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MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds: 5/5 Plank Up/Down 5/5 Sprinter Sit up 10 KB Good Mornings 10 Tuck Jumps (Or squat/squat jump w/ knee drives) 20-30 Horizontal Press Strength 3 rounds of 10 R/L SA KB Chest Press 2 rounds 45 sec / 10 sec x2 Push ups Tall Plank hold Close Grip KB chest press (hips up) Plank to push up 30-45 WOD 15 Min AMRAP 5/5 sit out 10 Overhead swing (kx 35w/53m) 10 Spinal rock 10 Spiderman Push ups 1 Lap Bear Crawl (distance) trainers choice 5 MIN STRETCH OR FOAM ROLL TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3-4 Rounds 30 Grasshoppers 10 Serratus Push ups 30 Scissor Kicks 10/10 Lunges 20-30 CORE Strength 10 min time cap REPS 20/16/12/8/4 V-UP + Russian twist (double count reps for the twist) Superman 5 sec ARCH BODY HOLD (stays the same) 30-45 WOD 15 min cutoff Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1 each side Forward lunge-Press-Windmill-Get down - get up R (KX 35w/53m) Forward lunge-Press-Windmill-Get down - get up L Single Leg Deadlift R (KX 35w/53m) SIngle Leg Deadlift L 5 MIN STRETCH OR FOAM ROLL WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds30 sec on /15sec off Good Morning with KB reach (kb held at chest, bow then when standing reach straight out & bring back to chest. Choose a light weight.) 4 high knees to sprawl Alternating single leg v-ups 20-30 POWER LIFT Strength 10 Min AMRAP 10 Suitcase Deadlift 10 Single arm Deadlift R jump over to other Single arm deadlift L (kb placed on the outside of the body 10 Rotational Deadlifts 30-45 WOD 4 Rounds 5/5 ½ Kneeling Swing clean (go light) 10 Goblet Squats (KX 35w/53m) 10 DBL KB Push up to dip (biggest kb best for balance or you can use 2 chairs or boxes) 10 TRX Hamstring Curl or Exercise ball hamstring curl 5 MIN STRETCH OR FOAM ROLL THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 40 sec on/15 sec off Alternating pike reach Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 20-30 Vertical Pull Strength 10 MIN EMOMs EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over 30-45 WOD circuit through exercises 1,2,3,4,5,6,7,8,9,10 KB Sit up (KX 25w/40M) 2 Pullup or TRX Row (reps always stay the same) 10,9,8,7,6,5,4,3,2,1 Jump lunges each side 5 MIN STRETCH OR FOAM ROLL FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 30 Mountain Climbers 5/5 Rocking Lunges 10 Superman 20 Glute Bridges 20-30 LUNGE Strength 5 rounds 1 min Lunge squat Lunge (body weight) no rest 1 min 5 S.L. Deadlift/Clean/ Reverse Lunge (Right) 5 S.L. Deadlift/Clean/ Reverse Lunge (Left) 30-45 WOD 5 Rounds 2 Min ON// 1 Min REST (Try to get as far as you can get in 2 min. If you finish all the exercises under 2 min continue circuiting through them. Where you stop is where you start after the rest. Get as many rounds as you can.) 5/5 KB snatch (KX 25w/40m) 5/5 Single Arm KB swings (KX 25w/40m) 2 wall walks or 3 inchworms (TAKE SHOES OFF FOR THE WALL PLEASE) 5 KB Burpee + Thruster + Goblet Reverse Lunge R&L (KX 25w/40m) 5 MIN STRETCH OR FOAM ROLL SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:REPS 12/10/8 3 x side shuffle (3x does not change) Skaters with balance Touch jumps 3x Bear crawl forward and backward (3x does not change) 20-30 Vertical Press Strength 4 rounds - 45 on/ 15 off ½ kneeling KB curl to OH press R (right knee down) ½ kneeling KB Curl to OH Press L (left knee down) Kneeling over head tricep extension (of standing if bad knees) 30-45 WOD 3 Rounds Right Side: 3 Standing strict press (KX 25w/40m) 3 seated press (KX 25w/40m) 3 SA chest press (KX 35w/53m) 5 Spinal rocks Left side: repeat 5 MIN STRETCH OR FOAM ROLL -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram
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TXT PROGRAMMING
09/23/24 - 09/28/24 STRENGTH WEEK: #1 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP STRENGTH MUST START IN 10 MIN INTO CLASS 30 Mountain Climbers 2/2 Rocking Lunges 10 Superman 20 Glute Bridges 10-25 Lunge 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. 10/10 Dbl KB forward Lunge 10/10 Dbl KB Bulgarian Split Squat 10/10 Dbl KB Side Lunge 25-45 WOD: (20 min time cap) THE PETRA BENCHMARK REPS: 3-6-9-12-15 DBL KB THRUSTERS (KX DBL KB 20W/40M) 12 CAL ROW (CAL STAY THE SAME) BURPEE WITH LATERAL HOP OVER MAT 100 JUMP ROPE (REPS STAY THE SAME) 5 Min Stretch or Foam Roll TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 5 Min AMRAP 2 x Walk out, push back, hop Pulsing lunge 10 r/l 10 band pull a parts across the chest 5 o.h. Kb swings 40 Bicycles 15-30 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 Press(weight should be hard to press by the 6th rep) 10 DBL KB NEUTRAL Strict Press 10 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT. 30-45 WOD: 3 ROUNDS 15 min cutoff 15 KB SWING 7/7 ALT single arm KB Swing 7/7 DBL KB Seated ALT. Shoulder press 15 KB Upright row (no swing) 1 Lap DBL KB FARMER CARRY (trainer choice of