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TXT PROGRAMMING
11/22/21-11/27/21 STRENGTH WEEK: #2 Thanksgiving is this Thursday. On thanksgiving there will be an 8am TXT at live oak and ZOOM. All other classes are cancelled. The clubs will open at 8am on friday so there is no 6am txt friday. The only Friday classes are 8am ZOOM and Cabrillo, noon at live oak & 6pm at cabrillo. Saturday is a normal schedule. Have a very happy thanksgiving Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 hindu pushup 3 inchworm scorpions 5 wall ball 50 jump rope Short run 20-30 Horizontal Press Strength TWO EMOM CHEST PRESS 5 rounds (alternate between EMOMs) EMOM 1: 5x 1 arm KB Press R, 1 arm KB Press L, 1 Press Double KBs EMOM2: 3x 5 pushup, 10/10 mtn Climber 30-45 WOD: 3 ROUNDS 27 Wall Ball (KX 14W//20M) 18 Sit Up (KX Ab mat Sit Up) 9 DBL KB Clean from the ground (KX 35W//53M) THEN 1 min Rest Or Plank THEN 3 ROUNDS 15 T2B or v-up 3/3 Goblet box step up or Lunges (KX 35W//53M) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 sec KB Good Morning (held at chest) with KB reach when you stand (light KB) 4 high knees to Burpee no p.u. Alternating single leg v-ups 20-30 CORE Strength 10 min time cap REPS 20/16/12/8/4 Russian twist (double count reps) T2B or K2E or V-up Superman 5 sec ARCH BODY HOLD (stays the same) 30-45 WOD 3 Rounds 45/15
-Alternating snatch (KX 35W//53M) -T2B modify with K2E or vup -Hollow Body Rock or dead bug WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 1,2,3,4. Single Leg Deadlift each side 2 Burpees 10,9,8,7. X-Walk or side plank leg lift each side 20-30 Power Lift Strength DBL KB SQUAT 4 Rounds of 10 (2 sec pause at bottom of squat) Tempo squat + 5 Regular tempo DBL KB Squat REST REPEAT (The weight should be challenging and you can run the rack.) (ZOOM 10 min EMOM Odd Min: Tempo squat 3 sec down 2 sec pause 0 up. Even min: 15 gob squat + 5 jump squat) 30-45 WOD Partner up!! 5 rounds of the three EMOMS circuit through the 3 EMOMs Partners will share the reps and split them up however they please. You must finish the first exercise in the EMOM before moving to the next. If they finish before the minute ends they get to rest. If you do not finish before the minute timer, you move on to the next exercise without finishing. If people don't want to partner or it's ZOOM half the reps for the EMOM. EMOM 1 10 DBL SNATCH (KX 25W//40M) single snatch is 6/6 split between partners 10 DBL SWING (KX 35W//53M) EMOM 2 20 v-up 20 pushups EMOM 3 10 pullups (ZOOM 6/6 Lawn Mower row) 10 DBL KB or GOBLET Thrusters (KX DBL 35W//53M) Thanksgiving THURSDAY workout 8am at LIVE OAK only 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 KB Good Morning 5/5 KB OA swings 3 inchworms Burpee + Squat + Reverse Lunge R/L 20-30 Vertical Pull Strength 8 min of max pullup negatives. 5 reps with a 3 count lowering (rest as you need to) 1 min MAX PULLUP (ZOOM:10 MIN EMOMs EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over 30-45 WOD: “Run To The Hills” For time with 20 minute cutoff: (ZOOM: running can be 100 mtn climbers or bicycles.) 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 FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 30 butt kickers 3/3 side plank hip lift 3/3 SA chest press 5 hollow body rocks 10 glute bridges 20-30 LUNGE Strength 5 rounds 1 min rev. Lunge, squat, rev. Lunge body weight, squat repeat 1 min RTR 5/5 weighted forward Lunge (working up to a heavier KB each round.) 30-45 WOD 15 Min AMRAP (stagger class) 6 Goblet squat with Bicep curl at bottom to goblet press with Tricep ext at top (KX 35W//53M) https://www.instagram.com/p/B9MKsarB8cz/?igshid=kqx0gw2zb91w 3/3 (Start Kneeling) Bicep curl to Press//Lunge to Standing with KB overhead, then back down (KX 20W//30M) 6 Dbl KB Snatch (KX 35W//53M) 6 Dbl KB Chest Press (KX 35W//53M) 250M Row (ZOOM 6 Burpees) SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Ball slam Wall ball Jump rope or jump jack 15-25 Vertical Press Strength 10 min EMOM EVEN swing clean to bottoms up press. 5R/5L ODD 6R/6L Seated Alt Strict Press (DBL KB) 25-45 WOD 1 ROUND 10 spinal rock/ burpees (Modify by separating exercise into 10 hollow rock/10 burpees) 5 ROUNDS 3 wall walk or 5 inchworm pushup 10 Sit ups 1 ROUND 10 Spinal rock/ burpees 5 ROUNDS 10 OH KB SWING 10 TRX Y 1 ROUND 10 Spinal rock/ burpees
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