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TXT PROGRAMMING
03/31/25-04/05/25 STRENGTH WEEK: #8 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up : REPS 20,16,12,8,4 superman Bird dog DBL Leg lift with Ceiling Stomp Deadbug 20-30 Core 3 ROUNDS 15 reps each Circle crunches R Circle crunches L Supermans Side plank Hip Lifts R Side plank Hip Lifts L Flutter Kicks 30-45 WOD 1 time through 15 min cutoff 50 KB SWING (kx 35w/53m) 50/50 Bicycles 20 Hollow Body Rock 40 KB SWING 40 FROG HOP BALL SLAM 20 Hollow Body Rock 30 KB SWING 30 V-up 20 Hollow Body Rock 20 KB SWING 20 BOX JUMP or GOB Box Step ups (kx 25w/40m) 20 Hollow Body Rock 10 KB SWING 10R/10L SINGLE LEG GLUTE BRIDGE 20 Hollow Body Rock TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 7 minute EMOM (Every Minute On the Minute) 1 spinal rock 3 Squats 5 burpee no p.u. 20-30 Power Lift Deadlift - 10 min AMRAP RTR then stay on top weight for remainder of 10 min 3 Sumo Deadlift High Pulls 3/3 Single leg romanian deadlift 30-45 WOD 3 rounds for time 5 inch worm + Push up 1/1 TGU (kx 35w/53m) 5/5 TSU (kx 35w/53m) 20 BOX STEP UP farmer carry R (kx 35w/53m) 10 Suitcase Deadlift R (kx 35w/53m) 20 step farmer carry L 10 Suitcase Deadlift L WEDNESDAY 0-15 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 30 SEC ON// 10 SEC OFF
3 PULLUPS or 10 TRX PULLUP 10 KB PULLOVERS HIPS ELEVATED 1 MIN PLANK 25-45 MIN WOD 20MIN CUTOFF GUIDELINES X = 10 Burpees (SCALE BURPEES AS NEEDED) WOD: X 10 Gob thrusters (kx 35w/53m) X 20 push ups X 30 gob squats (kx 35w/53m) X 20/20 bicycles X 25/25 SNATCH (kx 35w/53m) X 20/20 bicycles X 30 gob squats X 20 push ups X 10 Gob thrusters X THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up (8 min) 2 Rounds 45 on/15 off High Knees Alternating Reverse lunge Glute Bridge KB Pull Over Grass Hoppa 20-30 Lunge 10 MIN 3 ROUNDS Goblet 3 way lunge (Forward, Lateral, Reverse) 1R/1L 3/3 Jump Lunge or Pulsing Lunge 3/3 Gob Bulgarian Split Squat 30-45 WOD 15 MIN 5 Min AMRAP 5/5 X - WALK 10 V-ups 5 Min AMRAP 4/4 Lateral Lunge 6/6 Windmill (kx 35w/53m) 8/8 Side V-Up 5 Min AMRAP 12 Sumo GOB Squat (kx 35w/53m) 10 Dead Swing to Sprawl (kx 35w/53m) FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 5 inch worm with push up 10 light thrusters 5 R/L Rocking lunge 10 sit ups 15-30 Vertical Press 4 x Superset 15 MIN 3R/3L OA Push Press 3R/3L KB BENT PRESS THEN DBL KB WAITER CARRY for remainder of time 30-45 WOD 15 min CUTOFF BUY IN: 10 Renegade Row + Push up 3 ROUNDS 10 KB DEADLIFT between the feet (kx 70w/109m) 10 KB Highpull Swing (kx 25w/40m) 10 Sit up + gob shoulder press (kx 25w/40m) BUY OUT: 500m Run SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 20/15/10/5 (3x does not change) 3 x side shuffle Skaters with balance Touch jumps Bicycle 20-30 Core 10 min AMRAP 10/10 Reverse Plank w/ Leg Lift (MODIFY GLUTE BRIDGE TO KICK) 10/10 Elbow Plank w/ forward reach 10 KB Full Extension (Hands & Feet never touch the ground) 10 Plank Jack w/ Mountain Climber 30-45 WOD: 5 Rounds (Every 3 min stop and do a 1 min hollow hold then continue exercises. Keep going until members are done with 5 rounds of the below exercises) 10 KB DEAD BUG 10 SIDE VUP R 10 SIDE VUP L 10 HANGING LEG LIFT 10 SWIMMERS 10 BALL SLAM (kx 15w/30m) 10 WALL BALL (kx 15w/20m) In health & kindness, Christa Berry & Team TxT Find us on Facebook Follow us on Instagram
