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TXT PROGRAMMING 12/09/24-12/14/24 STRENGTH WEEK: #2 Hi TXT TEAM!! The new year 2025 6 WEEK Ultimate body transformation challenge starts January 3rd it is $60 for txt members. https://www.eventbrite.com/e/2025-new-year-6-week-ultimate-body-transformation-challenge-tickets-1067690152989 Sign up starts on tuesday. Have a wonderful week! Christa B MONDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 Rounds: 5/5 Plank Up/Down or plank shoulder tap 10 Sit up or crunch 10 KB Good Mornings (kb behind the butt) 10 Push Up Short jog 20-30 Horizontal Press Strength: 2-3 ROUNDS 10 min cutoff go lite. 10/10 SA KB Chest Press 10 TRX Chest Fly OR DB CHEST FLY 10/10 SA KB Chest Press 10 Standing KB Halo alternate sides 10/10 SA KB Chest Press 10 PUSHUP 10/10 SA KB Chest Press 10 TRX TRICEP EXT. or kb skull crusher 10/10 SA KB Chest Press 30-45 WOD: REPS 20/16/12/8/4 V-UP + Russian twist (modify with sit up russian twist or separate exercises. ADV use KB) Superman with 1 sec arch body hold WALL BALL(KX 14W/20M) KB SWING (KX 35W/53M) Bicycle (double the reps) Ball slam burpee FOAM ROLL CHALLENGE: https://www.youtube.com/watch?v=JxyxY-jVNm8 10 Rep each side psoas 10 rep whole low back 10 rep whole upper back 10 rep Thoracic spine mobility stretch over foam roller 10 rep Lat Roll R 10 rep tricep R 10 rep chest R 10 rep deltoid R 10 rep bicep R 10 rep seratus R 10 rep Lat Roll L 10 rep tricep L 10 rep chest L 10 rep deltoid L 10 rep bicep L 10 rep seratus L 5/5 reps laying on foam roller trap stretch TUESDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 min 3 Rounds 10 Grasshoppers 10 Spiderman plank 30 Leg Scissors up/down 20 Swimmers 100m run or Row 20-30 CORE Strength 10 min 2 rounds 30 sec Side Plank (adv add Leg Lift) DEMO 30 sec Side Plank (adv add Leg Lift) 1 Min Beast Bird dog 1 min Plank Hold DEMO 1 min Hollow Hold DEMO 30-45 WOD 5 Rounds 50 M Farmer Carry DEMO 10 Pullups DEMO or TRX Pull up 10 Squats DEMO (KX gob squat 35w/53m) 10 Push Ups DEMO 10 Sit up or Deadbug BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.) Foam Roll CHALLENGE: https://www.youtube.com/watch?v=mzB0Vy_JJhE 5x up and down spine 3x up and down right spine 3x up and down left spine 5x T-Spine arch over foam roller 5x Lat roll R 5x Chest roll/ anterior delt R 5x Lat roll L 5x Chest roll/ anterior delt L 5x Tricep roll on the wall R 5X Tricep roll on the wall L WEDNESDAY 0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up 2 ROUNDS 20 sec on/10 sec off KB or DB front raise (do not go heavy you can use a dowel too) 4 high knees to sprawl (elevate sprawl to a box for beginners) KB GOOD MORNING work on hip hinge 15-25 POWER LIFT Strength 10 min time cut off Run the rack with both movements and then complete 3 rounds at your top weights. 10 Sumo Deadlift (feet wide kb between feet) DEMO 10 Suitcase Deadlift DEMO 30-45 WOD 15 min Cutoff Reps: 2,4,6,8,10,8,6,4,2 (divide reps between sides choose a challenging weight) Forward lunge (Modify Lunges for beginners) Single Leg Deadlift DEMO KB Clean DEMO KB Wind Mill DEMO 10 Sit ups (reps do not change) Foam Roll Challenge: https://www.youtube.com/watch?v=Jl-9x8DKmkQ&t=58s 5 min total choose a timer for 30 sec 30 sec each side calf 30 sec each side hamstring 30 sec each side glute 30 sec each side IT band 30 sec each side quads THURSDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 rounds 20 sec on/10 sec off Legs up toe touch crunch Banded Lat pull down Alternating single leg v-ups Chin over bar hold 20-30 Vertical Pull Strength 10 MIN EMOMs EMOM ODD: 5 Pullup negative 3 sec count lower DEMO EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO 30-45 WOD 5 Rounds 10 Sec Bar hang (KX CHIN OVER BAR) 10 TRX MUSCLE UP 15 PUSHUP 50m WALKING LUNGE OR GOBLET WALKING LUNGE (TRAINER CHOOSES DISTANCE) Foam Roll CHALLENGE: https://www.youtube.com/watch?v=muSX2gNYf3k 1 min T SPINE Roll 30sec/30 sec Glute roll 30sec/30sec quad roll 30sec/30sec hamstring roll 30sec/30sec Lat roll FRIDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 Mountain Climbers 3/3 walking lunges 10 Glute Bridges 5/5 x walk with band DEMO 20-30 LUNGE Strength 3 ROUNDS 10/10 Bulgarian Split squat 10/10 Single Leg Romanian Deadlift 30-45 WOD ascending and descending reps. Circuit through the exercises. 1,2,3,4,5,6-10 DBL UNDER (OR x3 for regular jump rope) 5 DEAD LIFT (KX 53w/80+M) 10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO FOAM ROLL CHALLENGE: https://www.youtube.com/watch?v=v9DC6jcAvss 1x through 30 sec on each Calfs each side Hamstrings each side Glutes each side Shin each side Quad each side Inner thigh each side SATURDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 3 rounds 3 x 3 side shuffle + 1 sit out 3x Inchworm + scorpion Seperate exercises if to difficult 10 Goblet Shoulder press 5/5 clean and press 20-30 Vertical Press Strength 3 rounds - 45 on/ 15 off ½ kneeling KB curl to OH press R (right knee down) DEMO ½ kneeling KB Curl to OH Press L (left knee down) TRX Tricep Ext 30-45 WOD 15 Min AMRAP keep track of how many rounds you got and what weight you used. 10/10 sit out DEMO or grasshopper DEMO 10 TRX T 10 Hollow body rock DEMO 10 Squat + KB Bicep curl + Shoulder press (KX 25w/40m) 10 DBL KB Chest press 250m RUN or Row Foam Roll CHALLENGE: https://www.youtube.com/watch?v=9a3awO81tUM 10x quad R 10x IT band R 10x Glute R 10x Hamstring R 10x adductor R (INNER THIGH) 10x Calf R 10x quad L 10x IT band L 10x Glute L 10x Hamstring L 10x adductor L (INNER THIGH) 10x Calf L
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TXT PROGRAMMING
12/02/24 - 12/07/24 STRENGTH WEEK: #1 HEY TXT COMMUNITY!! I’m back to teaching. The last 3 months with my beautiful baby has been wonderful. TUESDAY/THURSDAY NOON LIVE OAK & MONDAY/WEDNESDAY 5:30pm SCOTTS VALLEY. We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.) I left you some pro tips throughout the workouts. I hope you enjoy! Have a wonderful week! Christa MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 30 Mountain Climbers 1 lap traveling butt kickers 1 lap Stork walks 10 Superman 20 Glute Bridges 10-30 Lunge Strength 3 rounds weight should be light enough to make it through. If you are constantly resting during the work time, the weight is too heavy. Circuit through exercises. This is more about light weight and max reps 3 rounds 30 sec on//15 sec off (takes a total of 11 min ish)
30-45 WOD:15 min AMRAP 2 min ON// 1 MIN BURPEE The weights are light so you move fast and circuit as many times during the 2min.
