TXT PROGRAMMING12/25/23-12/30/23STRENGTH WEEK: #2

TXT STRENGTH WEEK 2
TXT PROGRAMMING
12/25/23-12/30/23
STRENGTH WEEK: #2
Hi Txt Community!! I hope you have a very Merry Christmas and a happy holiday!! 
(ARM CHALLENGE WILL BE POSTED LATER.)

 Holiday Toadal CrossTraining Hours 
* Sunday, 12/24 Clubs open 8 am - 1 pm Childcare is CLOSED! 
 Monday, 12/25 - Christmas Clubs Le closed, no classes 
 Tuesday, 12/26 No 6am TXT All other classes are a go! NO 6:30pm @ WEST SIDE Toadal
Clubs open 8 am - 9 pm Childcare 9 am - 2 pm


Time to set those fitness goals for 2024 and smash them Holiday schedule Sunday, 12/31 Club open 8 am - 1 pm Childcare is CLOSED! Monday, 1/1/2024 - New Years Day! We are closed! No Classes. Tuesday, 1/2/2024 regular class schedule LET’S DO THIS!!
Thank You for an amazing year let's make 2024 even better!!
Lots of Love,
Christa B




MONDAY ALL BODY WEIGHT EXERCISES for your at home fun!!!
Merry Christmas!!!
0-15 MIN Isolated Mobility, Compound Mobility, 
Movement Patterning/Technique: (using the length of the room for laps) 
Butt Kickers
Backwards Butt Kickers
3x Side Slides
High knee skips
Single Leg hops across room


Warm Up: 3,6,9,12,9,6,3
Mtn Climber (DBL REPS)
Bicycles (DBL REPS)
Seal Jacks
Scorpion
Iron cross + V-up


15-25 MIN  Horizontal Press Strength: 10 Min AMRAP
10 Pike Pushup
5 Hindu Push Up
10 Handstand kick up
30 sec handstand hold or Down dog hold 


25-45 MIN WOD CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 V-up (Modification Leg Lift)
30 Jump Squat
40 Box Jump or use a stair to hop on and off
50 Pull Up
30/30 Side plank hip lift
70 Push-ups
80 Sit-ups
45/45 Jump Lunge
100 Jump jacks




TUESDAY short warm up
0-10 MIN Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Movement Patterning/Technique: (using the length of the room for laps)
Walking knee hugs
L- Sit Butt skoots
Crab walk
Walking Straight Leg Raises
Stork Walks


Warm Up: 2 Rounds
1 Min Plank Hold
10 plank up downs
1 Min Hollow Body hold
10 sit up
1 Min Reverse plank hold
5 Burpees w/ push up   
  
10-20 MIN CORE Strength: 4 Rounds (30 seconds on each exercise no rest)
Hanging Leg Raises (slow) or seated v-sit leg lift
One-leg Hip Bridges R
One-leg hip bridges L
KB Sit-ups
Supermans


20-45 MIN WOD:  circuit through the 3 exercises (25 min CUTOFF)


26,22,18,14,10,6,2
BOX OVERS


10,10,10,10,10,10,10
T2B or Hanging Leg lift or V-UP or Leg Lift


3.6.9.12.15.18.21
Single KB High pull (NO SWING) (KX 35w/53m)
  


WEDNESDAY Take a group photo before doing the WOD :) PLEASE!!
0-15 MIN Isolated Mobility, Compound Mobility, 
Movement Patterning/Technique: (using the length of the room for laps)
Karaoka
Side slides
Traveling GSW


Warm Up: 5 min Amrap
5 Inch worm with full walk out (no pushup walk hands out past shoulders)
10 hollow body rock
10 superman
5/5 sitout or grass hopper
5/5 xwalk 
 
15- 45 MIN 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. Go lite and fast it should not be heavy.
1/1 TGU (KX 22w/45m)
2- SINGLE KB HIGH PULL SWING (KX 22w/45m)
3- BURPEE PULLUP or (MODIFICATION: BURPEE JUMP BAR TOUCH)
4- SINGLE KB SWING (KX 22w/45m)
5- HALO R/L (KX 22w/45m)
6- PISTOL (3/3) AKA SINGLE LEG SQUAT (Modification Use a box for depth.)
7- BOX JUMP
8- KB OR DB SNATCH (4/4) (KX 22w/45m)
9- T2B OR VUP
10- BALL SLAM OR OVER THE SHOULDER THROW
11- GOBLET SQUAT (KX 22w/45m)
12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6) (KX 53w/70+m)
  
THURSDAY
0-20 MIN Isolated Mobility, Compound Mobility, 
Movement Patterning/Technique: (using the length of the room for laps)
1 lap inch worm + updogs
Lateral bear crawl right and left
Crab walk
High knee skips


Warm Up: 3 rounds
5/5 Scorpion
10 jump jack
10/10 lateral high knees
5 hindu pushup
10 seal jack
10/10 lateral butt kickers


20-30 MIN   Vertical Pull Strength 
10 Rounds 45 sec on //15 sec off
Pull Up Negative


30-45 MIN  WOD:   4 Rounds of
50m/50m OA WAITER CARRY (KX 35W/53M)
20 WALL BALL (KX 14W/20M)
5/5 Gob Bulgarian Split Squat (KX 25w/40m)

FINISHER: 30 KB Swings
  
FRIDAY
0-15 MIN Isolated Mobility, Compound Mobility, 
Movement Patterning/Technique: (using the length of the room for laps)
Hamstring scoops
Butt kickers
Lateral high knees both sides


Warm Up: 8min AMRAP 
15 Weighted Good Mornings
10 Inch Worms
1R/1L Bodyweight TGU
15 Squat Jacks
10/10 Dead Bugs


15-30  MIN  LUNGE Strength: 3 ROUNDS (15 min cutoff)
8 Tempo Goblet Lunge R (3 down, 3 Pause, 3 up, 0 at top)
8 Tempo Goblet Lunge L (3 down, 3 Pause, 3 up, 0 at top)
5R/5L SL Deadlift
Single arm front rack carry 30sec/30sec


30-45 MIN WOD:(For Time)
BUY IN: 25 Goblet squat (KX 35w/53m)
---
then:
4 rounds:
6 R/6 L Snatches KX 25W/40M
6 Renegade rows + pushup
6 Toes to Bar (or V-up Scale to appropriate skill level)
----
BUY OUT:  500m RUN or 500m row 


SATURDAY
0-20 MIN Isolated Mobility, Compound Mobility, 
Movement Patterning/Technique: (using the length of the room for laps)
1 lap inch worm + updogs
High knee skips
3x Karaoka
Stork walks


Warm Up: 3X
10 TRX Biceps Curls
10 TRX Triceps Press
10 KB Deadbugs
20 Leg Scissors 


20-30 MIN Vertical Press Strength: 3 ROUNDS
10/10 Bottoms up Press
10/10 Strict Press
10/10 Front Raises


30-45 MIN WOD: 15 MIN CUTOFF 
5 Rounds:
15 OA Swings L (KX 25w/45m)
15 OA Swings R
10 OA Thrusters L (KX 25w/45m)
10 OA Thrusters R
5 V-UPS



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