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TXT PROGRAMMING
03/23/25-03/29/25 STRENGTH WEEK: #7 MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 minute cut off: 10 pike pushups 5/5 tall plank bird dog 5/5 Side plank leg lift 20 Jump rope or 20 jump jack 15-25 Vertical Press Strength 10 min cutoff 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) Kneeling overhead tricep extension (or standing if bad knees) 25-45 WOD 20 min cutoff Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides KB OH swing (KX 35W//53M) Goblet Curtsey Lunge (KX 35W//53M) OA KB clean (KX 25W//40M) OA KB Swing high pull (KX 25W//40M) Box Jump (KX 20w//24m) 250M Run or Row or Bike TUESDAY looooong WOD start wod at 20 min in to class 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 4 rounds 30 on/5 off High Knees Jumping Jacks Grasshoppers Squat Hold alt Halo alternate sides 10-20 Core Strength 3 Rounds 35/10 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 Single Leg v-up alternate or body scissors 20-45 WOD: GABE BENCHMARK (SCALE AS NEEDED) 1/2 mile run (800m row) 40 Burpees (KX full burpee with plank pushup) 30 Pullups (KX STRICT) 20 Box jumps (KX 20inchW/24inchM) 10/10 Snatches (KX KB 35W/53M) 40 Burpees (KX full burpee with plank pushup) 10/10 Snatches (KX KB 35W/53M) 20 Box jumps (KX 20inchW/24inchM) 30 Pullups (KX STRICT) 40 Burpees (KX full burpee with plank pushup) 1/2 mile run (800m row) 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 30 sec TRX HAMSTRING CURL or exercise ball 30 sec TRX PULLUP 30 sec KB SWING (choose one movement if it causes low back fatigue) 1 MIN JUMP ROPE 15-25 Lift Strength: 10 min RTR AMRAP 5 DBL KB SUITCASE DEADLIFT run the rack as many times as possible in 10 min 25-45 WOD JULIA BENCHMARK 20 min cutoff (FEEL FREE TO CHIP IN ANY ORDER) 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) 4x250m Run or row THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 30 on/ 10 off Skaters Alternating V-ups (hollow body roll to the other side) TRX Row or bent over row 20-30 Horizontal Pull Strength RTR or start on a challenging weight 5 Sets 5/5 GORILLA ROW (Alternating bent over row from KB on ground) 10 Close grip bent over row (heavier weight) 5 TRX Muscle up 30-45 WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off) 50M FARMER CARRY 20 KB High Pulls 10 Clean And Squats Right 10 Clean And Squats Left 10 Pushups 10 Pullups 10 V Ups FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 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) 30 Ice Skaters 15-25 Strength Squat 10 min AMRAP RTR 5 DBL OR SINGLE KB SQUAT repeat running the rack as many times as possible in 10 min 25-45 WOD 15 min Ascending AMRAP Add 2 reps each round! ( Cal Row time doesn't change) 10 Sit Ups 4 DBL KB CLEAN +SQUAT + PRESS(KX 35W//53M) 20 Cal Row 1 Turkish Get Up R (YOU'RE GONNA LOVE IT!!) 1 Turkish Get Up L SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 10 Dead bug 10 Serratus Push ups 5 inch worm with scorpion 5/5 iron cross Short run 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 10 Goblet Squat + REV Lunge R+L (KX 20W/30M) 5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M) 10 wall ball 20 Cal Row In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook  TXT STRENGTH WEEK 6