AND LE STRETCH! DAS IT! TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 5 Min AMRAP 5 hindu pushup 10 band pull a parts at chest level 5 o.h. Kb swings 40 Bicycles 10-25 Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 3 Rounds 10 DBL KB WIDE Strict Shoulder Press(weight should be hard to press by the 6th rep) 10 DBL KB NEUTRAL Strict Shoulder Press 10 KB SQUAT BICEP CURL 10 TRX TRICEP 25-45 WOD *THE SUBE* 20MIN CUTOFF go light make this fast GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER WOD: X 10 Goblet thrusters (KX w15/m25) X 20 push ups X 30 goblet squats (KX w20/m30) X 40/40 bicycles (per leg) X 25/25 SNATCH (KX w15/m20) X 40/40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 Goblet thrusters X AND LE STRETCH! DAS IT! WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds (4 min) 20 sec Frog hop 10 sec High knees 15-25 Core Strength 3 rounds 40 sec on//20 sec of 3 Side slides + 1 Touch jump keep alternating directions til 20 sec is up. Plank Shoulder taps Beast Bird Dog Hollow body Hold KB Dead Bug 25-45 WOD Benchmark THE RICK BURGER (20 min cutoff) PRO TIP: separate movements to modify 50/50m OA KB Waiter Carry (KX 25/40) 50/50m OA KB Farmer Carry (KX 40/60+) 40 DBL KB Clean + Squat (KX 25/40) 30 Box Jump (KX 20/24) 20 Pull Up (KX no band) 10 Burpee + Wall Ball (KX14/20) 50/50m OA KB Farmer Carry (KX 40/60+) 50/50 OA KB Waiter Carry (KX 25/40) AND THEN: WHEN FINISHED JUMP ON A ROWER & ROW UNTIL WHOLE CLASS IS DONE! THAT WAY EVERYONE IS DONE AT THE SAME TIME. AND LE STRETCH! DAS IT! THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 10 KB GOOD MORNINGS 3/3 SIDE LUNGE 3/3 SQUAT & HALO 10 JUMP JACK 15-30 Lift Strength 20 min RTR TO WARM UP AND FIND YOUR WORKING WEIGHT. FIRST DO SUITCASE DEADLIFT AND THEN TEMPO ROMANIAN DEADLIFT. Suitcase Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the KBs to the floor. Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 30-45 WOD: PRO TIP: Go lite and move fast this is week 1. Start together: 1 MIN AB MAT BUTTERFLY SITUP BURNOUT THEN: · 1 round any order you please Chipper: o 50 Pull Ups o 50 Push Ups o 50 Thrusters (KX DBL KB 35W/53M) o 50 Sumo Deadlifts (KX DBL KB 35W/53M) o 50 Weighted Sit Ups o 50 Superman AND LE STRETCH! DAS IT! FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN 20 JUMP ROPE 5 INCH WORM 10 GORILLA ROW 50 M SPRINT 20-30 HORIZONTAL ROW (Make sure shoulders are packed and lats are activated) 3 ROUNDS 30 sec ON/15 Sec OFF (PRO TIP:STAGGER CLASS) Tempo TRX Row Tempo (3 up, 3 pause, 3 down, 0 at bottom) KB Lawn Mower Row R KB Lawn Mower Row L TRX Power Pull R TRX Power Pull L 30-45 WOD (PRO TIP: stagger start class because there is two rowing sections) 3 ROUNDS 10 WALL BALL (KX 14w/20m) 10 cal row 15 DIPS on box 30 JUMP ROPE 15 CHIN UP (hands face in) 10 cal row AND LE STRETCH! DAS IT! SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 6 MIN EMOM ODD: 10 SQUATS & 5 V-Ups EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min 10-30 20 min Squat Strength Time for tempo!! RTR to warm up for your squats. Once you find your working weight then do the tempo squat completely and then do HEAVY GOBLET SQUAT. Do not super set. Tempo Goblet squat 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set. HEAVY Goblet Squat and quick rest 3 sets x 10 reps No tempo, but keep rests at :60-:90. 30-45 WOD: 15 min cutoff LUCKY #7 go lite go fast!! 7 Rounds 7 Vups 7 Snatches R 7 Snatches L 7 Burpees 7 Pullups AND LE STRETCH! DAS IT! TXT PROGRAMMING
11/25/24-11/30/24 STRENGTH WEEK: #10 HAPPY THANKSGIVING WEEK TXT Community! It’s a wonderful week to get gains. Week 10 we try for harder movements and heavier weights before we reset to week 1 of our strength calendar. Make the most of it. There is only one class on thursday. It is at live oak at 9am with me Coach Christa. Please come join us and get your turkey burner on. Friday all clubs open at 8am there is no 6am classes. I hope to see you thursday morning!! Have a wonderful week! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 hanging scapular retraction 10 sec Bar hang 10 TRX Tricep ext 10 TRX Pull UP 20-30 Vertical Pull Strength 10 rounds (5 MIN) 15 SEC ON/15 SEC OFF HOLD CHIN OVER BAR FOR 15 SEC 5 MIN OF: THIS IS THE LAST WEEK OF OUR STRENGTH CALENDAR TRY FOR YOUR HARDEST VERSION. 5 SETS OF 3 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT AND RTR w/KB's. PULLUP FAST AND LOWER YOUR SELF SLOW. 30-45 WOD 16 minute E.M.O.M. Minute 1,5,9,13: Run 50M (KX SPRINT) Minute 2,6,10,14: 5 KB GOB Thrusters + 10 sit-ups (KX single KB 35W/53M) Minute 3,7,11,15: 25 D.U. (125 singles) (BEGINNER 75 Singles) Minute 4,8,12,16: 5 H.R. Push-ups + 10 superwomen TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min 20 butt kickers 10/10 x walk 1 lap side slide r 1 lap side slide L 1 Lap karaoke r 1 lap karaoke L 10/10 clam 20-30 Lunges- 10 ROUNDS (8 MINish) DBL OR SINGLE KB 30 ON / 15 OFF RUN THE RACK. ALTERNATING FORWARD LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLE-BELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT. 30-45 WOD 15 minute AMRAP: 2 Wall Walks or Inch worm (NO SHOES ON THE WALL) 4 Over mat Burpees 6/6 Sitouts 8/8 Jump Lunge or light goblet lunge 10 Heavy KB Swings (KX 40+W/70+M) (Emphasize quick transitions) WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 20/10 Goblet shoulder press with marching Hindu Pushup 15-25 Press Strength Press Strength Turkish Get Up w/ Press (Only get up NO get down.) 