overhead KB swings
20 bent over dbl kb row or 10/10 bent over row
10/10 Pistols per leg
100 Situps
 
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WEDNESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up: 3-4 Rounds
40 Mountain Climbers
10/10 S.L. Glute Bridge
20 Air Squats
10/10 Clams
 
STRENGTH:
8 minute EMOM:
-4 double cleans or 2R/2L clean  + 5 squats
(Weights touch the ground after every clean. When 4 cleans are completed, then perform 5 squats GOBLET hold kettlebells)
 
WOD:
15 Minute AMRAP:
(When you reach the bottom, work your way back up)
25R/25L OA Swings
40 Air Squats
30R/30L Mountain Climbers
20 Dbl KB Push-press or 10/10 one arm p.p.
10 Hollow Body Rocks
20 DBL KB Push Press or 10/10 one arm p.p.
30R/30L Mountain Climbers
40 Air Squats
25R/25L OA Swings
 
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THURSDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up 3 rounds 30/10
Scapular pushups
High Knees
Single KB Goblet chest press with hip bridge
Jumping jacks
 
10 MIN  STRENGTH: DBL KB CHEST PRESS
10-15-20-15-10 DBL KB CHEST PRESS (or split up reps on arms)  with 20 FROG JUMPS between each set of CHEST PRESS
 
WOD: CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 hanging Knees to elbows  or Toes to bar OR Vup
30 Burpees
40 Box jumps or 20/20 step ups
25/25 Kb Snatch
60 Pull-ups or 30/30 north south plank
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge
100 Double-unders or 500 Rope skips or 150 jump jacks
 
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FRIDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up REPS 20/15/10/5 (3x does not change)
3 x side shuffle
Skaters with balance
Touch jumps
3x Bear crawl forward and backward

5 MIN -SKILL: Partner L-sit or rest for 30sec if you don't have a partner  tips and demo 
5 ROUNDS
30 sec Partner A
30 Sec Partner B
 
10MIN Strength:
-5X10 TURKISH SIT UP R&L
30 bicycles in between each set of Sit Ups
-After (everyone together)
2 minute PERFECT plank
 
WOD: 15 min cutoff
5 ROUNDS
10 DIPS 
25 SUPERMAN
25 V-ups
25R/25L Hip Ups
25R/25L SITOUTS
RUN 250 or 100 grasshopper
 
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SATURDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up 3-4 Rounds 
30 Grasshoppers
10 Serratus Push ups
30 Scissor Kicks
10/10 Lunges
 
10 MIN -SKILL & Strength: Partner PISTOLS if you have no partner rest for 30 sec 
5 ROUNDS
30 sec Partner A
30 Sec Partner B
SINGLE LEG Deadlift
 5 rounds 5R/5L  reps at a heavy weight, 
 
WOD:
THE SANDWICH 15 MIN CUTOFF
Begin by performing one rep of the double kettlebell snatch and the renegade row. Each cycle there after you will load one additional ingredient (one rep of one new exercise), and continue to cycle through, without rest, until you have constructed a 5-layer sandwich. This should be difficult and require a lot of control. Once you reach Layer 5 work backwards deconstructing the sandwich.  Doubles can be broken up into single arm.

Create your sandwich like this:

Layer 1 – Double Snatch + Renegade Row

Layer 2 – Double Snatch + Double Press + Renegade Row

Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row

Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row

Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row

Perform only one rep of each exercise. No rest between layers.

Recommended Operating Weight:
Pair of 35lb or 50lb kettlebells for most males
Pair of 20lb or 25lb kettlebells for most females

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