distance) (ADD A LAP EVERY ROUND) 5 Min Stretch or Foam Roll WEDNESDAY 0-18 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 jump jack 10/10 mtn climber 10/10 bicycle 1x suicide runs 18-30 Core Strength 12 min 3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL TOSS or FROG JUMPS Plank hold Beast Bird Dog Hollow body Hold KB Dead Bug 30-45 WOD: REPS 10/20/30/20/10 split reps for all exercise [15 min cutoff] Choose a weight you can finish all reps in 15 min. Change during workout if you feel like you won’t finish. Leg scissors up/down Lateral Leg Scissors KB HALO (KX 25w//40+M) One Arm Waiter carry Marching in place (KX 25w//40+M) 5 Min Stretch or Foam Roll THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 10 TRX Hamstring Curl or Hamstring curl with heels on exercise ball 3/3 Side Lunge no weight 3/3 KB Squat & Halo 10 Jump Jack 10-30 Lift Strength 15 min do not super set. RTR for both DBL KB SUITCASE Dead-lift 3 sets x 8 reps 60-90sec of rest between each set Touch and go reps, :3 tempo lowering the KBs to the floor. Tempo Romanian Dead-lift (legs stay straight, keep KB touching legs, no rounding back) 3 sets x 10 reps 60-90sec of rest between each set 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 30-45 WOD (PRO TIP: stagger start class) 3 ROUNDS 10 WALL BALL (KX 14w/20m) 10/10 SINGLE LEG DEADLIFT (KX 20w/40m) 10/10 HEELS ELEVATED ON BOX SINGLE LEG GLUTE BRIDGE 30 JUMP ROPE or 6 DBL UNDERS 10W/15M CALORIE ROW 5 Min Stretch or Foam Roll FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 1 min KB SWING 30 sec mtn climber 1 min BOX DIPS 30 sec KB Thruster 1 min side plank leg lift right- (do left second round) 30 sec jump squats 15-30 STRENGTH HORIZONTAL ROW 15 Min DO NOT SUPERSET EXERCISES & RTR to find your working weight. Tempo Lawn mower row 3 sets x 8 reps on each side 60-90sec of rest between each set 3330(:3 down, :3 pause, :3 up, :0 at the top) Bent over DBL KB row 3 sets x 10 reps 60-90sec of rest between each set No Tempo. Select a weight that you can complete all 3 sets of 10. 30-45 WOD 15 min cutoff, choose a weight you can finish workout in 15 min LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches R (KX 35W/53M) 7 Snatches L 7 Burpees (KX FULL STRICT PUSHUP CHEST TO GROUND) 7 Pullups (KX NO BAND) 5 Min Stretch or Foam Roll SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 6 MIN EMOM ODD: 5R/5L Jump lunge & 5 V-Ups EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min 20-30 Squat Strength Time for tempo!! DO NOT SUPERSET EXERCISES & RTR with both exercises just to warm up the movement then complete all sets and reps on your working weight. Tempo Goblet squat 3 sets x 8 reps 60-90sec of rest between each set 3330(:3 down, :3 pause, :3 up, :0 at the top.) HEAVY Goblet Squat 3 sets x 10 reps 60-90sec of rest between each set 30-45 WOD: COMPLETE as many rounds as possible of below exercises in 15 MIN the catch is 2 min working on exercises// 1 MIN WALL SIT 1R/1L Turkish Get Ups (KX 35W/53M) 10 KB Sit Up with Russian twist (KX 25W/44M) 10 DBL KB Chest Press (KX 35W/53M) 50m Heavy ONE ARM Farmer carry (KX DBL 53W/70+M) 5 Min Stretch or Foam Roll TXT PROGRAMMING
09/16/24-09/21/24 STRENGTH WEEK: #10 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 10 band pull aparts 10 hanging scapular retractions 5/5 Plank with KB cross body pull 5 Hindu pushup Short jog (you choose the distance) 20-30 STRENGTH Vertical Pull Strength - Choose one of the exercises to work on for 10 Minutes (really focus on getting them to the next level safely) Have the members choose one version. Teach them what muscles they use in the pull up and how to properly execute it. BEGINNER - Pullup Negatives Goal Is 5 sets of 3 Slow Reps To Bottom with 60-90sec of rest in between. Start with a band to help then slowly move down to the band that helps the least or no band at all. If members can do that with no help they can move up to intermediate. If they are in between Beginner & Intermediate and feel like they need to use bands to do pullups they can use the least help band to do 5 sets of 5 reps and should try for 1 body weight pullup at the end. INTERMEDIATE - Bodyweight Pullups Goal Is 5 Reps For 5 Sets with 60-90sec of rest in between sets. If you can do 5 sets of 5 reps of bodyweight pullups, start trying weighted pullups. EXPERT - 1 rep Weighted Pull Up: They must be able to do at least 5 body weight pullups with no help. (use the chain weight belt you can find at front desk or you can create your own safe way to hang a KB from the waist.) (KX: Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men) 30-45 WOD Circuit through exercises do less time each round:
One Arm TRX Power Pull Right One Arm TRX Power Pull Left One Arm KB Push Press Right One Arm KB Push Press Left Goblet Squats (KX 35w/53m) REST 1 Round or Hollow Hold if you don’t want to rest haha AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20on /10off alternate between the two exercises should only take 4 min