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. 25-45 WOD Get As Far Through The List As Possible In 20 Minutes: 100 Rope Skips (50 dbl unders) 20 PULLUPS 90 Rope Skips (45 dbl unders) 10/10 One Arm KB Swings (KX DBL 25W/45M) 80 Rope Skips (40 dbl unders) 10/10 One Arm KB Swing clean (KX single KB 25W/45M) 70 Rope Skips (35 dbl unders) 10/10 One Leg Deadlifts (KX single KB 25W/45M) 60 Rope Skips (30 dbl unders) 20 Goblet Squats (KX 40W/70M) 50 Rope Skips (25 dbl unders) 10/10 Bottoms Up Presses (KX 20W/40M) 40 Rope Skips (20 dbl unders) 20 Wall Balls (KX 14W/20M) 30 Rope Skips (15 dbl unders) 20/20 Mountain Climbers (R&L) 20 Rope Skips (10 dbl unders) 20 Ball Slam (KX 20W/30M) 10 Rope Skips (5 dbl unders) THURSDAY only class at live oak 9am HAPPY THANKSGIVING 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 20 jump jack 10/10 ice skaters 1 lap bear crawl 1 Lap high knees 20-30 CORE 8 rounds 20sec on /10sec off Side Vup (Switch sides every round) THEN: 50 Bird Dogs 50 Dead Bugs 30-45 WOD START WITH: 1 MIN FARMER CARRY (KX DBL 53+W/80+M) THEN: 10 MIN AMRAP 10M WAITER CARRY 5/5 SIDE PLANK HOLD WITH ONE LEG LIFT 5 PUSHUP 5 DBL KETTLEBELL PUSHUP TO LSIT (Bigger KB will be better for balance) 5 FAST BODY WEIGHT SQUAT(no weight) 5/5 KB ALTERNATING LUNGE AND UNDER FRONT LEG PASS (Keep posture upright.) (KX single KB 20W/35M) (Modify with pulsing lunge or omit exercise.) 5 SITUP THEN END WITH: 1 MIN FARMER CARRY (KX 53+W/80+M) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 20,15,10 KB GOOD MORNING HIP BRIDGE MTN CLIMBERS (DBL REPS) 20-30 Lower Pull (LIFT) Strength - Sumo Deadlift RTR 3 reps When you find your heaviest weight do 5 sets of 3 reps 30-45 WOD (KX 53+W/80+M) USE A LARGE KB FOR BALANCE & BE CAREFUL THAT YOU ARE SET UP FOR DEADLIFT WITH THE BEST FORM 15 Single KB Deadlift + Plank Jump Back (Hands on KB handle and hop back into plank, then hop forward) 5 Frog Hop forward & Backward (1 rep) 10 Single KB Deadlift + Plank Jump Back 10 Frog Hop forward & Backward (1 rep) 5 Single KB Deadlift + Plank Jump Back 15 Frog Hop forward & Backward (1 rep) 10 Single KB Deadlift + Plank Jump Back 10 Frog Hop forward & Backward (1 rep) 15 Single KB Deadlift + Plank Jump Back 5 Frog Hop forward & Backward (1 rep) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 6 MIN EMOM Alternate between the two minutes for a total of 6 min EVEN MIN: 10 Gorilla Row + 3 Pushup ODD MIN: 20 Bicycle + 5 v-up 20-30 Horizontal Pull Strength - RTR work up to your most challenging 3 rep LAWN MOWER ROW DO 3 sets of 3 reps at top weight then work up to your heaviest 1 rep max 30-45 WOD 15 Minute ASCENDING REP AMRAP: 1,2,3... R/L TRX Power Pull 1,2,3...Knees to Elbows or V-up 1,2,3... Wall Balls (KX 14W/20M) 10,20,30 Jump Rope (KX 5,10,15 ..DBL UNDER) In health & kindness, Christa Berry & Team TxT Find us on Facebook Follow us on Instagram TXT PROGRAMMING
11/18/24-11/23/24 STRENGTH WEEK: #9 HI TXT COMMUNITY, This is almost the end of our strength calendar. That means go heavy and then on week 1 we will go light and have higher reps. Thanksgiving there will only be one class. I will teach Live Oak 9am all clubs are welcome. Members can bring friends and family for free. All clubs are open 8-1pm on thanksgiving. No Friday 6am classes on the day after thanksgiving. 🙂 Have an awesome week! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Click this link WARMUP: 1 LAP MONKEY WALK 20 DEAD BUGS 30 LEG LIFTS 20-30 Lift Strength LOWER PULL: SUPERSET 5 TRX HAMSTRING CURL + HEAVY SUITCASE DEADLIFT 3 reps. RTR to top weight of 3 reps. 5X3 at top weight. 30-45 WOD (20 min cut off) For your best time with challenging weight. BUY IN: RUN 500M 10/10 Goblet Bulgarian split squat (KX 35W/53M) ------------------------- finish 2 ROUNDS (KX DBL 35W/53M) 10 Double Kettlebell Swing 10 Double Kettlebell Snatch 10 Double Kettlebell Front Squat 10 Double Kettlebell Clean and Press (PUSH PRESS OK) 10 H.R. Push Ups (KX no knees on ground) 10 Double Kettlebell High Pulls ---------------------------- BUY OUT: 10/10 Goblet Bulgarian split squat (KX 35W/53M) RUN 500M FOAM ROLL & STRETCH FOR 5 MIN TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch WARMUP: 3 ROUNDS 20 HOLLOW BODY ROCK 20 SUPERMAN ROCK 10 SEC CROW POSE 20-30MIN STRENGTH HORIZONTAL PULL: 10 min EMOM ODD MIN: 3/3 LAWN MOWER ROW and 5 TRX Tricep ext EVEN MIN: 5 tuck jumps and 10 TRX ROW 30-45min WOD:1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 1000m or 300 rope skips or 150 DBL Unders 20 KB Clean & press (ON EACH ARM) (KX 35W/53M) 30 Dips Run 500m 30 Overhead KB swings (KX 35W/53M) 20 DBL KB Gorilla Row (KX 35W/53M) 10/10 Pistols or Single Leg squat on to a box FOAM ROLL & STRETCH FOR 5 MIN WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds: 