TXT PROGRAMMING 11/20/23-11/25/23 STRENGTH WEEK: #7

TXT PROGRAMMING
11/20/23-11/25/23
STRENGTH WEEK: #7
Happy Holidays TXT Community,  Thursday is thanksgiving and we will only have 8am txt on the west side taught by me! Please join me for a fun partner workout, friends and family are welcome. Friday there are no 6am classes. There will be 8am & noon. 
Have a wonderful week,
Christa B
P.S. BABY ZION IS HERE!!! CONGRATS ZOE & RYAN ♥️


MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 Hindu Pushup
5/5 Scorpion
10 Seal Jack
1 lap Bear crawl
Short jog 


    20-30    Vertical Press Strength  RTR 5/5 reps Alternating DBL KB Strict press
Form tips: Keep core tight and glutes engaged, stand tall and try not to lean to the side. Put the weights down and rest 30-90sec. 
When at top weight do 5 sets of 5/5 reps, put weights down when resting. 


30-45     WOD: 3 rounds
10/10 Snatch (kx 35w/53m)
20 Overhead kB swings, (kx35w/53m)
10/10 Alt One Arm push up (hand on kB then change to other hand)
10 Burpee wall ball


GLUTE CHALLENGE
2 Rounds
40/40 Split squat
35 Glute Bridge
1 min 30 sec Wall Sit




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
15/15 Bicycle
5 V-up to Iron Cross
1 lap butt kickers
1 lap side slide
Short Jog 
  
20-30 Core Strength with partner 
3 rounds: 30 sec of each exercise, no rest:


Lateral Med Ball Throw  WATCH DEMO VIDEO
Switch side Lateral Med Ball Throw 
NO PARTNER:
Flutter kick 
Hollow Body Rock
Side plank hip Lift R
Side plank hip Lift L


30-45    WOD: 15 min AMRAP every 3 min STOP and everyone does 10 sitouts or grosshoppers then continues.
5 Spinal Rock or Hollow Body Rock
10 GOBLET SQUAT  (kx 35w/53m) 
5 Spinal Rock or Hollow Body Rock
10 V UPS 
5 Spinal Rock or Hollow Body Rock
10 BALL SLAM (kx 15w/25m)


GLUTE CHALLENGE
2 Rounds
45 Sumo Squat
35/35 Donkey Kick
1 min 35 sec
Wall Sit

  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
3/3 Press back to lunge forward
10 Deadbug
10 Bird dog
10 KB Swing   


    20-30   Lift Strength: RTR 5 reps DBL KB SWING CLEAN
Remember to keep your elbows in your body as you do your swing clean.
Keep that hinge strong.
Rotate around the wrist and softly land in the rack position
When you reach your top weight 5 sets of 5 reps 10 min cutoff


30-45    WOD: 3 rounds: 
2/2 Turkish get ups, (kx 35w/53m)
10 Sumo Deadlift high pull (kx 53w/80m)
10 Box Jump
1 lap DBL KB Farmer Carry (kx dbl 40w/80m) (trainer chooses distance)


GLUTE CHALLENGE
2 ROUNDS
45/45 split Squat
40 Glute BRidge
45 SUmo Squat





  
THURSDAY THANKSGIVING TURKEY BURNER!!
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Partner warmup: 3 Rounds
Squat and ball throw
Sit and twist ball pass
Jog and lateral pass switch sides on jog back
DBL med ball Pinball ball pass then switch partners




    20-30   PARTNER Horizontal Pull Strength: 10 MIN CUTOFF

1. 5/5 TRX Power Pull
   
2. Jump Rope
   
3. TOGETHER 10 SQUAT + BICEP CURL
   

30-45  WOD: PARTNER EMOM:
CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. 


 Circuit through all 3 EMOMS 4x it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again. Finish as fast as you can so you can rest. If you don’t finish in the minute, stop and move to the next EMOM.) Split up the reps between partners.
EMOM 1:
20 VUP
20 Ball Slam (kx 15w/20+m) 
EMOM 2:
20 cal row
20 Pushups 
EMOM 3:
100m DBL kB waiter carry (kx 25w/40m) 
20 TRX ELBOWS WIDE ROW


GLUTE CHALLENGE
2 Rounds
40/40 Donkey Kick
45/45 Split Squat
1 min 40 sec Wall Sit





  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
5 Boot Strapper
10 High knees
30 Butt kickers
10 Glute Bridge
10/10 Clam


    20-30    Strength Squat RTR with 5 DBL or Goblet KB SQUAT
Once at top weight do 5 sets of 5 reps at RPE of 7
RPE= Rate of perceived exertion




    30-45    WOD: "Tyler Bro" 25 minute Chipper Set - Must complete all exercises in 25 mins, can alternate exercises at choice (may want little pieces of scratch paper to keep track)

Beginner
5 Laps Running
50 Kettle Bell Swings (KX 20w/35m)
50 Touch Jump
75 Body Weight Squats
75 Sit Ups
300 Jump Rope

Intermediate
7 Laps Running
50 TOTAL One Arm Snatch(KX 20w/35m)
50 Burpees (no pushup)
75 Bodyweight Jump Squats
100 Sit Ups
400 Jump Rope

Advanced
10 Laps Running
50 Double Snatch (KX DBL KB 20W/35M)
50 Full Burpees (KX C2G)
75 Goblet Squats (KX 25w / 44m)
125 Sit Ups
500 Jump Rope


GLUTE CHALLENGE
2 Rounds
50 Sumo Squat
40 Glute Bridge
1 min 45 sec Wall Sit




SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
One arm banded Lat stretch R
One Arm Banded Lat Stretch L 
Supine snow angels on foam roller
Jump Jack




    20-30    Horizontal Press Strength: RTR Alt KB Chest press
RTR 5/5 reps Alternating chest press. Keep KB held up in an isometric hold as you press other KB.
When you reach your top weight do 5 sets of 5/5reps at top best form weight. 


30-45 WOD:21-15-9 reps of 
DBL KB THRUSTER, (kx 25w/40m)
50m one arm farmer carry R (kx 40w/80m)
50m one arm farmer carry L , 
one arm swings R (kx 35w/53m)
One arm swings L 


GLUTE CHALLENGE
2 rounds
50/50 Split Squat
40/40 Donkey Kick
50 Glute Bridge