20-30 STRENGTH Lunges - For 10 min Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the most challenging safe version. You can run the rack to help you warm up. Once you find your heaviest weight stay on it for the remainder of the 10 min. Teach everyone how to properly execute exercises and tell them what muscles they are targeting. BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges 30-45 WOD: 15 Rounds For Time Of: (15 Minute Cut Off) 15 KB Swings (KX 35w/53m) 50 Rope Skips (KX 10 Double Unders) AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up : REPS of 15/10/5 V-ups One arm KB swing R One arm KB swing L Scapular push up plank DBL KB Seated shoulder press (light weight) 20-30 STRENGTH Press Strength - Run The Rack On The Press For 5 Reps (really focus on getting them to the next level safely) Try not to push press the KB, it should be a strict controlled movement. Core tight and non-working arm out to the side and tense. No leaning to one side under the weight. Stay tall and tight. Rest 60-90sec between each set. BEGINNER - One Arm KB Strict Press (Goal Is 5 sets of 5 Reps With 20lbs Women/40lbs Men) INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 sets of 5 Reps With 20lbs Women/40lbs Men) EXPERT - One Arm Kettlebell Strict Shoulder Press (Goal Is 5 sets of 1-3 Reps With 35lbs Women/53lb Men) 30-45 WOD: 15 Minute AMRAP Of: Run 250m 10 Snatches R (KX 25w/35M) 10 Snatches L (KX 25w/35M) 20 Chinees AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Crunch tuck Hindu pushup Pike to plank toe touch Jump jack 20-30 CORE STRENGTH: Hanging Leg Raises - Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 5 sets of 10 reps in. (Progress to the next exercise when they can do 3 or more sets of 10 reps) MODIFICATION: If you cannot do a hanging exercise you can do v-ups on the ground. BEGINNER - Hanging Knee Raises INTERMEDIATE - Hanging Knees To Elbows ADVANCED - Hanging Toes To Bar EXPERT - Strict Toes To Bar (SLOW) 30-45 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: Pullups Burpees Box Jump Wall Ball Sit up TRX Jump Squats AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds EMOM (should take 6 min total) ODD min: 15 jump jack + 20 beast bulldog EVEN Min: 10 ball slam +10 frog hops 20-30 Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each (really focus on getting them to the next level safely) Choose one exercise DO NOT DO ALL THREE. REST 60-90 sec before moving up to the next weight when running the rack. Complete 1-3sets of 10 reps on chosen exercise. BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women) INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-53lb men, 2-35lb women) EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone) (5 reps each leg) 30-45 WOD: Get As Far Through The List As Possible In 15 Minutes: 100 Rope Skips 20 TRX Rows 90 Rope Skips 20 Swings 80 Rope Skips 20 Jump Lunges 70 Rope Skips 20 One Leg Deadlifts (10 R/10 L) 60 Rope Skips 20 TRX Jump Squats 50 Rope Skips 20 Bottoms Up Presses (10 R/10 L) 40 Rope Skips 20 Wall Balls 30 Rope Skips 20 Mountain Climbers (R&L) 20 Rope Skips 20 Burpees 10 Rope Skips AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 150m Row 5/5 Ice Skaters 5 Bootstrappers 10 squats no weight 10 DBL KB Chest Press (light weight) 20-30 Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes (really focus on getting them to the next level safely) CHOOSE ONE EXERCISE. Finish 5 set of 3-5 reps with a challenging weight. BEGINNER - One Arm TEMPO Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom) INTERMEDIATE - One Arm Lawn Mower Row (Goal Is 5 sets of 3-5 Reps With 30lb Women/50lb Men) EXPERT - One Arm 2 Kettlebell Lawn Mower Row (Goal Is 5 sets of 3-5 Reps With 2-30lb Women/2-50lb Men) DBL KB in one hand for maximized grip strength. 30-45 WOD: Three 4 Minute AMRAPs Of: (TRAINER CHOOSES SPRINT DISTANCE) CIRCUIT #1 (4 Minutes) Sprint 1 Lap First Then Do As Many Rounds Of The Following: 10 Snatches Right 10 Snatches Left ***REST 1 MINUTE*** CIRCUIT #2 (4 Minutes) Sprint 1 Lap First Then Do As Many Rounds Of The Following: 10 Jump Squats 5 Vups ***REST 1 MINUTE*** CIRCUIT #3 (4 Minutes) Sprint 1 Lap First Then Do As Many Rounds Of The Following: Max Amount Of Burpees til 4 min is over AFTER CLASS LEAD STRETCH OR FOAM ROLL FOR 5 MIN TXT PROGRAMMING