5/5 X Walk 10 body weight squats 2/2 Rocking lunge 10 sit ups 30 sec wall sit 20-30 Squat Strength 10 MIN Amrap 3 KB single arm Rack squat L 3 KB single arm Rack squat R 3/3 KB Bulgarian Split Squat 3 KB SUMO SQUAT 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): Every 2 min do 20 jump squat · 10 Burpees Kb swing (separate movements if needed) (KX 35W//53M) · 20 Goblet Squats (KX 35W//53M) · 15R/15L Jump Lunge · 20/20 KB High Pull (KX 35W//53M) · 50 Ball Slam (KX 15W//30M) · 20/20 KB High Pull (KX 35W//53M) · 15R/15L Jump Lunge · 20 Goblet Squats (KX 35W//53M) · 10 Burpees kb swing (KX 35W//53M) FOAM ROLL & STRETCH FOR 5 MIN THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, body dynamic stretch Warm Up: 3 ROUNDS 20 ON/10 OFF TRX Pushup DBL KB Waiter Carry Hollow Body Hold 15-25 Horizontal Press PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
25-45 WOD (CUTOFF 20MIN) BUY IN: 5R/5L KB WINDMILL (KX 35W//53M) 3 ROUNDS 6 SINGLE ARM CHEST PRESS L (KX 35W//53M) 6 SINGLE ARM CHEST PRESS R 6 THRUSTER L (KX 25W//40M) 6 THRUSTER R 12 BOX JUMP OR 6/6 GOBLET BOX STEP UP 12 KB OH SWING (KX 35W//53M) BUY OUT: 5 KB SWING/ HIGH PULL/ OVER HEAD SWING (should have 15 reps)(KX DBL KB 35W//53M) FOAM ROLL & STRETCH FOR 5 MIN FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 15/10/5 Mtn climber (x2 reps) Leg scissors (x2 reps) Touch jumps Jump jack Short RUN 20-30 Core: 2 rounds 45/15 sec plank Superman or Swimmer JUMP ROPE or DOUBLE UNDER KB Dead Bug DBL Leg lift + Ceiling Stomp THEN 1 min HOLLOW HOLD 30-45 WOD 3 ROUNDS (15 MIN CUTOFF) 6/6 KB One Arm front rack Rev Lunge (KX 25W//40M) 6 Spinal rock to jump or handstand (Modify 6 Hollow body rock and then 6 Squats) 20 K2E (knees to elbow) 6/6 KB Sit up & Twist (KX 25W//40M) 20 Ball Slam (KX 15w//30m) FOAM ROLL & STRETCH FOR 5 MIN SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch 5 min Warm Up: 3 rounds 10 KB Swing 10 TRX Rows 1 Lap Dead drag 20 Jump rope 15-30Min STRENGTH POWER LIFT: RTR (RUN THE RACK) 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA 30-45 WOD: (try for 3 rounds) 15 MINUTE AMRAP: 25 Double unders or 125 Jump Rope 5/5 Pistols or TRX single leg squat or single leg sit on to box 4/4 DBL KB OH Lunges (modify appropriately) 6 Burpee Pull Ups FOAM ROLL & STRETCH FOR 5 MIN TXT PROGRAMMING
11/11/24-11/16/24 STRENGTH WEEK: #8 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5/5 halo 5 touch jumps 5/5 dead bugs 5/5 bird dog 5 dead lift 20-25 Core: Navy Seal Situps - We are giving them the NAVY SEAL standard situp test. Have every one partner up, one partner holds the other partner's feet and does the counting, the other partner has their hands crossed in front of their chest with their hands touching their opposite shoulders. Rules are elbows to knees then back to shoulder blades touching the ground equals 1 rep. The test will go for 2 minutes as many reps as possible then have the partners switch. 25-45 WOD 5 Rounds For Time Of: (20 Minute Cut Off) 1/1 TGU ADD 1 REP TO BOTH SIDES EVERY ROUND (SHOULD END WITH 5/5) 15/15 One Arm Swings 15 Burpees 100 Bicycles Or Dead Bug Foam roll for 5 min TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Bird dog Hollow body rock Surrender squats Kb swing 20-30 Power Lift - RTR 5 reps 3 sets at top weight Dbl KB suitcase DL, curl, press Your limiting weight will be your press. 30-45 WOD: 15 min Street Fighter AMRAP (by coach Ivan) 8/8 Shoryken 12 E Honda Sumo Slap 8/8 Chun Li Spinning Birds 10/10 Hadoukens 8/8 Dhalsim yoga punch THE KEY: Shoryken, single kb squat rotate to a single arm press E Honda- KB goblet clean, squat, curl & standing chest press (choose a lite weight) Spinning Birds- KB windmills Hadouken- wall ball side throws (be careful not to throw it through the wall) Yoga punch- plank One arm kB push pulls Foam roll for 5 min WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Banded tricep ext Banded lat pulldown Backwards Bear crawl with kb pull 15-25 Vertical Pull: TRX L-Sit Pull up demo (modify by using legs) Reps 3, 6, 9, 12, 9, 6, 3 take a rest after each set or partner up and rest as your partner works. 25-45 WOD Michael BENCHMARK (HOW TO TEACH THE KIPPING PULLUP PROGRESSION.) 5 rounds as fast as they can for time: Beginner 50 Jumping Jacks 20 Touch Jumps + wall pushup (like burpee but with no jumping back and forth just touch ground and then jump) 20 Jumping Pull Ups 10/10 snatches (15lb women 30lb men) Intermediate 100 Jump Rope 20 Burpees (No Pushup) 10 Kipping Pull Ups with band 10/10 snatches (20lb women 40lb men) Advanced 20 Double Unders 20 Burpees (Chest To Ground) 10 Kipping Pullups no band 10/10 snatches (25lb women 50lb men) Foam roll for 5 min THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5/5 x walk 10/10 clam 10/10 single leg glute bridge 30 butt kickers 20-30 Lunge RTR DBL KB Forward or Rev Lunge. 