TXT PROGRAMMING 2/24/18-12/29/18 STRENGTH WEEK: #10
HOLIDAY SCHEDULE MONDAY all clubs 8-1pm Live Oak: 8am Ben Cabrillo: 8am Tricia Downtown:NO TXT Westside: 8am Mo Scotts Valley: NO TXT TUESDAY ALL CLUBS CLOSED WEDNESDAY clubs 8am to regular close time Live Oak: 8am Ben, 12pm Gabe, 5:30pm TBD Cabrillo: 8am Tricia, 12pm John, 6pm John Downtown:NO TXT Westside: 8am Mo, 6:30pm Hugh Scotts Valley: NO TXT THURSDAY REGULAR SCHEDULE FRIDAY REGULAR SCHEDULE SATURDAY REGULAR SCHEDULE MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo WARMUP THEN WOD: 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 or TRX TRICEP EXT. 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) DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 38(19/19) SNATCH 95 JUMP ROPE TUESDAY christmas day! 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 STRENGTH: Walking Lunge / Box Jump
WORKOUT: 2 EMOM's 7 Min EMOM 3 Pull-up 6 Pushup 9 Squat 12 Swing -1 Min Rest- 7 Min EMOM 10 Sumo D-lift Highpull 10 Chinees (ea side) 3 burpee DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 40(20/20) SNATCH 100 JUMP ROPE WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 STRENGTH: Turkish Get Up w/ Press http://www.youtube.com/watch?v=2vWKMuDH528 Link doesn't show the press, but you guys get the point:) Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up. No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets. WORKOUT: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... OA Snatch (R) OA rack squat w/ KB (R) OA Snatch (L) OA rack squat w/ KB (L) Row 250m DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 42(21/21) SNATCH 105 JUMP ROPE THURSDAY 0-10 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 STRENGTH: “Core Galore” 30 sec on 15 sec off of: One Arm Hover plank Right One Arm Hover Plank Left V ups Hipups Right Chinees Hipups Left Leg Lifts Plank With a knee lift (spiderman plank) Situps Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers WORKOUT 6 Min AMRAP 5 Burpee Pullup 10 Side V Up (ea side) 15 Dbl Under 250M Run 6 Min AMRAP 10 Swing 10 TRX muscle up 10 TRX Jump Squat 250M Run DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 44(22/22) SNATCH 110 JUMP ROPE FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 20-30MIN STRENGTH: One Legged Deadlift ***Run the rack with sets of 5 One-legged DL. When you find your max, start over and run the rack one more time. This should take about 10 minutes*** 25-45MIN WOD:20MIN CUTOFF 400m RUN THEN: 1 TIME FAST 10 TRX TRICEP PRESS 10 DIVER SITUP 10 KB SKULL CRUSHERS 1 min SWIMMERS 20 BOX OVER 20 TOES TO BAR 15R/15L BOTTOMS UP PRESS 30 AB MAT SITUP AFTER: 400m RUN DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 46(23/23) SNATCH 115 JUMP ROPE SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo STRENGTH: PARNTER Ladder TRX Row & Split Row - Have everyone partner up for the ladder TRX row & SPLIT row. Partner A does 1 TRX row then Partner B does 1 SPLIT ROW Then SWITCH. Partner A does 2 and B does 2. Move up in reps each set by 1 until you can’t complete the set. Then restart back at the beginning. WOD: 16 minute E.M.O.M. Minute 1,5,9,13: Run to the gate Minute 2,6,10,14: 10 Thrusters + 10 sit-ups Minute 3,7,11,15: 25 D.U. (75 singles) Minute 4,8,12,16: 10 H.R. Push-ups + 10 superwomen DECEMBER CHALLENGE KB SNATCH & JUMP ROPE 48(24/24) SNATCH 120 JUMP ROPE
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