09/09/24 - 09/14/24 STRENGTH WEEK: #9 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 MIN AMRAP 30 Mtn climbers 30 Jump rope or jump jack 10 KB good morning 10 KB deadlift Short run 20-30 Lift Strength 10 min: RTR working up to heaviest 3 rep DBL KB Suitcase Deadlift At your top weight do 5 sets of 3 reps at top KB weight. 30-45 min WOD: THE BRENDA Benchmark (15 min ascending amrap) 250m Run or Row 1 TGU R (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) kx 35/53 1 TGU L (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) 5 Spinal rock + Burpee 5 MIN FOAM ROLL OR STRETCH TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Hindu Pushup Inch worm scorpion Sit out or grasshopper 20-30 Horizontal Pull 10 min AMRAP: 10 TRX ROW (GET LOW, Horizontal even.) 5/5 GORILLA ROW https://youtu.be/EbB5vlSJAvU 5/5 Renegade Row 30-45 WOD: 15 MINUTE AMRAP: -25 Double unders or 125 Jump Rope -10 (5R/5L) Pistols (MODIFY: TRX or change to Goblet squat) -8 KB Overhead Lunges (modify appropriately) -6 Burpee Pull Ups (can separate the movements) 5 MIN FOAM ROLL OR STRETCH WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up : 3 ROUNDS 10 squat 3/3 GSW 5/5 gob box step up 3/3 side lunge 20 butt kickers 20-30 Squat: RTR dbl kb or goblet kb squat 3 reps working up to heaviest weight Do 5 sets of 3 reps at top kb weight 30-45 WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off) 250m Run or Row 5/5 Goblet Reverse Lunge (KX 35W/53M) 10 Spinal Rock to Jump or Hollow Body Rock 5 MIN FOAM ROLL OR STRETCH THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5,10,15,10,5 Pike pushup Sit up Leg scissors up down 20-30 Horizontal Press: RTR with 3 reps of Single Arm CHEST PRESS. 5 sets of 3/3 reps of Chest Press at top weight 30-45 WOD: 15 min AMRAP 5 DBL KB CHEST PRESS (KX DBL KB 25W/40M) 5/5 ½ kneeling bicep curl to shoulder press 10 Leg lift ceiling stomp 5 DBL SHOULDER TAP AND PUSH UP 200m ROW (MODIFY for large class: 30 KB SWING) 5 MIN FOAM ROLL OR STRETCH FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 Hindu pushup 10 Beast Bulldog 10 situp 10 legs up toe touch 20-30 Core 5 Rounds 45/10
30-45 WOD: NO AND THEN! 2 Rounds: 50 DU or 100 jump rope 30 KB DEAD BUG 50m Sprints (Modification: 50 High Knees) AND THEN: Chipper: (any order you please) 25 Pullups 50 (25R/25L) one-arm thrusters 50 (25R/25L) one-arm swings 25 v-ups AND THEN: 2 Rounds: 50m Sprints (Modification: 50 High Knees) 30 KB DEAD BUGS 50 DU or 100 jump rope (ZOOM 100 MTN CLIMBER) 5 MIN FOAM ROLL OR STRETCH SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 5 Push Up to Dip ON KB 5/5 KB Halos 5 HINDU PUSHUP 20-30 Power Lift: DBL KETTLEBELL CLEAN and rowing machine Run the rack on the 5 DBL KETTLEBELL CLEAN with 10 cal ROW on rowing machine. Once an 5 rep max is reached, have them repeat three times with no rowing. 30-45 WOD: 10 Min AMRAP 3/3 KB Snatch 3/3 single leg deadlift + clean + reverse lunge (1 rep = SLDL+CLEAN+REV LUNGE. Do as a flow.) 50 Spider Plank THEN 8 rounds of 20 sec on/10sec off Wall ball Burpee 5 MIN FOAM ROLL OR STRETCH -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram MONDAY Labor Day 9am live oak with Coach Julia all other classes canceled.
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30 bicycle 30 dead bug 30 leg scissors 250m row or run or 50 jump Jack 15-30 Core 4 rounds 1 min plank 30 sec plank shoulder tap 1 min hollow hold 30 sec v-up or T2B 30-45 WOD 15 min ascending AMRAP (add 1 rep each round) 5 PULLUP 5 Gob squat 5 Box Jump 5/5 Side plank hip lift Run or Row 250m (do not increase runs) TUESDAY 0-15Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min amrap 10 scorpion 10 iron cross 10 GSW (GREATEST STRETCH IN THE WORLD) 5 inch worm push-up 5 gob squat PRACTICE Core pressurization related to breathing and maybe a plank or two with discussion of anterior muscle chain activation might be a good idea 15-25 Power Lift STRENGTH: Dbl KB Dead Lift / KB Swing
30-45 WOD: 20 min cutoff Christa Benchmark Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. Beginner 5/5 Lunges 20 Wall Ball (8 LB Women /10 LB Men) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 40 Pushups ((hands elevated on box) 50 Burpees (hands elevated on box) 40 Pushups ((hands elevated on box) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 20 Wall Ball (8 LB Women /10 LB Men) 5/5 Lunges Intermediate 5/5 Jump Lunges 20 Wall Ball (10 LB Women /15 LB Men) 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 40 Pushups 50 Burpees (No Pushup) 40 Pushups 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 20 Wall Ball (10 LB Women /15 LB Men) 5/5 Jump Lunges Advanced 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) 20 Wall Ball (12 LB Women /20 LB Men) 15/15 One Arm Snatch (35 LB Women/ 50 LB Men) 40 Pushups (Chest to ground) 50 Burpees (Chest To Ground) 40 Pushups (Chest to ground) 30 One Arm Snatch (35 LB Women/ 50 LB Men) 20 Wall Ball (12 LB Women /20 LB Men) 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 18-12-6 Plank shoulder tap Serratus push-up Band pull apart in front of body Sit out 20-30 Vertical Pull 10 min EMOM Odd min: KB Plank Pull Across (While pulling kb to R and then left) Even min: chin over bar or bar hang or plank 30-45 WOD: 7 Rounds 5/5 Snatch (kx 35w/53m) (MODIFY by making it a swing) 10 ball slam 5 T2B or Vup THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min amrap 10 Goblet squat 5/5 x walk 20 butt kicker 20 jump Jack 30 mtn climber 20-30 Lunge 10 min amrap run the rack RTR with 5/5 reps of