3-5 reps & 3 sets on top weight 30-45 WOD: 5 rounds 2 min on// 1 min wall sit (15 MIN) Perform exercises while 2 min clock is going and then stop for 1 min wall sit. Continue to work on your exercises from wherever you left off. 10 Ball slams 10 Chinees 10 Box Jump 10 DBL KB Clean to R&L reverse lunge Foam roll for 5 min FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 3/3 pike to alt toe touch 5/5 scorpion 5/5 halo 5 thruster Run trainers choice 20-30 Vertical Press Bottoms Up Press RTR on the OA Bottoms Up Press for 3-5 reps. Repeat at the top weight 3 more times. 30-45 WOD One time through FAST 30 Burpee/WallBalls (MODIFY: Separate movements) 30/30 OA High pull (KX 30/50) 30/30 Jump lunges (KX weighted jump lunge with snatch weight) 300 Jump Rope -OR- 60 Double Unders Foam roll for 5 min SATURDAY 0-15 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 15-25 Core 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) 25-45 WOD (20 MIN CUTOFF) 3 rounds of 15 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) KB SIT UP (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 in front of you) KB EXTENSION (like a v-up, 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) RUN 250m Foam roll for 5 min -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: group warm up!! Make 2-3 separate lines of equal amount of people Have everyone line up. Have a line of 3-4 objects to run suicides to facing the pullup bar. 1 person will run suicides and then finish with 1 pullup or jump bar touch and then tag a new teammate to run. Teammates not doing the suicide run & 1 pullup will do jumping jacks, bicycles, ball slams TRAINERS CHOICE. Until it is their turn to run suicides. First team finished does not have to do 5 burpees 15-25 Strength Vertical Press 10 min AMRAP alternate between the two exercises DBL KB SHOULDER PRESS: REPS 1,2,3,4,5,6,7,8,9,10 KB SQUAT HOLD & BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10 25-45 WOD 20 min Cutoff 3 rounds: 3/3 Turkish getups, (kx 35w/53m) 10 Sumo Deadlift high pull, (kx 53w/80m) 10 V-up + Superman (v-up + superman = 1 Rep) 1 lap farmer carry (kx dbl 40w/80m) trainer chooses distance TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 5 min Warm Up:Group warm up, RUSSIAN TWIST PASS THE BALL Grab a wall ball. Have everyone sit side by side with enough space to tap the ball in between you on the ground. Everyone sits up tall with feet off of the ground. The person at the beginning with the ball passes it and then runs (or bear crawls) to the end of the line and then waits for the ball. Each person after getting the ball runs to the end of the line. Once the line hits the wall. Go back the other way. :) 10-30 CORE Strength 3 ROUNDS 45 sec on //15 sec mtn climber
30-45 WOD 15 Min AMRAP 10 DBL KB SWING(KX 35w/53m) 10 WALL BALL SIT UP (KX 14w/20m) 1 Lap DBL KB Front Rack Carry (KX DBL KB 35w/53m) (ADD 1 Lap every round, trainer chooses the distance) WEDNESDAY(SHORTENED WARMUP & STRENGTH TIME FOR LONGER WOD) 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 AMRAP 20 mountain climbers total 5 Glute Bridges 2/2 Alternating side lunges 2 Inch worm + scorpion 10-20 Strength Power lift Sumo Deadlift RTR (run the rack starting lightest working up to heaviest) 5 reps on each weight (single or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB. 20-45 WOD: FILTHY FIFTY (TOP TO BOTTOM) 50 Goblet Squats(KX 25w/50m) 25/25 Goblet Bulgarian split squats (KX 25w/50m) 50 Heavy Deadlifts (KX 53w/106m) 50 Sumo Deadlifts (KX 53w/106m) 25/25 Single Leg Romanian Deadlift (KX 25w/40m) 50 v ups (KX T2B) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 5 BOOTSTRAPPER 5/5 TRX Power pull 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 20-30 Horizontal Pull Strength: RTR with 5 rep KB LAWNMOWER Row superset with 15 rep banded tricep pulldown When you reach your top weight for dbl kB bent over row do 5 sets with banded tricep pulldowns. 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): · 10 Burpees Wall Ball · 20 Pull Up · 30 Ball Slam · 40 KB overhead Swings (KX 35W/53M) · 500M ROW modify length for anyone who needs it. · 40 KB overhead Swings (KX 35W/53M) · 30 Ball Slam · 20 Pull Up · 10 Burpees Wall Ball FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 5 min Warm Up: group warm up Frog Hop Tag. When someone is tagged they have to do 1 Burpee. No Tag backs. 20-30 SQUAT Strength RTR (run the rack starting lightest working up to heaviest) 5 reps on each weight (dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB. No shallow squats. If you can’t squat deep with the weight choose a lighter weight. Mobility and depth are more important. 30-45 WOD 15 min AMRAP Every 2 min stop everyone and send them on a 100m run. Plank until everyone returns. Then start where they left off and 2 min count down starts again. 2/2 Snatch to curtsey lunge (lunge back with same side as KB) (KX 25W/40M) 4 total (count your press) KB russian twist w/ press (KX 25W/40M) 3/3 KB Gorilla Row (KX 35w/53m) 4/4 SA Squat (KX 25W/40M) 10 Jump Squat body weight 12 Hollow body rock SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up with a partner or group of 3 if there aren't enough people 3 rounds 20/10 (6 rounds total) Push up high five Sit up ball throw 15-25 Strength Horizontal Press (KB CHEST PRESS) 10 min AMRAP 5/5 One Arm KB Chest press 10 Hips Elevated KB Pullovers 5 DBL KB chest press 25-45 WOD: 5 MIN FARMERS WALK Now walk for as long as you can before your grip starts to fail. If you put it down, do 10 jumping jacks and pick it back up. FOR BEST TIME: REPS 20/15/10 [10 MIN] HANDSTAND PUSHUP OR PIKE PUSHUP WALL BALL BOX JUMPS or BOX STEP UPS  MONDAY
