HAPPY HOLIDAYS WEEK 4 WORKOUTS

TXT PROGRAMMING
12/23/24-12/28/24
STRENGTH WEEK: #4
HAPPY HOLIDAYS TXT FAM, 
We have Christmas AND Hanukkah this week. On Christmas eve 12/24 Tuesday there is only one class at live oak at noon with Coach Christa & clubs are open 8-1. 12/25 Wednesday all clubs are closed and there is no class. 
12/26 we have 8 crazy nights for Hanukkah & Live oak will not have a 6am class on thursday 12/26.
The schedule is the same for new years week too. There will be a 6:15amTXT Class at Live oak 1/2 with our new/old TXT Trainer Gabe!
Live Oak has not moved rooms yet and class times have not changed yet. I will keep everyone updated. Thank you for your patience during this confusing time. I am operating on very little info and doing my best. 
I hope everyone has a happy holiday and I hope you join me for the Christmas & Hanukkah workouts.


Our 6 week week ultimate body transformation challenge starts 1/3 just in time to brush up on your fitness goals and eating habits. click the link below to sign up. You do not need to be a member to sign up.
https://www.eventbrite.com/e/2025-new-year-6-week-ultimate-body-transformation-challenge-tickets-1067690152989
Christa B

In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
4 Min AMRAP
5 Situps
5/5 Plank Wall Touches (Touch wall with alternating hands.  Keep spine neutral and core intact)
10/10 Mtn climber
5/5 Plank hip taps
10 Kb Swing


    20-30  Strength Power Lift DEAD LIFT
2/ 4/ 6/ 8/ 10/ 8/ 6/ 4/ 2
DBL KB DEAD LIFT
40/ 30/ 20/ 10/ 5/ 10/ 20/ 30/ 40
TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball


30-45     WOD 3 Rounds 1 min on each exercise
Deadlift + Dead Swing
Goblet box step (alt legs)
3/3 Bulgarian  Split Squat
Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top)
Wall Ball  Burpee or Burpee plank jacks




TUESDAY MERRY CHRISTMAS EVE
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 Plank up/down
3 Burpees
10 Skaters
5/5 iron cross
Stair Run
  
20-45    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
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)




WEDNESDAY MERRY CHRISTMAS & HAPPY 1st day of Hanukkah
Relax and enjoy yourself

  
THURSDAY HAPPY 2nd day of Hanukkah
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds
20 Dbl under or 40 jump rope
5R/5L Kb HALO
3 inch worm + scorpion


    15-25  Vertical Press Strength 10 Min AMRAP
5 Right, Left, Together Strict shoulder press
50M Farmer Carry


25-45  WOD 8 CRAZY NIGHTS 20 min cutoff
8 ROUNDS
8 PULLUP or TRX Pull Up
8 Box Jump or Shorter step hop
8 Wall Ball (KX 14w/20m)
8 Pushups (mod. Elevate to make easier)
4/4 Alt. Lunge
8 Dips on box or Dip bars
8 Burpees
8 Double unders or 40 Jump Rope
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Wall balls
5 V-ups
5 Supermen


    20-30    Core Strength
1x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up Toe touch
Leg lifts
Russian Twist
Dead Bug
V-up
Plank
Spider man Plank 
Side plank hip lift R
Side plank hip lift L
Bicycle
Ceiling stomp 


    30-45    WOD 
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(beginners should do all swings for 15 reps with single KB)
Dbl Swing
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
Short run or 150m row
5 Knees to elbows or crunch tuck
5 OH KB Swings
5 TRX jump Squats


    20-30  Strength: 1 Minute at each station with no rest between stations for 3 rounds:        
Mountain Climbers Or TRX Mountain Climbers
High Pulls
Bicycles Or Chinees
Wall Balls or thruster or kb swing


30-45 WOD (20 min time cap) THE PETRA BENCHMARK
REPS: 3-6-9-12-15
DBL KB THRUSTERS (KX DBL KB 25W/44M)
12 CAL ROW (CAL STAY THE SAME) 
BURPEE WITH LATERAL HOP OVER MAT
100 JUMP ROPE (REPS STAY THE SAME)