Forward or reverse lunge (choose one) Work up to top weight and stay on weight for 5 sets of 5 reps. 30-45 WOD: circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. If they finish before the minute is over they get to rest. Choose weights that you can finish in the minute with. EMOM1 (if you finish before the minute is over rest) 10 Situp OR DEADBUG SHORT RUN or ROW (YOU CHOOSE DISTANCE) EMOM 2 5 dbl kb swing +high pull + Snatch (MODIFICATION: With single KB, KB SWING+ KB HIGH PULL+ KB OVERHEAD SWING) EMOM 3 10 wall ball 5 burpee FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Pike toe touch Bootstrapper Hindu push up Leg scissors 20-30 Vertical Press RUN THE RACK 5/5 reps Single KB shoulder press 5 sets of 5/5 reps at top weight 30-45 WOD BUY IN: 500M RUN or ROW 3 ROUNDS 10 KB DEADLIFT (kx 70w/109m) 10 Burpee lateral hop 10 Sit up + gob shoulder press (kx 25w/40m) BUY OUT: 500m Run or ROW SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 4 rounds 10 Beast Bird dog 10 dead bug 10 Pike push back + alt forward Lunge Short run or row 20-30 Core: 3 rounds of 15 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME) 10 MIN CUTOFF · 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 infront of you) · KB EXTENSION (like a vup, extending kb overhead legs out straight, bring kb in and touch knees) (MODIFICATION V-UP NO WEIGHT) · COFFIN SITUP (CLICK FOR DEMO) · LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head) 30-45 WOD: 6 rounds 3 Clean + S.L.D.L + Reverse Lunge R (KX 35w/53m) (DO IT AS A FLOW) 3 Clean + S.L.D.L + Reverse Lunge L 3 Box Over (MODIFICATION: 3/3 step up) 30 Jump Rope (KX 6 DBL UNDER) TXT PROGRAMMING
08/26/24-08/31/24 STRENGTH WEEK: #7 Hi TXT Community, Friday 8/30 will be the last beach TXT of the summer. Join Coach Jason for a fun sandy bootcamp. Friends and family are welcome. Labor day Monday 9/2 clubs will be open 8am-noon. I'll keep you updated if there will be a group class. Have a wonderful week!! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Serratus Push ups 5/5 Halo 5/5 iron cross Short run or row 20-30 Vertical Press Strength 5 rounds - 5 reps on each ½ kneeling KB curl to OH press R (right knee down) ½ kneeling KB Curl to OH Press L (left knee down) O.A. overhead standing tricep extension R O.A. overhead standing tricep extension L 30-45 WOD 15 min cut off 3 ROUNDS 10 Renegade Row + Push Up (KX 20W/40M) 5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M) 15 wall ball (KX 14W/20M) 15 Cal Row W//20 Cal Row M TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 minute cut off: 3 pike pushups 4/4 tall plank bird dog 5/5 Side plank leg lift 10 Jump rope or 10 jump jack 20-30 Core Strength: 3 Rounds 35 sec on/10 sec off Diver sit up (arms circle over to hug knees then circle back to hollow hold) Hollow body rock Side V-UPS R Side V-UPS L KB MARCH IN PLACE (TRY NOT TO SWAY, PULL ABS UP AND IN AS YOU MARCH) 30-45 WOD: Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides, if there is a SINGLE ARM KB swing (KX 25W//40M) Goblet Curtsey Lunge (KX 25W//40M) (SPLIT REPS) SA KB clean (KX 25W//40M) (SPLIT REPS) SA KB Swing high pull (KX 25W//40M) (SPLIT REPS) Box Jump (KX 20w//24m) or step up (SPLIT REPS for step ups) WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. WARM UP: 3 rounds 20 on/5 off High Knees KB GOOD MORNING (TO PRACTICE HINGE) Leg scissors Hollow Hold 15-25 Lift Strength: 10 min EMOM ODD: FULL MIN of KB SWING (remember to breath and engage abs.) EVEN: 5 DBL KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week (can run the rack 1st three rounds. Must reach heaviest by 3rd or 4th round of EMOM) 25-45 WOD: do it top to bottom *Every 5 min do a 30 sec Hollow Body Hold* 100 FROG HOPS 45/45 Jump Lunge 80 Swing High Pulls (KX 35W//53M) 70 GOB Squat (KX 35W//53M) (GET DEEP!) 30/30 ALT SINGLE LEG V-UP 50 KB Leg Scissors (KX 25W//40M) (HOLD KB OVER SHOULDERS) 40 T2B or K2E 30 Box Overs 20 Candlestick or (hollow rock then squats) 5/5 Sit Outs THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Warm Up 2 rounds 30 sec TRX WIDE ELBOW ROW 30 sec CAT/COW 30 sec KB SWING 30 sec Plank Wall Touches (TRY NOT TO WIGGLE HIPS) 20-30 Horizontal Pull Strength RTR or start on a challenging weight 4-5 Sets in 10 min 5/5 GORILLA ROW (Alternating bent over row from KB on ground) 10 TRX BACK FLY 5/5 PLANK PULL THROUGH 30-45 WOD: 15 min Ascending AMRAP Add 2 reps each round! ( Cal Row & TGU reps do not change) 10 Sit Ups 4 DBL KB CLEAN & SQUAT (KX DBL KB 25W//40M) (can be swing clean or from the ground) 10 Cal Row (WALL SIT IF ROWER ISN'T FREE) 1 Turkish Get Up R (MODIFY: ½ TGU OR 1 Arm up to reverse lunge) 1 Turkish Get Up L FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30 on/ 10 off Ice Skaters Alternating Side V-ups (hollow body roll to the other side) 5/5 X-walk (can rest for the remainder of the min) Side to side hip rolls 15-25 Strength Squat 10 min EMOMs ODD EMOM: 5 HEAVY Goblet squats + 5/5 