BASIC MOBILITY (5 MIN) squat mobility tips DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 2 ROUNDS 20/10 Seated Hip roll Alternating GSW Traveling butt kickers X walk R X walk L STRENGTH: Squat 10 MIN WATCH THIS FOR TIPS it's really helpful. Run the rack and then Complete 3 rounds 5 rep max dbl kb squat or goblet squat. WOD: 15 min AMRAP Add 2 reps each round! (Wall sit time doesn't change) 30 sec single leg wall sit r (MODIFY 1 MIN BOTH FEET ON GROUND) 30 sec single leg wall sit L 10 ab mat Sit Ups (MODIFY Deadbugs or no ab mat) 10 WALL BALL (KX 14w/20m) 10 KB Clean R to reverse lunge R (MODIFY Separate movements) (KX 25w/44m) 10 KB Clean L to reverse lunge L 250m ROW 5 MIN STRETCH OR FOAM ROLL ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 20/10 Scapular pushup scorpions Sit up Inch worms STRENGTH: Press (H) 10 MIN DBL KB CHEST PRESS HIPS ELEVATED RTR to top weight of 5 reps. 3 SETS OF 5 REPS at top weight. WOD: (18 minute cutoff) REPS: 9 - 15 - 21 - 15 - 9 (TGU DOES NOT CHANGE IN REPS) H.R. Push-ups (MODIFY hands on box) KB Swing (KX 35w/53m) 1 TGU R (KX 35w/53m) 1 TGU L 250m RUN 5 MIN STRETCH OR FOAM ROLL ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 2 rounds 1 LAP Butt Kickers 1 Lap Side Slides 1 Lap Karaoka 1 Lap Traveling Burpee STRENGTH Core 8-10 MIN 5X10 Weighted Sit-ups + 2 minute PERFECT plank WOD: 20 MINUTE AMRAP: 25 Thrusters (2 hands, 1 Kettlebell) (KX 35w/53m) 25 TRX T 25 V-ups or Deadbugs 25 Sumo Deadlift High Pulls (KX 35w/53m) 25R/25L Single leg glute bridge 25R/25L Grass Hoppers 25R/25L Side Plank Hip Lift RUN 250m 5 MIN STRETCH OR FOAM ROLL ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 MIN AMRAP 10 Glute Bridges 2/2 Alternating side lunges 20 Banded Good mornings 10 trx hamstring curl STRENGTH 10 min Dbl KB DeadLift / KB Swing
WOD: HAPPY HALLOWEEN!!! FOR BEST TIME: 10 Burpee 31 KB SWING (KX 35w/53m) 10 Burpee 31 BOX JUMP (KX 20w/22m) 10 Burpee 31 DBL KB PUSH PRESS (KX 25w/44m) 10 Burpee 31 PULL UP 10 Burpee 31 BALL SLAM (KX 15w/20m) 10 Burpee 31 DBL KB SNATCH (KX 20w/40m) 5 MIN STRETCH OR FOAM ROLL ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN)Partner up with dowels. One dowel per team. 1. Partner A does touch jumps while partner B does 10 shoulder rolls and switch. 2. Partner A does 5 lateral shoulder rolls in each direction while Partner B does spider planks switch 3. Partner A does 10 good mornings while partner B does high knees. Switch 4. Partner A does 10 overhead squats while partner B does mtn climbers. Switch STRENGTH Pull (V) 10 min 10min Hang and hold (to help with pullup strength) DEAD HANG DEMO 20 rounds of 15 sec on//20 sec off The entire class will jump up and hold their chins over the bar for 15 seconds, if they are not strong enough to hold their chin over the bar for 15 sec, they can practice 15 seconds of Negatives. If anyone drops their chin below the bar the entire class gets to do 5 burpees.(remember to stop the timer during burpees) WOD: 8 min AMRAP: choose 3 kbs Light, medium & heavy. Swing Each KB and then Sprint! 15 Light kb swing 10 Medium kb swing 5 Heavy kb swing 2x SPRINT! 7 Minute AMRAP Of 5 Pullup (add 1 rep each round) 1 Lap Lunges (if possible use heavier weight each lap trainer chooses lap distance) AFTER wod complete 10 Burpee pullups and one run. 5 MIN STRETCH OR FOAM ROLL ___________________________________ SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 MIN ONLY GIVE OUT A FEW DOWELS 10 Shoulder Rolls, 10 Good Mornings, Have whoever doesn’t have a dowel lunge until a dowel is free. 20-30 Strength Lunge Front Rack Reverse Lunges RTR then 5 sets of 5R/5L Front Rack Reverse lunges on heaviest weight. 30-45 WOD 5 rounds (20 MIN CUTOFF) for best time of with partner: Each partner must do all reps of each exercise, they cannot move on the next exercise until they have both finished their reps. Only one partner can work at a time. The partner “resting” must hold a static squat. If the static squatter stands up before their partner puts down the weight they both must do 10 burpees. Trainer gets to call out teams who are not holding the squat. 5 OA Snatch Right + LUNGE L (KX 25w/44m) 5 OA Snatch Left + LUNGE R 30 DBL KB Suitcase Deadlift (KX DBL KB 35w/53m) 5 MIN STRETCH OR FOAM ROLL TXT PROGRAMMING
