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TXT PROGRAMMING
8/12/24-8/17/24 STRENGTH WEEK: #5 Good Morning TXT Community, I hope you are having an awesome weekend!! Beach TXT is in full swing with Coach Jason!! Please give it a try Beach TXT Friday at 5:30pm. Everyone meets at live oak, loads up gear and then they carpool to 20th. Friends and family are welcome. This class will only be happening during August. Feel free to join in!! Have a wonderful week! Christa B P.s. This is my last week of teaching eek! Friday 8am is my last class. Feels so weird. MONDAY 0-20 min Lead the group is toe to head Isolated Mobility, Compound Mobility & Movement Patterning/Technique is warming up and teaching the movements that you will be doing in class. Warm Up: 3 rounds 5 hindu pushup 10 sit ups 5/5 KB halos 10 gob chest press 20-30 min Strength: Horizontal Pull: (focusing on upper back) Partner can rest when not working. 10 min cutoff. Work up til you hit failure reps. Lawn Mower Row - Have everyone partner up for the ladder Lawn mower row. Partner A does 1/1 KB Lawn mower row then Partner B does 1/1. Then Partner A does 2/2 and B does 2/2. Move up in reps each set by 1 until you can’t complete the set. Then restart back at the beginning. 30-45 MIN WOD: Circuit through exercises and then move to next time increment. 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:
FOAM ROLL OR STRETCH FOR 5 min AFTER WOD TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 15,10,5 X walk reps each side squat jacks leg lift over the shoulder ball throw 20-30 SQUAT BULGARIAN SPLIT SQUAT https://www.youtube.com/watch?v=BfUtXxI8cLM Run the rack with sets of 5R/5L repetitions. Complete 5 sets of 5 reps at your top weight. 30-45 WOD: If you finish in the min you get to rest, if you do not move to the next exercise. 12 Minute E.M.O.M. (every minute on the minute) Odd minutes: 3 DBL KB Clean n’ squat + 15 Sit-ups Even minutes: 10 Hand-release Pushups + 7R/7L Jump Lunges (use trx to make jump lunge easier.) FOAM ROLL OR STRETCH FOR 5 min AFTER WOD WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises for a total of 8 rounds (4min total) Touch jump or burpee TRX ROW or kb bent over row 10-25 Strength Horizontal Press Tempo Pushup and running the rack KB Chest Press. 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 (Encourage members to go heavy) 5 TRX MUSCLEUP 5R/5L PISTOLS 5R/5L SNATCHES 5 PUSH UP 30 (15R/15L) MOUNTAIN CLIMBERS FOAM ROLL OR STRETCH FOR 5 min AFTER WOD THURSDAY long wod! Start strength early. 0-10 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 10-20 CORE Strength: (10 minutes) 1) L-SIT (90 seconds) -Have students do a total of 90 seconds doing an L-sit. Have them break up the time and rest however much they need to in order to achieve this 90 second goal. -then- 2) TURKISH GETUPS Have students spend remaining time of the 10 minutes doing Turkish Getups. They can RTR or stay on the same weight. Trainers' choice. 20-45 WOD: 20 min CUTOFF 100m DBL KB Waiter Carry (KX DBL KB 35w/53m) THEN 2 ROUNDS 6R/6L Lateral Ball Slam 6 Hanging Leg Lift 6 Burpee Lateral Jumps (over the mat) 100M DBL KB Farmer Carry (KX DBL KB 35w/53m) THEN 18 - 12- 6 Wall ball situps Dips or skull crushers 100M DBL KB Front Rack Carry (KX DBL KB 35w/53m) THEN 15 - 10 - 5 DBL KB Clean (KX DBL KB 35w/53m) Burpee over Box FOAM ROLL OR STRETCH FOR 5 min AFTER WOD 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 Short run 20-30 Strength Power lift: Sumo Deadlift High Pulls Run the rack with sets of 5 Sumo Deadlift High Pulls. Stay at top weight for 4 additional rounds (5 rounds total at top weight.) Here’s a good video: https://www.youtube.com/watch?v=V0qNjLHV3_c 30-45 min WOD: Partner WOD: 20 Minute AMRAP -Each partner is doing HALF of the labeled reps (except for the jump rope). You cannot change the order of this workout. Start with the top and work your way down. Each partner will switch off every 10 repetitions. When one partner is going, the other partner is resting. Get through this list as many times as you can with your partner in 20 minutes. -50 Double Under or 150 Singles (do together) -80R/80L Overhead DBL KB Walking lunges -80 Dips -60 Ball Slams -40 CALORIE ROW -20 pull-ups -3x250mLaps (run together) FOAM ROLL OR STRETCH FOR 5 min AFTER WOD SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 sec off Box step up Band pull apart Overhead KB swing Banded Tricep pull down 20-30 Strength Vertical Pull: 10 min AMRAP alternate partners pullup study 8 minute EMOM of 3-5 pull-ups. Use assisted bands if needed. For strong individuals add weight. 30-45 WOD WOD:30,20,10 reps of: - Burpee + Toes to bar (Modify Knee to navel. To make easier you can split exercises) - KB Windmill (half reps on each side) (KX 25W/40M) FOAM ROLL OR STRETCH FOR 5 min AFTER WOD
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