Feet elevated Hip Bridge alternate legs EVEN EMOM: 5/5 goblet squat lateral walk + 10 Jump squat (no weight) 25-45 WOD: Benchmark THE LEAH (20 min cutoff) 10 Rounds 4 Handstand Kick up or Spinal rock handstand (PLEASE TAKE OFF SHOES IF YOU USE THE WALL) 4 Burpee Box Over (KX 20W//24M) 4 DBL KB Snatch (or high pull or swing) (KX 25W//40M) 40 Jump Rope (NO JUMP ROPES OUTSIDE) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 2-3x thru 5/5 CLAM 5/5 BOX STEP UP 5/5 SIDE PLANK HOLD LEG LIFT (can do side laying leg lift if it bothers your shoulder) 5/5 Single Leg Glute Bridge 20-30 Horizontal Press Strength 10 min RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 30-45 WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off) Run 250m 20 KB High Pull swings 10 Clean And Squats R 10 Clean And Squats L 10 Pushups 10 Pullups or TRX PULL UPS 10 T2B or K2E TXT STRENGTH WEEK 6
TXT PROGRAMMING 08/19/24-08/24/24 STRENGTH WEEK: #6 BEACH TXT THIS FRIDAY 5:30pm LIVE OAK Hi TXT Community, You are now week 6 in our 10 week strength calendar. Not only do we cycle through the exercises but we also change how we use the weight from the beginning of the 10 weeks to the end of the 10 weeks to help people achieve optimal gains without injury. Weeks 1-5 are generally high volume reps and tempo with light weight. As we move to week 5 and up, we increase our weight & sets and lower our reps. As the weight gets heavier we lower our sets and reps pushing ourselves to achieve a new max. As always we focus on mobility to warm us up and lubricate our joints. And to finish it off and push our cardiovascular strength we finish with a metcon, because everyone enjoys a good sweat. Not only that it boosts serotonin and helps us get the most optimal workout in 45 min. Of course not everyday is the same, some days are harder and some are easier because it's good to not always push the envelope with crazy intense workouts. Rest and recovery are equally as important. Have a wonderful week, Christa B MONDAY BASIC MOBILITY (5 MIN) 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: DBL Squat 10 MIN RTR with DBL or single KB SQUAT. Use a wall ball for depth. Try to get hips below the knee crease without dropping your chest forward. Really focus on engaging the glutes, watch for knees caving in and try to keep them pressed out. At top weight to 5 sets of 5 reps of squat. WOD: Partner up. One partner holds a static squat, while another partner completes a 250m run. and switch. 5 min Partner A: Static squat hold Partner B: run 250m or row Then switch 10 min AMRAP 12 DBL KB Clean + Squat (the video demo has a few exercises in it. Just focus on the clean and squat) 10 BOX JUMP 8 Ball Slam 5 MIN FOAM ROLL OR STRETCH ____________________________________ 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 3 rounds 30 sec plank hold 30 sec pushup 7 min Form a circle. Moving clock wise around the circle. One person goes at a time. Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again. If one person falls from plank everyone does 5 inch worms. Then resume. WOD: 15 min ascending amrap add 2 reps every round 2 Pull Up 2 Wall Ball Burpee 2 DBL KB SWING 2 DBL KB CLEAN 2 DBL KB MILITARY STRICT PRESS 2 DBL KB RENEGADE ROW 5 MIN FOAM ROLL OR STRETCH ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 10 KB Swing STRENGTH Core 8-10 MIN TABATA 8 rounds 20 on //10 sec plank (NO REST) 20 sec Side plank hip lifts (switch sides every round) 10 sec plank & 8 rounds 20 on //10 sec hollow body hold (NO REST) -20 sec Side V-up: http://youtu.be/gxBOxA2OMgU (switch sides every round) 10 sec hollow hold WOD: CHOOSE one of the Below wods 15 MIN AMRAP 8 Burpee 4/4 Sit out 8 DBL KB Bent over row 4/4 Snatch 4/4 DBL KB Reverse Lunge OR FLOW Version (ADVANCED) (CLICK ON BELOW LINK TO SEE FLOW) 15 min AMRAP (Below is 1 round) Press back to Sit out R Press back to Sit out L Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge R Press back to Sit out R Press back to Sit out L Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge L https://www.instagram.com/p/BtdfUu0hh8i/?utm_source=ig_share_sheet&igshid=7bcu2nt62k8o 5 MIN FOAM ROLL OR STRETCH ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 AMRAP 20 mountain climbers total 5 Glute Bridges 2/2 Alternating side lunges 2 Inch worm + scorpion STRENGTH 10 min 5 DBL KB DEADLIFT & 10 HEAVY KB SWING R.T.R (run the rack) 5 reps DBL KB DEADLIFT (SWINGS STAY THE SAME. NO RTR) After each deadlift stay on the same designated heavyweight KB and swing 10 reps. Then move up to next kb. When you get to the heaviest weight for Deadlift go back to the beginning and R.T.R again. Repeat RTR for 10 MIN. WOD: 16 min cutoff PARTNER UP! 2 MIN TIMER ON LOOP. Partner rows or Bikes while the other partner works on completing their rounds. DO NOT SANDBAG DURING THIS TIME, IT IS NOT TIME TO REST. Try to get 500m each 2min One partner rows while the other partner works on their rounds when