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TXT PROGRAMMING
12/19/22-12/24/22 STRENGTH WEEK: #8 Happy Holidays TXT Community, I hope you are all staying healthy and warm. We have some fun festive workouts next week. Monday we have our very first Hanukkah wod and end the week with the 12 days of Christmas Hooray! Our holiday hours are: 12/24 Christmas eve 8am-1pm 12/25 Christmas all clubs are closed 12/26 Monday All clubs open 8am - 1pm (No 6am classes) 12/31 NYE 8am - 1pm 1/1/2023 New years day closed 1/2/23 8am - 1pm (No 6am Classes) I hope you have a very Happy Hanukkah, Merry Christmas & Happy Holiday season. Christa :) MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 10/10 Side plank leg lift 10 Squat to Double reverse lunge (R/L) 10 Plank Jack to plank tuck 30 Jump Rope 15-25 Core 1 min plank 2 Rounds 45/15 KB v-up or no weight Single leg KB V-up KB sit up w/ OH press Elbow plank hip taps 1 min plank 25-45 WOD 8 CRAZY NIGHTS 20 min cutoff 8 ROUNDS 8 PULLUP or TRX Pull Up 8 Box Jump or Shorter step hop 8 Wall Ball (KX 14w/20m) 8 Pushups (mod. Elevate to make easier) 4/4 Alt. Lunge 8 Dips on box or Dip bars 8 Burpees 8 Double unders or 40 Jump Rope TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30 /10 KB Good mornings Sit out to bridge Sit up to Knee hug Banded good morning 20-30 Power Lift - Swing & DeadLift This is a great time to practice the hinge before the wod. You can also slowly try to work up to a heavy weight with great form. 10 Min AMRAP 3 R/L SA KB swing 3 Sumo DL 3 R/L SA DL (bell is on outside of leg) 3 KB Dead Swing 3 OH KB Swing 30-45 WOD: THE GRINCH 15 min completion 🙂 3 ROUNDS for time 1 Heavy Snatch R (If still learning the snatch do a heavy clean to press & snatch out) 1 Heavy Snatch L 2 Burpee Box Over 3 HEAVY DBL SWING CLEANS 4 Hand Stand Push-ups or 4 Pike Pushups or 4 Heavy Seated Shoulder press If finished before 15 min They get to do Burpee box overs til time is up WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Warm Up : REPS 20,16,12,8,4 superman Bird dog DBL Leg lift with Ceiling Stomp Deadbug 20-30 Vertical Pull 10 MIN EMOM ODD: Max pullup or TRX Pull Up EVEN: 10 Banded tricep ext & Bar hang 30-45 WOD 3 rounds for time 5 wall walks 1/1 TGU 5/5 TSU 15 Skull Crushers (KX 25w/44m) 250m row THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 Rounds 30 on/10 off Glute Bridge Gob Squat KB HALO alt sides 20-30 Lunge AMRAP 10 min KB’s in rack position RTR DBL KB FORWARD LUNGE 3 reps each side 5 sets of 3 heavy reps at top weight 30-45 WOD 3 rounds (18min) 1 Min in each exercise -DBL KB DEVIL PRESS (can be done with DB) -Alternating Clean To Forward Lunge -Swing to Swing Squat -Wall Ball -Alternating Single Arm Swing -Hollow Hold with slow toe touch FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:30/20/10 -SWIMMERS KB Windmill Over head swing 20-30 Vertical Press 10 min cutoff 3 x Superset 3R/3L OA Push Press 3R/3L KB BENT PRESS THEN 60 total Seated Strict press 30-45 WOD DIE HARD WITH VENGEANCE For Time (If there are not enough rowers calories can be done on bike, ski erg & elliptical. Also people can do this out of order.)
SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up:5 MIN AMRAP 40 Mountain Climbers 30 Jumping Jacks 20 Sit Ups 10 inch worm burpees Short jog 20-45 WOD For Time, adding one movement per round:
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