10/21/24-10/26/24 STRENGTH WEEK: #5 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 sit ups 10 spider planks 10 gob chest press 5/5 banded oa lat activation pulls 10-20 Strength Horizontal Pull: 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: 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 Renegade row + pushup Bar Hanging slow leg lift & lower (can also be done on the floor) Plank on bench and KB Row (ALTERNATE ARMS EACH ROUND) 5 MIN FOAM ROLL & STRETCH 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 Strength Tempo squat & goblet squat 5 rounds 6 Tempo gob squat (3 sec down, 2 sec pause, 0 up, 0 pause at top) 5 Gob squat no tempo 10 Jump squat 30-45 WOD: 3 Rounds 7R/7L REV. GOBLET LUNGE (KX 35w/53m) 10 situp (MODIFICATION DEADBUG SPLIT THE REPS) 14 GOBLET SQUAT (KX 35w/53m) 10 situp 14 KB PUSHUP (BOTH HANDS ON ONE KB) 10 situp 7R/7L OA THRUSTER (KX 35w/53m) 10 situp 5 MIN FOAM ROLL & STRETCH WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises (4 min TOTAL) Burpee Ball Slam or inch worm ball slam TRX Y 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 DBL KB THRUSTER (KX 20w/40m) 5 TRX MUSCLEUP 5R/5L KB SNATCH (KX 20w/40m) 1R/1L TURKISH GETUP* from the TOP DOWN (KX 20w/40m) *After the last snatch, from the lockout, do the down phase of the getup until you are laying down and then get back up. And then switch sides. 5 MIN FOAM ROLL & STRETCH THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm + scorpion 5 vup +iron cross 5 pike toe touch 20 bicycles 10 legs up toe touch 15-25 CORE Strength: [10 MIN cutoff] REP: 30/20/10 Hollow body rock Sideplank hiplift R Sideplank hiplift L Abmat situp 25-45 WOD: 30/20/10 -WALL BALL (KX 14w/20m) -BOX JUMP (MODIFICATION SPLIT REPS BOX STEP UP) (KX 20w/24m) -Renegade Row + Push up (KX 25w/45m) -BALL SLAM (KX 15w/20m) 250m Row (never changes) 5 MIN FOAM ROLL & STRETCH FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Pulsing sumo deadlift 10 kb swing 10 touch jump twist 10 wall ball Short run (TRAINERS CHOICE) 20-30 Strength Power lift: Sumo Deadlift High Pulls 10 min AMRAP Run the rack with 8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.) 30-45 WOD: 15 Min Ascending amrap Add 1 rep to each side every round. 3/3 KB single-arm snatch (KX 35w/53m) 3/3 KB windmill (KX 35w/53m) 3/3 KB single-arm front squat (KX 35w/53m) 3/3 KB single-arm bottoms up press (KX 35w/53m) 100 jump rope (reps stay the same.) 5 MIN FOAM ROLL & STRETCH SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 sec off Burpee lunge Overhead swing Banded lat pulldown 20-30 Strength Vertical Pull: 10 min AMRAP alternate partners A: 5 PULLUPS (SHOULD FEEL THIS IN YOUR LATS) B: partner plank 30-45 WOD: (While doing single unders every attempt at a double under = 5 reps) 1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 500m or 300 rope skips or 60 DBL Unders (CHOOSE ONE) 10/10 OA KB Clean & press (KX 35w/53m) 30 TRX TRICEP EXT. or Box dips or KB SKULL CRUSHER (CHOOSE ONE) 50 BURPEE (MODIFY FOR SKILL LEVEL) 30 Pullups OR TRX PULLUP 10/10 KB LAWN MOWER ROW (KX 35w/53m) 10/10 Pistols or goblet squat 5 MIN FOAM ROLL & STRETCH TXT PROGRAMMING
10/14/24-10/19/24 STRENGTH WEEK: #4 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 10/10 alt. Knee huggers (on back to sit up position) 10/10 Elbow plank hip touch 5/5 Lunge 2 lateral lunge burpee (burpee w/ 2 lat lunge @ top) 20-30 Strength Power Lift 10MIN - RTR then 4x at top weight, 5R/5L KETTLE BELL SWING CLEAN. Work up to heaviest kettle bell clean with great form. No rounding in the upper back. Shoulders always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose single or double kettle bell. 30-45 WOD 1 time fast 1 min FLUTTER KICKS 100 Frog Jumps 90 KB SWING (KX 35w/53m) 80 (40/40) SITOUTS 70 KB HIGHPULL (KX 35w/53m) 60 OH KB SWING (KX 35w/53m) 50 DBL UNDERS or 250 JUMP ROPE (zoom jump jack) 40/40 KB Mtn Climber 30 (15/15) KB WINDMILL (KX 35w/53m) 20 BALL SLAM OR BATTLE ROPE SLAM (KX 15w/20m) 10 DBL KB PUSHUP TO LSIT (grab the biggest most stable kb’s) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 45/15 Scapular Push up High knees Side shuffle, sprawl, side shuffle, sprawl Alt Beast bird dog 15-25 Vertical Pull Strength: PULLUP NEGATIVES with Partner pullups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps Beginner: TRX Intermediate: Use bands Advanced: weighted 25-45 WOD: 10 rounds: 20 min cutoff 10 pull ups or TRX pullup (Modification 10 O.H. Heavy Swing) 20 push up 30 squats (no weight) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30on/10off Glute Bridges Inch worm burpees Hollow body rocks High knees side to side 20-30 Lunge Strength 10 amrap TGU 10 alt lunge with weight O.H. then TGD switch arms and repeat 30-45 WOD 15 min Ascending AMRAP starting at 3 at 1 rep every round 3 Swing Squats or just kb swings (KX 35w/53m) 3/3 gob Bulgarian split squat (KX 25w/40m) 3/3 Foot elevated S.L. Glute Bridge 3 Leg lift ceiling stomp 3 Gob Thruster (KX 35w/53m) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min AMRAP 5/5 plank up downs 10/10 single leg hip lifts 5 hindu pushup 20/20 leg scissors 20-30 Vertical Press Strength 10 min cutoff 6 ROUNDS 8 DBL KB Strict Press Increase weight off of previous weeks. 