TXT PROGRAMMING 03/17/25-03/22/25 STRENGTH WEEK: #6 HI TXT Community, May the luck of the Irish be with you. I hope you have an awesome ST PATTIES DAY and LETS GET THOSE GAINZ! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 20/10 sec Clam R Clam L Pulsing squat Side plank leg lift R Side plank leg lift L 20-30 SQUAT Strength RTR on DBL KB or Goblet squat 5 reps At top weight do 5 sets of 5 reps. Work on great form and depth. 30-45 WOD HAPPY ST PATRICKS DAY! 15 MIN CUTOFF LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches Right (KX 35W/53M) or MODIFY:one arm kb swing 7 Snatches Left 7 Burpees 7 Pullups or TRX PULL UP (NOT ROW) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Hanging scapular retractions a small gentle movement 3/3 Butt kickers + sprawl Hindu Pushup Banded Tricep ext 15-25 Strength Horizontal Press (KB CHEST PRESS) RTR on DBL KB Chest press 5 reps At top weight do 5 sets of 5 reps. 25-45 WOD 20 min time cap The Jason Benchmark 1 round (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping. 44 DBL KB CHEST PRESS (KX DBL KB 35W/53M) 44 BURPEE (KX full burpee with pushup) (MODIFY HANDS ELEVATED ON A BOX) 44 PULL UP (KX STRICT) 44 PUSH UP (MODIFY HANDS ELEVATED ON A BOX) WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 10 Seal jacks 20 jump rope 1 LAP L SIT BUTT SCOOT 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest) Take a moment to teach how to engage lower abs and press the low back into the ground. Pelvic tuck informational video
30-45 WOD 15 Min AMRAP 5/5 Reverse plank hold + leg lift (facing the ceiling, keep hips elevated) (MODIFY TABLE TOP or GLUTE BRIDGE & KICK) 20 GOB Thruster (KX 35W/53M) 30 Frog Hop + BALL SLAM 40 Ab mat Sit up 50 KB SWING (KX 35W/53M) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 min AMRAP 20 mountain climbers 5/5 Single Leg Glute Bridges 10 banded good mornings 10 CAT/COW 5/5 x-walk 10-20 Strength Power lift Deadlift 10 MIN EMOM RTR and then stay on top weight for 2-3 rounds ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min EVEN: 5 Heavy Sumo DL, then plank the rest of the min 30-45 WOD 15 Min AMRAP choose dbl kb weight that you can press and use it for swing, clean & front rack carry. 5 DBL KB Swing (KX 25w/44M) 5 DBL KB Clean (KX 25w/44M) 5 DBL KB Press (KX 25w/44M) 50 M DBL KB FRONT RACK CARRY (KX 25w/44M) FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 30 on/10 off Jumping Jacks Diver sit ups Hanging scapular retraction push up to pike 15-35 Strength Vertical Pull how to get a pullup 20 min cutoff no circuit finish each exercise before moving to the next 3 sets of 10-15 reps Scapular Pull-Ups 3 sets of 6-12 reps Banded Pull-Ups 3 sets of 10-15 reps Kneeling Banded Lat Pulldowns 3 sets of 8-12 reps TRX Row: (LOWER ANGLE OVERTIME) 2-3 sets Pull-Up Negatives (with a 3-5 sec descent) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 jump jack 10 plank jack 10 bicycle 1 lap butt kickers 1 lap traveling sprinter lunge 20-30 Strength Lunge 10 MIN AMRAP PARTNER UP! DBL KB LUNGE TRAINERS CHOICE OF HOLD. Partner A: FRONT RACK HOLD KB Partner B: LUNGE ACROSS ROOM WITH KB’s THEN SWITCH AFTER GO UP IN WEIGHT UNTIL YOU CANNOT GO UP ANY MORE 30-45 WOD 5 Rounds 15 MIN CUTOFF 3/3 Gob Curtsey lunge (KX 35W/40M) 5/5 GOB Alt Forward lunge (KX 35W/53M) 10 DBL KB Thruster (KX 25W/40M) 30 Sit up
TXT STRENGTH WEEK 4
