TXT PROGRAMMING 12/12/22-12/17/22 STRENGTH WEEK: #7

TXT PROGRAMMING
12/12/22-12/17/22
STRENGTH WEEK: #7



Hi TXT Community,
I want to take a second to congratulate Coach Margaux, she was elected to be the Mayor of Capitola! CONGRATULATIONS! They are very lucky to have you as Mayor. Also very good news, our Coach Jason is doing much better and he is on the mend while being under the watchful eye of some very helpful doctors. Plus we have another new trainer joining our team. Lets Welcome Coach Zoe to the team she will be part of the Live Oak crew.
Goods news, we have collected lots of pajamas for Jacob's heart foundation. Thank you to all that have contributed. Plus they have given us one more week to bring in more donations. So if you would still like to bring in brand new children - teen pajamas you still have time. The donation bins are in the Live Oak TXT Room.
Thank You again for being such a great team!
I hope you have a wonderful week & enjoy the handstands and some of the holiday named workouts next week ;)
In health,
Christa ​



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
5 minute cut off:
    10 pike pushups
    5/5 tall plank bird dog
    5/5 Side plank leg lift
    20 Jump rope or 20 jump jack
 
    20-30    Vertical Press Strength
        5 rounds - 5 reps on each
    ½ kneeling KB curl to OH press R (right knee down) 
    ½ kneeling KB Curl to OH Press L (left knee down)
    Kneeling overhead tricep extension (or standing if bad knees)
 
30-45     WOD 
Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides
    KB OH swing (KX 35W//53M)
    Goblet Curtsey Lunge (KX 35W//53M)
    SA KB clean  (KX 25W//40M)
SA KB Swing high pull  (KX 25W//40M)
    Box Jump (KX 20w//24m)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:
3 rounds 20 on/5 off
Jumping Jacks 
Grasshoppers
Bicycle
Squat Hold alt Halo alternate sides
 
20-30 Core Strength
3 Rounds 35/10
Diver sit up (arms circle over to hug knees then circle back to hollow hold)
Hollow body rock
Side V-UPS R
Side V-UPS L
Single Leg v-up alternate or body scissors
 
30-45    WOD:ANNUAL MADNESS (11 MIN CUTOFF) no out of order
1 Lap Handstand walk across room (120ft ish) OR 1 Min Handstand hold OR 1 min handstand kick up attempt
111 DBL Unders or 555 jump rope
3 ROUNDS OF CINDY (5 PULLUP/10 PUSHUP/15 SQUATS)
500m RUN
(IF YOU HAVE TIME LEFT OVER REST TILL 11 MIN CUTOFF.)
 
THEN 4 MIN AMRAP OF:
3 Lateral Hop Over KB BURPEE
2 THRUSTERS (KX DBL 35W/53M)
1/1 TGU (KX 35W/53M)
  
 
WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. 
Warm Up   2 rounds 30 sec on/5 sec off
TRX HAMSTRING CURL
GLUTE BRIDGE
KB DEADLIFT
KB DEADBUG
 
    15-25   Lift Strength: 10 min EMOM 
ODD: FULL MIN of KB SWING (remember to breath and engage abs.)
EVEN: 5 DBL KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week
 
25-45    WOD NAUGHTY & NICE 15 MIN AMRAP every 2 MIN do 10 Goblet forward lunges.
12 Handstand push-ups or Pike Push-up or Seated DBL KB Shoulder press
12 Suitcase Deadlifts (KX DBL KB 35W/53M)
12 Burpees
12 Goblet Front Squats (KX 35W/53M)
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
3 rounds 30 on/ 10 off
    Jump Rope
    Alternating V-ups (hollow body roll to the other side)
    TRX Row 
    
20-30   Horizontal Pull Strength RTR or start on a challenging weight
    4-5 Sets
    5/5 GORILLA ROW (Alternating bent over row from KB on ground)
    10 TRX WIDE ROW
10 TRX Y
 
30-45  WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off)
        ROW 250m
        20 KB High Pulls (KX 25w/44m)
        10/10 Snatch (KX 25w/44m)
        10 Pushups
        10 Pullups
        10 V Ups

  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT (can do side laying leg lift if it bothers your shoulder)
30 Ice Skaters
 
    15-25    Strength Squat 10 min EMOMs
ODD EMOM: 5 HEAVY Goblet squats + 10/10 Feet elevated Hip Bridge alternate legs
EVEN EMOM: 10/10 goblet squat lateral walk + 10 Jump squat (no weight)
 
    25-45    WOD JULIA BENCHMARK 20 min cutoff
44 DBL KB SQUAT (KX dbl 20w/40m)
44 BOX JUMP or Gob. Step Up
22/22 Gob Bulgarian Split squat (KX 20w/40m)
44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m)


 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3 rounds
10 Dead bug 
10 Serratus Push ups 
5 inch worm with scorpion
5/5 iron cross
Short run
 
    20-30    Horizontal Press Strength 10 min
RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 
 
30-45 WOD
do it top to bottom
*Every 5 min do a 30 sec Hollow Body Hold*
100 FROG HOPS
45/45 Jump Lunge
80 Swing High Pulls (KX 35W//53M)
70 GOB Squat (KX 35W//53M)
30/30 PLANK up/down 
50 KB Skull Crushers (KX 25W//40M)
40 T2B or V-up
15/15 BURPEE Box Overs
20 Candle Stick or (hollow rock then squats)
5/5 Sit Outs