TXT PROGRAMMING 11/29/21-12/4/21 STRENGTH WEEK: #3

TXT PROGRAMMING
11/29/21-12/4/21
STRENGTH WEEK: #3



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2x 
150 Run or Row
20 flutter kick
10 side plank hip lift R
10 side plank hip lift L 
-SKILL: Double unders (2 min)
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 


    15-25   CORE Strength 
8 MINUTE E.M.O.M. - 7 Hanging Leg raises (ZOOM: V-UP with slow lower)
-Every minute on the minute, perform 7 hanging leg raises. 
Modifications: 
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually tough knees to elbows (for real)
Advanced: Touch toes to bar

25-45 -WOD: 20 min cutoff
4 Rounds:
250m run or row (ZOOM: 12 spinal/rock burpees)
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols or gob squat
12 Sumo Deadlift High Pulls






TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:2 rounds
20 TRX MTN CLIMBER
10 BOX OVERS
10 SITUP
10 KB LEGS UP STRAIGHT TOE TOUCH
3/3 GSW https://www.youtube.com/watch?v=vRWGwwLSIUQ
https://www.youtube.com/watch?v=aiN-2yAIkec

 -SKILL: Double unders (2 min)
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 
  
20-30  LIFT Strength Front Rack Reverse Lunges
Run the rack with front rack reverse lunges in sets of 5R/5L. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight.


30-45    WOD 15 min cutoff
21-15-9
Wall balls (KX 14W//20M)
DBL KB Push press (ZOOM: 2 hands 1 kettlebell) (KX 25W//40M)
KB Burpee Rev lunge R & L (KX 35W//53M)
Abmat Sit-ups
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: small RUN – THEN, 
3 rounds:
10 toes to bar or vup
10 hollow body rock
10 situps
2 burpees or sprawl  


Skill 8 rounds 20/10 kettlebell swing or hinge movement
Take time to work on their hinging movement. If people are having trouble with the beginning and the end of the kettle bell swing you can have them do dead swings. If they’re having hard standing up straight in the middle of the swing you can have them practice hard style planks and then go back to doing a kettle bell swing. If peoples feet are not staying completely glued to the ground, you can have them practice screwing their feet into the ground so that they stay completely in touch with the ground even invite them to takeoff their shoes.




20-30    Horizontal pull Strength Bent-over Rows RTR 10 reps each side (try for 3x running the rack) 
Run the rack with bent over rows in sets of 10 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING!

(zoom: 3 sets of 10 reps R/L bent over row superset with 3 sets 15 kb high pull no swing.)

30-45    WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...)
Burpees
TRX row (ZOOM: KB Lawn mower row)
Goblet squats (KX: 35W/53M)
X10 Jump Rope or jump jack

FINISHER: 
1 minute plank (hardest modifications possible)
1 minute wall sit (hardest modifications possible)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 x (5 min time cap) activate those glutes warmup
10 Weighted glute bridge
10/10 Clams
10/10 Donkey kicks with pulse 
10 frog pumps
20 cross jacks

Skill 8 rounds 20/10 kettlebell swing or hinge movement. 
Take time to work on their hinging movement. If people are having trouble with the beginning and the end of the kettle bell swing you can have them do dead swings. If they’re having hard standing up straight in the middle of the swing you can have them practice hard style planks and then go back to doing a kettle bell swing. If peoples feet are not staying completely glued to the ground, you can have them practice screwing their feet into the ground so that they stay completely in touch with the ground even invite them to takeoff their shoes.




20-30   Squat Strength 1 second pause at bottom with 10 reps
Run the rack with squats until you reach your top weight. Perform 3-5 sets of 10 reps at top weight.

30-45 WOD:
3 laps of 250m run or row (ZOOM: 3 min 10 jump jack + 10 touch jump)
15 Toes-to-bar or v-up
15 OH KB swings (KX:35W//53M)
15 Box jump
2 laps of 250m run or row (ZOOM: 2 min 10 jump jack + 10 touch jump)
10 Toes-to-bar
10 OH KB swings
10 Box Jump
1 lap of 250m run or row (ZOOM: 1 min 10 jump jack + 10 touch jump)
5 Toes-to-bar
5 OH KB swings
5 Box Jump 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:2  Rounds: 30 sec on // 5 sec off)
-Jump Rope (good opportunity to practice DU)
-Sumo Deadlift High Pull light
-Alternate 3R/3L Lawnmower Rows
-Ball Slams

-SKILL: Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in a controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have students spot other students by holding onto their ankle and lifting them up.


20-30    Horizontal Press Strength CHEST PRESS
Run the rack with a single-arm chest press for 10 reps each side. Complete 3-5 sets at top weight.


30-45    WOD:
10 Minute AMRAP:
4 Ball Slams
6/6  KB O.A. chest press + situp with KB O.H.(KX 15W//25M)

5 min AMRAP
4/4 Clean n' Press (touch ground every time) (KX: 35W//53M)
6/6 TRX Power Pulls (ZOOM: Lawn Mower row)


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds (30 seconds exercise, 10 seconds rest) 
Leg lifts
One-leg Hip Bridges R
Weighted Sit-ups
One-leg hip bridges L

SKILL: Handstand (Push-up) Practice 5 min
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in a controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have students spot other students by holding onto their ankle and lifting them up.



20-25    Core Strength    Turkish Get Ups - For 5 minutes perform 1 turkish get up right and 1 turkish get up left. After each successful rep with great form, move up to the next size kettlebell. For advanced clients, have them do it in the bottoms up position.

25-30    Turkish Sit Ups - For 5 minutes perform 5 turkish sit ups right and 5 turkish sit ups left. After each successful rep with great form, move up to the next size kettlebell. For advanced clients, have them do it in the bottoms up position.


30-45 WOD: 20min Cutoff
lap = 50M (ZOOM: 5=50 forward Lunges, 4=40, 3=30,2=20,1=10 lunges)
5 LAP DBL KB OVERHEAD LUNGE (KX: dbl kb 20W//40M)
50 BUTTERFLY SITUP

4 LAP DBL KB OVERHEAD LUNGE
40R/40L MTN CLIMBER

3 LAP DBL KB OVERHEAD LUNGE
30R/30L SIDE PLANK HIPLIFT

2 LAP DBL KB OVERHEAD LUNGE
20 TOES TO BAR or VUP

1 LAP DBL KB OVERHEAD LUNGE
10 SUPERMAN

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