TXT PROGRAMMING 03/03/25-03/08/25 STRENGTH WEEK: #4 Hi Team TXT, Sunday March 23rd we will have a TXT community group hike. I will send out an email letting everyone know the details. Please tell your classes. I plan to have these once a month. Have a wonderful week! Christa B MONDAY 0-15 MIN BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP: 3 ROUNDS 10 BANDED HIGH PULL (ATTACH A BAND TO A LOW ANCHOR POINT) 10 DEAD BUG 10 BIRD DOG 20 JUMP JACK 15-30 MIN Strength Power Lift: 8 REPS Russian High Pull (15 minutes) RTR 5x8 at top RTR with Single or DBL KB Russian High Pulls 8 REPS. Maintain good swinging form and make sure their elbows stay above the kettlebell. (No flaccid kettlebell at the top of the high pull!) At the top do 5 sets of 8 reps. Don’t go to heavy. 30-45MIN WOD: 4 CIRCUITS: 1ST: 60 SEC ON/ 30 SEC OFF 2ND: 40 SEC ON/ 20 SEC OFF 3RD: 30 SEC ON/ 15 SEC OFF 4TH: 20 SEC ON/ 10 SEC OFF
TUESDAY 0-10 min BASIC MOBILITY (5 MIN) SPECIFIC WARM-UP (5 MIN) 3 ROUNDS 10 TRX ROW 6 PUSH UP 6 SQUAT HOLD KB BICEP CURL 4/4 GORILLA ROW 10 -25 min Vertical Pull Strength 15 MIN CHIN UPS Complete 8-10 ROUNDS of 8 CHIN UPS Beginner: TRX CHIN UP or JUMP AND CONTROLLED LOWER Intermediate: BANDED CHIN UP Advanced: NO HELP CHIN UP 25-45 min WOD: 20min cutoff 500m Run 24R/24L Mountain climbers (MODIFY BY PLACING HANDS ON BOX) 16 DBL KB THRUSTERS (KX DBL KB 20w/40m) 8 TRX WIDE ROW (GET LOW) 250m Run (Normal Lap) 30R/30L mountain climbers 19 DBL KB THRUSTERS (KX DBL KB 20w/40m) 9 TRX WIDE ROW 100m Dash (Short fast run) 36R/36L mountain climbers 22 DBL KB THRUSTERS (KX DBL KB 20w/40m) 10 TRX WIDE ROW WEDNESDAY 0-15 MIN BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP: REPS: 16/12/8 TRAVELING BUTT KICKERS (DBL UP REPS) BOX STEP UPS (SPLIT REPS) 150M ROW 15-30 MIN Lunge Strength: TRAVELING LUNGES Warm up to a working max of 8 weighted Traveling lunges. Perform 4 sets of 8 reps each side at the top weight. BEGINNER: Bodyweight or Goblet lunges INTERMEDIATE: DBL KB Suitcase lunges ADVANCED: DBL KB Overhead lunges 30-45 MIN WOD: 15 MINUTE AMRAP (TRY FOR 5 ROUNDS) 10 H.R. Push-ups (MODIFY Elevate hands to a box to maintain plank no H.R.) 14 abmat sit-ups 7/7 Alt. Clean n' Press (KX 20w/40M) 10 Goblet Squat (KX 35w/53m) 14 Hollow Body Rock THURSDAY 0-15 MIN BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP 5 MIN AMRAP 3 INCH WORM 10 WALL SLIDES 10 TRX W 15-30 MIN Vertical Press Strength: Double KB Push Press 15 MIN CUTOFF REPS: 5-5-5-3-3-3-2-2-2 This is the rep progression from warm up to finish. Try to add weight every round (but don't be stupid about it. If it's too heavy, then it's too heavy!). 30-45 MIN WOD: 12 minute AMRAP 250m run 10 burpees (MODIFY HANDS ON BOX) 20 sit-ups 50 double unders (MODIFY 250 singles scale for beginners or 50 JUMP JACK) Finisher: 3 minute plank game -Give them different directions every 30 seconds or so: "up on your hands," "Lift your right hand." etc. -If they need to break from the plank, have them do 20 Jumping Jacks, and then resume their planks. FRIDAY 0-20MIN BASIC MOBILITY (5 MIN) DOWELS (5 MIN) WARM UP GAME OF TRAINERS CHOICE MAKE SOMETHING UP 20-30MIN Core Strength: HANGING LEG LIFTS (8 MIN EMOM) -Complete 5-7 LEG LIFTS, every minute, on the minute, for 8 minutes. BEGINNER: LEG LIFT ON GROUND, HANDS BY HIPS OR UNDER HIPS INTERMEDIATE: HOLDING ON TO KB OVERHEAD LEG LIFT OR HANGING KNEE LIFTS ADVANCED: HANGING LEG LIFTS (KEEP SHOULDERS PACKED) ALL MUST BE SLOW AND CONTROLLED 