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TXT PROGRAMMING
12/25/17-12/30/17 STRENGTH WEEK: #8 ALL clubs are closed monday. There is a RUCK event hosted by Elfin (all are welcome) Christmas Day slay 3-5pm sea cliff stairs, bring Rucks with weight or any back pack with a minimum of 20lbs and water. Change of clothing would be smart. Ben is teaching 6am TXT at live oak tuesday. Tuesday will be normal but some clubs open at 7am. Merry Christmas!! and Happy Holidays!! There will be no TXT Yoga at live oak for the next month. Thaisa is out of town. Cabrillo TXT Yoga has a sub...i think MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up STRENGTH: 10 MIN PARTNER LEG RAISE &THROW One partner lays on the ground holding the other partners ankles The other partner throws their legs. 20 THROWS THEN SWITCH After both have gone the run together and start again. https://www.youtube.com/watch?v=2owf3NTjGzk WOD 12 DAYS OF CHRISTMAS!! COMPLETE AS YOU SING THE SONG. 1 REP... 2,1... 3,2,1...4,3,2,1.....5,4,3,2,1...ECT. 1-50 M SPRINT 2- HANDSTAND OR PIKE PUSHUP OR SHOULDER PRESS HEAVY WEIGHT 3- BURPEE PULLUP 4- KB SWING 5- HALO R/L 6- PISTOL (3/3) AKA SINGLE LEG SQUAT 7- DIPS 8- KB OR DB SNATCH (4/4) 9- T2B OR VUP 10- BALL SLAM OR OVER THE SHOULDER THROW 11- BOX JUMP 12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6) TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Swing - Run the rack working on the Swing for 10 reps. For strong clients have them swing 2 kettlebells. Watch for neutral spine throughout and don’t allow bad form to swing heavier. Stay at heaviest have them complete 3 rounds of 10 reps on most difficult weight, that they can maintain perfect form on 15 Min WOD 60 sec on 30 sec off 1st round, 40 seconds on 20 seconds off 2nd round 30 sec on 15 sec off 3rd round, 20 sec on 10 sec off 4th round of: 1 DEAD SWING https://www.youtube.com/watch?v=dJBw7mo_CwI (do first version) https://www.youtube.com/watch?v=CqoBOSKZccs (good tutorial) 2 O.A STRICT PRESS RIGHT 3 O.A. STRICT PRESS LEFT 4 SNATCH SWING SWITCH or swing switch (only do snatch swing switch, always switch hands in front of you. Watch the video at 1 min) https://www.youtube.com/watch?v=9d6wHVD_LdM . WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up STRENGTH: 10 MIN HORIZONTAL PULL 10 reps TRX ROW FROM GROUND OR TRX ROW WITH FEET ON EXERCISE BALL (Have people take their time trying to accomplish the best rows for 10 reps, they do not have to bust them out.) THEN 10 STACKING PLANKS REPEAT AS MANY TIMES AS POSSIBLE IN 10 MIN. BENCHMARK WOD!! Christa Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes! Beginner 10 Lunges (per leg) 20 Wall Ball (8 LB Women /10 LB Men) 30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L) 40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men) 50 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump) 40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men) 30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L) 20 Wall Ball (8 LB Women /10 LB Men) 10 Lunges (per leg) Intermediate 10 Jump Lunges (per leg) 20 Wall Ball (10 LB Women /12 LB Men) 30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L) 40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men) 50 Burpees (No Pushup) 40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men) 30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L) 20 Wall Ball (10 LB Women /12 LB Men) 10 Jump Lunges (per leg) Advanced 10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men) 20 Wall Ball (12 LB Women /12 LB Men) 30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L) 40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men) 50 Burpees (Chest To Ground On Every Rep) 40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men) 30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L) 20 Wall Ball (12 LB Women /12 LB Men) 10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 10 MIN STRENGTH: 5X5 Squats -Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps. WOD 30 Min cut off: 21 Turkish get-ups, right arm 50 O.H. swings 21 overhead squats, left arm 50 O.H. swings 21 overhead squats, right arm 50 O.H. swings 21 Turkish get-ups, left arm FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 10 MIN Alternating Press - Run the rack working on alternating press for 5 reps right and left. For advanced clients have them master the bottoms up version of the alternating press. 15 MIN Death By Burpee THRUSTERS!! - Do one set of burpee Thrusters at the top of each minute for 15 minutes and increase each set by 1 rep until you aren't able to make it in the 1 minute. Once you can’t make it anymore work back down. *Start everyone out on 6 reps. (EXAMPLE: 6 reps, 7 reps, 8, 9, 10, 11, 12, 13, 14, 15, 16FAIL, 15, 14, 13, 12) SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up:10 rounds AS FAST AS POSSIBLE 10-9-8-7-6-5-4-3-2-1x sit-ups 1-2-3-4-5-6-7-8-9-10x Superman 10 min E.M.O.M (EVERY MINUTE ON THE MINUTE) 10 ROUNDS 1 MIN EACH 20 SITOUTS total REST OR HOLD PLANK WITH THE REMAINDER OF THE MINUTE DEMO (scale according to fitness level) WOD (20 MIN CUTOFF) 3 rounds of 10 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) · KB SITUP (KB ON CHEST) · KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground infront of you) · KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees) · COFFIN SITUPdemo · LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head)
