TXT PROGRAMMING09/04/23-09/09/23STRENGTH WEEK: #5 Labor Day 8am west side class

TXT PROGRAMMING
09/04/23-09/09/23
STRENGTH WEEK: #5
Good Morning TXT Fam!
Labor day is Monday and our only class is 8am west side with Coach Heather. Clubs open 8am-1pm no childcare. September 10th Coach Heather will host an ocean kayaking txt get together. It will be in the harbor. To join please sign up for the 2.5 hr rental option on the santa cruz kayak connection website for Sunday September 10th 10:30am. Please email txtsantacruz@gmail.com with questions. Kayak connection link below. 
https://kayakconnection.com/  
If you would like to join please sign up on the santa cruz kayak connection website asap. 
Have a wonderful weekend,
Christa B




MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 hindu pushup
10 sit ups
20 spider planks
10 gob chest press


10-20  Strength Horizontal Pull: (ZOOM Plank on bench and 5/5 KB Row then hollow body hold for 1 min.)
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives (3 second lower)
B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall]


20-45 WOD: 
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next. 
Row 500m or 5 Laps RUN
20R/20L KB Clean & press
30 Box dips
Row 500m or RUN 5 Laps
30 KB swings 
20 Gorilla Row
10 Box Jumps
5 Burpess




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk
10 squat jacks
10 leg lift
10 over the shoulder ball throw
  
20-30  SQUAT Strength Tempo squat & goblet squat 
3 rounds
6 Tempo gob squat 3 sec down, 2 sec pause, 0 up, 0 pause at top
5 RTR Gob squat no tempo
10 Jump squat


30-45 WOD: 30/20/10
-WALL BALL
-BOX JUMP
-KB SWING HIGH PULL
-BALL SLAM
  


WEDNESDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises
Touch jump 
TRX ROW or kb bent over row   


10-25    Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press.
3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.)
RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight.


25-45 WOD: 5 ROUNDS [15 MIN]

5 TRX PUSHUP
5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 (zoom KB skull crusher)
5R/5L KB SNATCH
1R/1L TURKISH GETUP* from the TOP DOWN
*After the last clean and press, from the lockout do the down phase of the getup 
until you are laying down and then get back up. 
  
THURSDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm scorpion
5 iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch


15-25  CORE Strength:  [10 MIN]
REP: 30/20/10
-VUPs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp
25-45  WOD: 20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
One Arm Clean & Bottoms up Push Press Alternate arms
Gob Squat bicep curl
V-up & over add kb for extra challenge
Bar Hanging slow leg lift & lower (can also be done on the floor)
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
10 plank hip tap




20-30    Strength Power lift: Sumo Deadlift High Pulls
Run the rack with 8 (4R/4L) SDHP till you find a top weight. Stay heavy for 4 total rounds. (ZOOM 10 min AMRAP  8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.)


30-45 WOD: 15 Min Ascending amrap start with 1 rep and do all movements on right then 1 rep all movements on left. Then 2 reps all movements on right and 2 all movements on left. Ect. 
1. Kettlebell single-arm snatch
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm bottoms up press
5. 25 jump rope (reps stay the same.) 


SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 
Burpee lunge
Long jump shuffle back
Plank shoulder tap


20-30  Strength Vertical Pull: 10 min AMRAP alternate partners 
A: 5 PULLUPS
B: partner plank


30-45 WOD: 4 Rounds
7R/7L REV. GOBLET LUNGE
4 T2B
14 GOBLET SQUAT
4 T2B
14 KB PUSHUP
4 T2B
7R/7L TURKISH SITUP
4 T2B
*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL.



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