timer sounds switch. Both partners must complete 5 Rounds 8/8 KB SINGLE LEG DEADLIFT (KX 35W/53M) 8/8 ONE ARM KB DEAD CLEANS (KX 35W/53M) 8/8 ONE ARM KB PUSH PRESS (KX 35W/53M) 4/4 Bulgarian Split Squat (KX 25W/45M) 10 Ball Slam (KX 15W/20M) 5 MIN FOAM ROLL OR STRETCH ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 20on/10 off Jumping Jacks Diver sit ups Hindu pushup Banded lat pull down STRENGTH Pull (V) 10 min PARTNER PULLUPS! CHOOSE to add reps or add weight Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps. HOW TO SCALE PULL UPS (PARTNER PRACTICES HANDSTAND WHILE WAITING) (please take off shoes if you use the wall!!!! No shoes on the wall.) 15 min WOD: 10 Rounds 45 sec on//15 sec off Alternate between two exercises. Should only take 10 MIN. -SEATED DBL KB STRICT PRESS or HANDSTAND PUSHUP or PIKE PUSHUP (please take off shoes if you use the wall!!!!) -DIPS ON BOX or DIP BARS 5 Min AMRAP 5 Burpee Box Jumps 10 Sit up 5 MIN FOAM ROLL OR STRETCH ___________________________________ SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 MIN AMRAP 5 BOOTSTRAPPER 5/5 BOX STEP UP (modify height if height is too challenging.) 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 20-30 Strength Lunge 10 min RTR Front Rack Reverse Lunges RTR when you find your top weight. Do 5 sets of 5R/5L Front Rack Reverse lunges. 30-45 WOD 15 min ASCENDING AMRAP add 3 reps every round 3/3 KB SNATCH (KX 35W/53M) 3/3 KB OA SWING (KX 35W/53M) 50M TRAVEL LUNGE no weight (distance does not change) 50/50 DBL KB FARMER CARRY (distance does not change) 5 MIN FOAM ROLL OR STRETCH In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook 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 TXT PROGRAMMING 08/05/24-08/10/24 STRENGTH WEEK: #4 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: game tic tac toe with med ball you make up the rules 🙂 or play something else or write your own warm up. 20-30 Strength Power Lift: 10MIN - RTR 3x, 6R/6L KETTLEBELL CLEAN with swing. Work up to the heaviest kettlebell clean with great form. No rounding in the upper back. Shoulders are always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose a single or double kettlebell. HOW NOT TO SMASH YOUR WRIST 30-45 WOD: 4 ROUNDS (focus on form this a skill based workout.) KX for all movements 22W/44M 5/5 Squat + Halo R & L 1 Turkish get up to 3 windmill R (get down) (full movement demo video) 1 Turkish get up to 3 windmill L (get down) (this has separate video breakdowns of movements) 3 DBL KB Renegade Row + 1 DBL KB Clean + 3 DBL KB swing (set up larger weights to balance and row on, no pushup. This is a flow movement. You can modify it by separating the movements.) Finish with 5 min of foam rolling or stretching TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 hollow body rock 10 banded lat pull down 10 hanging scapular retraction 10 kb swing 5/5 iron cross Short run 20-30 Vertical Pull Strength show class how to stay in a hollow body position, engage their lats and avoid overusing their traps. 10 min EMOM Odd Min 5 Pull up Negatives (3 sec lower) or TRX pullup negative (check out video) Even Min active bar hang or chin over TRX hang (same idea as the bar but squatting below the TRX) 30-45 WOD 8 rounds [15 min cutoff] 5 SITUP 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL 50M/50M KB O.A. Bottoms Up Bent Arm KB Carry (R arm 25m/ L arm 25M) Finish with 5 min of foam rolling or stretching WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 6 Alt. trx one-legged squats 12 TRX Y 12 ball slams 20-30 Lunge Strength 10 MIN cutoff (choose forward lunge or reverse lunge) RTR 8/8 DBL KB Lunge (you can hold KB’s by sides or up in the rack position) Once you find top weight do 3 sets x 8/8 DBL KB LUNGE + 5/5 Lateral Goblet box step up 30-45 WOD (20 min time cap) THE PETRA BENCHMARK REPS: 3-6-9-12-15 When you finish the reps you finish the workout. 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) Finish with 5 min of foam rolling or stretching THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20 jump rope or jump jack 5R/5L Kb HALO 3 inch worm + scorpion 1 lap around room waiter carry 10-20 Vertical Press Strength 10 Min AMRAP 50m OA Waiter carry R 50m OA Waiter carry L 10 DBL KB Seated shoulder press 10 TRX I 20-45 WOD: 20 min cutoff SET A TIMER: Every 2 min everyone stops and does 1 MIN DB Iron cross hold 4 Rounds: 5R/5L KB SNATCH + ONE ARM SQUAT (with arm up straight MODIFY by bringing kb down to rack) 10 BURPEE (modify by elevating hands on a box) 10 WALL BALL 10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M) Finish with 5 min of foam rolling or stretching FRIDAY long strength 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 rounds 5 Sumo deadlift high pull 5 Wall balls 5 deadbugs 5 Supermen 15-35 Core Strength 2x through 45 sec on 0 rest Side V-Up R Side V-Up L Legs straight up Toe touch Leg lifts KB Russian Twist Lateral leg scissors V-up Plank Spiderman