STRENGTH WEEK: #8 ALL clubs are closed monday. There is a RUCK event hosted by Elfin (all are welcome) Christmas Day slay 3-5pm sea cliff stairs, bring Rucks with weight or any back pack with a minimum of 20lbs and water. Change of clothing would be smart. Ben is teaching 6am TXT at live oak tuesday. Tuesday will be normal but some clubs open at 7am. Merry Christmas!! and Happy Holidays!! There will be no TXT Yoga at live oak for the next month. Thaisa is out of town. Cabrillo TXT Yoga has a sub...i think MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up STRENGTH: 10 MIN PARTNER LEG RAISE &THROW One partner lays on the ground holding the other partners ankles The other partner throws their legs. 20 THROWS THEN SWITCH After both have gone the run together and start again. https://www.youtube.com/watch?v=2owf3NTjGzk WOD 12 DAYS OF CHRISTMAS!! COMPLETE AS YOU SING THE SONG. 1 REP... 2,1... 3,2,1...4,3,2,1.....5,4,3,2,1...ECT. 1-50 M SPRINT 2- HANDSTAND OR PIKE PUSHUP OR SHOULDER PRESS HEAVY WEIGHT 3- BURPEE PULLUP 4- KB SWING 5- HALO R/L 6- PISTOL (3/3) AKA SINGLE LEG SQUAT 7- DIPS 8- KB OR DB SNATCH (4/4) 9- T2B OR VUP 10- BALL SLAM OR OVER THE SHOULDER THROW 11- BOX JUMP 12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6) TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Swing - Run the rack working on the Swing for 10 reps. For strong clients have them swing 2 kettlebells. Watch for neutral spine throughout and don’t allow bad form to swing heavier. Stay at heaviest have them complete 3 rounds of 10 reps on most difficult weight, that they can maintain perfect form on 15 Min WOD 60 sec on 30 sec off 1st round, 40 seconds on 20 seconds off 2nd round 30 sec on 15 sec off 3rd round, 20 sec on 10 sec off 4th round of: 1 DEAD SWING https://www.youtube.com/watch?v=dJBw7mo_CwI (do first version) https://www.youtube.com/watch?v=CqoBOSKZccs (good tutorial) 2 O.A STRICT PRESS RIGHT 3 O.A. STRICT PRESS LEFT 4 SNATCH SWING SWITCH or swing switch (only do snatch swing switch, always switch hands in front of you. Watch the video at 1 min) https://www.youtube.com/watch?v=9d6wHVD_LdM . WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up STRENGTH: 10 MIN HORIZONTAL PULL 10 reps TRX ROW FROM GROUND OR TRX ROW WITH FEET ON EXERCISE BALL (Have people take their time trying to accomplish the best rows for 10 reps, they do not have to bust them out.) THEN 10 STACKING PLANKS REPEAT AS MANY TIMES AS POSSIBLE IN 10 MIN. BENCHMARK WOD!! Christa Get as far through the list as you can in 20 minutes, seriously cut them off at 20 minutes! Beginner 10 Lunges (per leg) 20 Wall Ball (8 LB Women /10 LB Men) 30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L) 40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men) 50 Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump) 40 Pushups (Kneeling Chest to Yoga Block Women, Kneeling Chest to Ground Men) 30 One Arm Swing (15 LB Women/ 20 LB Men (15 r /15 L) 20 Wall Ball (8 LB Women /10 LB Men) 10 Lunges (per leg) Intermediate 10 Jump Lunges (per leg) 20 Wall Ball (10 LB Women /12 LB Men) 30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L) 40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men) 50 Burpees (No Pushup) 40 Pushups (Kneeling Chest to Ground Women, Full Chest to Yoga Block Men) 30 One Arm High Pull (20 LB Women/ 35 LB Men (15 r /15 L) 20 Wall Ball (10 LB Women /12 LB Men) 10 Jump Lunges (per leg) Advanced 10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men) 20 Wall Ball (12 LB Women /12 LB Men) 30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L) 40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men) 50 Burpees (Chest To Ground On Every Rep) 40 Pushups (Full Chest to Yoga Block Women, Full Chest to Ground Men) 30 One Arm Snatch (35 LB Women/ 50 LB Men (15 r /15 L) 20 Wall Ball (12 LB Women /12 LB Men) 10 Weighted Jump Lunges (per leg, 20lb Women, 35lb Men) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 10 MIN STRENGTH: 5X5 Squats -Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps. WOD 30 Min cut off: 21 Turkish get-ups, right arm 50 O.H. swings 21 overhead squats, left arm 50 O.H. swings 21 overhead squats, right arm 50 O.H. swings 21 Turkish get-ups, left arm FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 10 MIN Alternating Press - Run the rack working on alternating press for 5 reps right and left. For advanced clients have them master the bottoms up version of the alternating press. 15 MIN Death By Burpee THRUSTERS!! - Do one set of burpee Thrusters at the top of each minute for 15 minutes and increase each set by 1 rep until you aren't able to make it in the 1 minute. Once you can’t make it anymore work back down. *Start everyone out on 6 reps. (EXAMPLE: 6 reps, 7 reps, 8, 9, 10, 11, 12, 13, 14, 15, 16FAIL, 15, 14, 13, 12) SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up:10 rounds AS FAST AS POSSIBLE 10-9-8-7-6-5-4-3-2-1x sit-ups 1-2-3-4-5-6-7-8-9-10x Superman 10 min E.M.O.M (EVERY MINUTE ON THE MINUTE) 10 ROUNDS 1 MIN EACH 20 SITOUTS total REST OR HOLD PLANK WITH THE REMAINDER OF THE MINUTE DEMO (scale according to fitness level) WOD (20 MIN CUTOFF) 3 rounds of 10 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) · KB SITUP (KB ON CHEST) · KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground infront of you) · KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees) · COFFIN SITUPdemo · LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head)
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