12 KB Palms Facing Strict Press 50m DBL KB Farmers Carry 30-45 WOD 15 min AMRAP: 5 Box jump (KX 20w/24m) (modification box step ups) 15 Wall balls (KX 14w/20m) 10/10 OA Swing, clean, squat, press, snatch out (KX 20w/35m) 20/20 Chinees (Modification Dead Bug) 250m RUN or ROW FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 Rounds 20 Jumping Jacks 10 Burpee NO Push Up 20 Plank Jacks 10 Skaters 15-25 Core Strength: 7min AMRAP 5/5l Russian twist w/ kb shoulder press (at center) 10/10 Side plank w/ rotation (thread the needle, top arm reaches under & back, then up again) 10/10 single leg KB v-up (start w/ kb @ chest, lift one leg, reach kb to toes, alternate) THEN: 8 rounds 20/10 alt between exercises (4 min total) Bicycles Rotational Mountain climbers (opposite knee to opposite elbow) 25-45 WOD: 10 rounds 20 min cutoff 5 SIT UP 5 TRX L-SIT CHIN UP (Modification TRX CHIN UP) 5 TOES TO BAR or KNEES TO NAVEL 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 10-14-18-22 Pike pushup Reverse plank leg lift Squat jacks 20-30 Lift Strength: 10 MIN EMOM Odd Min: 10 Goblet squat (RTR or start on challenging KB) Even Min: 4/4 single leg squat (can use a chair for depth) 30-45 WOD 5 min AMRAP 5/5 Windmill (KX 35w/53m) 10 KB Swings (KX 35w/53m) 5/5 Windshield Wipers 1min Hollow Hold 5min AMRAP 5/5 Weighted Dead Bugs (KX 25w/40m) 5/5 Alt. Snatches (KX 35w/53m) 5 Spinal Rock to stand (Modification Hollow body rock & Then squat) 1min Plank shoulder tap 5min AMRAP 10 Hollow Body Rocks 5 KB Sit Ups (KX 35w/53m) 10 Jump Squat TXT PROGRAMMING
10/07/24-10/12/24 STRENGTH WEEK: #3 MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3x 10/10 Circle crunches R/L 10/10 Rainbow planks 15/15 Side plank Hip Lifts 5 inch worm scorpion 15-25 CORE Strength: 1 min Plank THEN REPS 20,16,12,8,4 (8 min cutoff) Plank Shoulder taps Side Plank hold with Leg Lift L Side Plank hold with Leg Lift R Beast Birddog DBL Leglift with Ceiling Stomp THEN 1 min Plank 25-45 WOD: 20 min cutoff 500m Run or Row 5 rounds 10 Situps 10 Pullups or plank pull-through 500M Run or Row 1 ROUND 50 3 count flutter kick (1,2,3 = 1 rep) 1 min side plank R 1 min side plank L 20 KB SWING (KX 35w/53m) 500M Run or Row 5 rounds 10 Candlestick (modification hollow body rock) 10/10 Mtn Climber 5 MIN STRETCH OR FOAM ROLL TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20 TRX MTN CLIMBER 10 BOX OVERS 10 SITUP 10 KB LEGS UP STRAIGHT TOE TOUCH 3/3 GSW https://www.youtube.com/watch?v=vRWGwwLSIUQ https://www.youtube.com/watch?v=aiN-2yAIkec 20-30 LIFT Strength Clean REALLY WORK ON THAT STRENGTH 10 REPS DBL KB CLEAN OR SINGLE KB CLEAN SUPERSET with 3 PULLUPS RTR: WORK UP TO TOP WEIGHT AND DO 5 SETS OF 10 REPS AND TOP WEIGHT 30-45 WOD 3 ROUNDS (KX 35w/53m) 20 ALTERNATING SWING 10R/10L CLEAN-SQUAT-PRESS 10R/10L PUSH UPS WITH ONE HAND ON KB 3 TURKISH GETUPS R 3 TURKISH GETUPS L 10/10 KB RUSSIAN TWISTS (IF YOU HAVE BACK PROBLEMS DO NOT ADD WEIGHT TO RUSSIAN TWIST) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: RUN – THEN, 3 rounds: 15 toes to bar or vup 15 hollow body rock 15 situps 5 burpees ** after 3 rounds finish with another run 20-30 Horizontal pull Strength 4 Rounds 45/10 Snatch to bent over row R (add press back if you feel sassy) Snatch to bent over row L TRX Row + TRX Back fly 30-45 WOD: REPS 27-21-15-9 Wall balls (KX 14w/20m) Renegade Row + Push Up (row,row, pushup = 1 rep) (KX 25w/40m) Mountain Climbers (dbl reps) Abmat Sit-ups THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 x 10 Weighted glute bridge 10/10 Clams 10/10 Donkey kicks with pulse 10 Weighted frog pumps 20 cross jacks 20-30 Squat Strength: 10 min amrap 10 GOB Squat 5 jump squat 10 Sumo Squat 5 jump squat 10/10 gob Bulgarian Split squat 5 jump squat 30-45 WOD: RUN 3 laps (3x250m) 15 Toes-to-bar or V-up 15 Overhead kb swings (KX 35w/53m) 15 Box Jump RUN 2 laps (2x250m) 10 Toes-to-bar 10 Overhead kb Swings 10 Box Jump RUN 1 lap (250m) 5 Toes-to-bar 5 Overhead kb Swings 5 Box Jump FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds: 30 sec on //10 sec off -Jump Rope (good opportunity to practice DU) -Sumo Deadlift High Pull light -Alternate 3R/3L Lawnmower Rows -Ball Slams 20-30 Horizontal Press Strength 5 rounds in 10 min 5 TRIPLE KB Chest Press (Right/Left/Together = 1) 5/5 SA PUSH UP WITH ONE HAND ON KB 10 TRX Chest fly 30-45 WOD: 15 min Ascending AMRAP (ADD A REP EVERY ROUND) 7 Ball Slams 7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.) 7R/7L Windmill 7R/7L TRX Power Pulls SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds Leg lifts One-leg Hip Bridges R Weighted Sit-ups One-leg hip bridges L 20-30 Core Strength: TRAINER CHOOSES LAP DISTANCE 10 min to finish 5 LAP DBL KB OVERHEAD LUNGE 10 BUTTERFLY SITUP 4 LAP DBL KB OVERHEAD LUNGE 40R/40L MTN CLIMBER 3 LAP DBL KB OVERHEAD LUNGE 10R/10L SIDE PLANK HIP LIFT 2 LAP DBL KB OVERHEAD LUNGE 10 TOES TO BAR or VUP 1 LAP DBL KB OVERHEAD LUNGE 10 SUPERMAN 30-45 WOD: 18 min to finish below. Work on the reps for the 2 min section and then stop for 1 min of mtn climber. Then back to work for 2 min. When you finish 12/6/9 reps then move on to the next section below the line. Set a timer: 6 rounds of 2 min on// 1 min MTN CLIMBER 21/15/9 Gob Thruster(KX 35w/53m) Over mat burpee IF YOU FINISH THE 12/9/6 REPS BEFORE TIME IS UP THEN MOVE ON TO (circuit through below it til time is up.) 4/4 OA SWING CLEAN (KX 35w/53m) 3/3 GOB Clean squat (KX 35w/53m) 2/2 DBL KB Push Press (KX 35w/53m) |
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