Plank Side plank hip lift R or just side plank Side plank hip lift L Bicycle Ceiling stomp 35-45 WOD 10 MIN EMOM ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (BEGINNERS should do ONLY swings for 15 reps with single KB.) Modification can use single KB for Swing, Highpull, Overhead swing Dbl Swing (KX dbl kb 25W/44M) Dbl high pull Dbl snatch EVEN MINUTE: 15 Ball Slam Finish with 5 min of foam rolling or stretching SATURDAY start strength 10 min into class 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds Short run 5 Knees to elbows or crunch tuck 5 KB Swings 5/5 x walks 10-25 LIFT Strength: 10 min amrap 6 Tempo Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up/0 rest at top) 10 Goblet Sumo Squats 25-45 WOD: JULIA BENCHMARK 20 min cutoff complete as a chipper in any order you like. 44 DBL KB SQUAT (KX dbl 20w/40m) 44 BOX JUMP or Gob. Step Up 22/22 Gob Bulgarian Split squat (KX 20w/40m) 44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m) Finish with 5 min of foam rolling or stretching TXT PROGRAMMING
7/29/24-8/3/24 STRENGTH WEEK: #3 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30 Jump rope 10 Deadbug 10 Bird dog 10 Hollow body rocks 4 high knee 10-20 CORE Strength 3 ROUNDS 30 sec on// 10 sec off of: WATCH DEMO CLICK ME · KB Sit up & Twist L(right knee bent, left leg straight, sit up left elbow to right knee) · KB Sit up & Twist R · KB Alt. Jack Knife (single leg v-up) · DB Russian Twist Punch (legs off ground to make it harder) · Legs up KB Toe Touch 20-45 WOD: THE KRISTOF BENCHMARK ADD 1 REP TO SWING, CLEAN, SNATCH each round to each side. SHOULD END WITH 5 REPS ON EACH SIDE. 5 ROUNDS 1 SWING, CLEAN, SNATCH R (KX 35W/53M) 1 SWING, CLEAN, SNATCH L 10 DBL KB SQUAT (KX 25W/45M) 10 KB DEAD BUG (KX 35W/53M) 10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises BANDED GOOD MORNING DEMO KB HALO alternate sides 15-25 POWER Strength: 10 min EMOM (great time to learn correct form) RTR 1 min ro finish 10 KB SWING, Rest remainder of min. can be DBL KB. RTR and try to do the most challenging weight for the last 3 rounds. DEMO FOR HIP TIMING 10x KB SWING OR DBL KB SWING 25-45 CHIPPER WOD: 20 minute cutoff can chip away in any order
WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds 20/10 Plank shoulder tap to pike reach R/L TRX Y or DB FRONT RAISE KB push up to push back 20-30 Horizontal pull Strength 3 ROUNDS Super set 15 TRX ROW 8/8 Tempo Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row) (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom) 30-45 WOD: REPS: 24/20/16/12/8 (split reps between sides) [15 Minute CUTOFF] DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion) DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M) KB Windmill R (KX 20lbw//35M) KB Windmill L WALL BALL (KX 14W//20M) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 goblet squat 10 Glute bridge to single leg kick 5/5 lateral lunge to sprawl 20-30 Squat Strength: First do tempo then do non-tempo GOBLET SQUAT DEMO KB TEMPO Goblet Squat 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) KB Goblet Squat 3 sets x 10 reps Attempt to increase off tempo weight 30-45 WOD: ASCENDING AMRAP REPS 3,6,9,12,15…..& up til 15 min is up. Renegade Row + Pushup (KX dbl 25w/ dbl 50m) GOB squat, press, overhead tricep ext (KX 25w/50m) TRX Tricep EXT Box Over Ball Slam (step or jump over box, slam ball once on the ground on the other side) FRIDAY warmup quick the wod is long 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3 inch worm + scorpion 10 v-up 10 elbows into body, band pull aparts 20 Seal jacks 10-25 HORIZONTAL PRESS STRENGTH: 3 ROUNDS 8 Tempo DBL KB Chest Press 4210(:4 down,:2 pause, explode up, no pause at the top) 10 Wide KB Chest Press (Increase weight higher than tempo weight if possible) 10/10 Single Arm KB Chest Press 25-45 WOD 5,10,15,20,15 10, 5 [-20 min cutoff] SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDE BE HELD OVER SHOULDER FOR 1 MIN. REPS 5,10,15,20,15 10, 5 KB SQUAT HOLD AND BICEP CURL (KX 30w//50M) KB SIT UP (KX 30w//50M) PUSHUP MTN CLIMBER (DBL COUNT) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 core marching 10 squat jacks 20 high knees 1 Lap side slides (both sides) 150 m run or row 20-30 Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight. TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.) For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up. It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight. 30-45 min WOD 11 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.) START WITH: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) THEN 10 MIN AMRAP: T2B or hanging leg lift Wall Ball Sit up (KX 14w/20m) KB Swing (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE X10 Jump Rope or x5 Double Under 5 DBL KB Deadlifts (KX DBL KB 35w//53M) (reps never change) FINISHER: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) |
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