30-45MIN WOD: 7 MINUTE TIMER: 250M RUN THEN: AMRAP for the remainder of the 7 minutes: 50m DBL KB Farmer Carry (KX 53w/70+m) 10R/10L TRX Power Pulls 12 KB Between feet Deadlifts (KX 53w/70+m) 14 V-ups 16 Wall Balls (KX 12w/20m) AFTER: 250M RUN SATURDAY 0-10MIN BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 min AMRAP 50 Bicycle 40 leg scissors 30 Jumping jacks 20 touch jumps 10 burpee mtn climber (no pushup) 10-25MIN Lift Strength: SINGLE LEG DEADLIFT 15 MIN AMRAP RTR with 8/8 reps of the SL deadlifts for about 15 minutes. If you reach the top weight, start back at the bottom and work your way up again. (MODIFY TO REGULAR DEADLIFT IF THE BALANCE IS TOO CHALLENGING) 25-45MIN WOD: 20 min time cap CHIPPER IN ANY ORDER YOU PLEASE 1 ROUND "THE TALIA" 2 (250M)- running Laps 20- Toes to Bar ( Int: knees to elbow B- knees to as far as possible or V-ups) 7 R&L- One legged squats (I- TRX assist B- gob squat) 150- Jump Rope 15/15- Snatch (I- High Pull B- Swing) (KX SNATCH 25w/50m) 25- Weight overhead sit-up (I- weight on chest B- normal sit-up) 25- Burpees 10- Strict Pull-ups (I- Banded Pullups B- TRX Pullups) 20- KB Dead Lifts between the feet(KX 53w/70+m) 76- Mountain Climbers 15- Push-ups 30- Jump Lunges 3- short Sprints (TRAINERS CHOICE) TXT PROGRAMMING
2/24/25-3/1/25 STRENGTH WEEK: #3 Hi TXT community, We recently finished a 6 week challenge!! Hooray and announced the winners and runners up. We are so impressed the progress and dedication the everyone has made. Congratulations to everyone! Keep up those healthy habits & have a wonderful week, Christa B MONDAY start strength early to make time for a long wod 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 150m row 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 (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)(MODIFY 50 JUMP JACK) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises BANDED GOOD MORNING DEMO (to warm up hamstrings) 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 0-15 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 Hanging scapular retractions 15-30 Horizontal pull Strength 15 min cutoff 3 ROUNDS 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) 15 KB Skull Crushers or TRX TRICEP EXT or BANDED TRICEP PULL DOWN 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 TRX MUSCLE UP 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. 250m RUN or ROW KB GOB squat (KX 25w/50m) KB SWING Box Over Ball Slam (step or jump over box, slam ball once on the ground on the other side) FRIDAY warmup is quick and 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: 15 min CUTOFF 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 10 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) TXT PROGRAMMING
02/17/25-02/22/25 STRENGTH WEEK: #2 Hi TXT Community! The strengths are longer for this week. I hope you enjoy the longer strength focus. AND HAPPY BIRTHDAY COACH NICOLE!!! Have a wonderful week! Christa B MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 Banded lat pull down 10 touch jumps 10 plank hop forward and back 5/5 scorpion 15-30 Horizontal Press Strength - 3 rounds 15 min cutoff 12 Plank Pushup (elevate hands to box to make easier) 12 DBL Chest Press 6/6 Single arm press with one arm holding kb up in isometric hold 12 Goblet chest press to skull crusher 30-45 WOD: 15 Min Cutoff Buy In: 10 Renegade Row + Push Up (if you put kb inbetween 2 large KBs you will be safe from rolling over. Or use DB’s) 4 ROUNDS 50m/50m KB BOTTOMS UP BENT ARM CARRY 10 TRX Y 12 KB GLUTE BRIDGE (KX 35w/53m) 14 KB SKULL CRUSHER (KX 35w/53m) 16 BALL SLAM (KX 15w/25m) Buy Out: 10 Renegade Row + Pushup 5 min Foam Roll TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 Rounds (alternate between 2 exercises) 20 sec on//10 sec off (4 min total) Ball slam or Battle Rope Long jump or frog hops or touch jumps 15-30 CORE Strength: 4 rounds 45 sec on /15 sec (12 MIN)
30-45 WOD: 15 min cutoff 15 cal row 15 Wall ball sit up (KX 14w/20m) 20 Hollow Body Rocks 5/5 lateral Bear crawl KB drag (KX 25w/44M) ----------------------- 10 cal row 15 Wall ball sit up 20 Hollow body Rocks 5/5 lateral Bear crawl KB drag ----------------------- 5 cal row 15 Wall ball situp 20 Hollow body Rocks 5/5 lateral Bear crawl KB drag 5 MIN FOAM ROLL WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds (all with light easy weight) 10 deadlift 10 kb swing 10 squat + bicep curl Short run trainers choice 20-30 POWER LIFT Strength RTR with 10 DBL KB CLEAN 3 x 10 reps at top weight. If members are new have them start with a single arm clean to get used to the movement. You can always change it to a clean straight from the ground if the swing portion of the exercise is limited. 30-45 WOD: 4 Rounds (KX 35w/53m) TRY TO USE ONE KB 5/5 Swing 5/5 Clean 5/5 High pull 5/5 Snatch (MODIFY TO CLEAN, PRESS, SNATCH FROM TOP DOWN) 5/5 One arm Rack Squat 5/5 One arm Push Press 10 Box over 5 MIN FOAM ROLL THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 20/10 Banded tricep ext Plank TRX W V-up 20-30 Vertical Pull Strength: CHIN UP 3 - 4 sets of 10 reps COACHING TIP: LEVEL 1: TRX CHIN UP. SQUATTING BELOW A SUPER SHORT TRX, HANDS FACING YOU PULL CHIN OVER KNUCKLES THEN SLOWLY LOWER. SHOULD BE CONTROLLED REPS. LEVEL 2: STAND ON BOX, HANDS FACING YOU, SQUAT SO ARMS ARE STRAIGHT, THEN JUMP SO CHIN GOES OVER BAR. LEVEL 3: USING BAND KEEP ONE LEG OUT, JUMP SO CHIN IS OVER BAR, THEN SLOWLY LOWER YOUR SELF. LEVEL 4: CONTROLLED CHIN UP USING BAND or BANDS. LEVEL 5: EXPERT!! NO BANDS NEEDED CHIN UP HANDS FACING YOU, NO KIPPING. LEVEL 6: WE WILL GET TO THAT LATER 30-45 WOD: 4 Rounds 3 TRX HANDS FACING YOU ROW 3/3 [½ KNEELING KB BICEP CURL + SHOULDER PRESS (KX 15w/25m) 9 Ball Slam over the shoulder throw (KX 15w/25m) 12 KB Skull Crusher (KX 35w/53m) 15/15 Mtn climber (KX Hands on KB) 5 MIN FOAM ROLL FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 30, 20, 10 Butt kickers Forwards and Backwards (SPLIT REPS) Lateral High knees (SPLIT REPS) Inverted toe touch Short run or Row Trainers choice 15-30 LUNGE Strength 15 min AMRAP (TRY FOR 3 ROUNDS) 10/10 KB gob Lunge (forward or reverse) 10/10 KB gob pulsing lunge 10/10 KB Gob box step up 30-45 WOD: 3 Rounds 1 min on each TEMPO GOBLET SQUAT (3 down, 2 pause, 3 up, 0 at top) KB Romanian Deadlift (straight leg deadlift)(KX 35w/53m) TRX Hamstring curl or exercise ball hamstring curl Heels elevated on box glute bridge Bicycle 5 MIN FOAM ROLL SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 5 Hindu Pushup 5 TRX T 10 V - up + Iron cross 10 Hanging scapular retractions 30 Grass hoppers 15-30 Vertical Press Strength 4 Rounds 1 min on each DBL KB Waiter Carry DB Lateral Shoulder raise DB Front Raise 30-45 WOD: 3 Rounds 1/1 TGU (KX 35w/53m) 10/10 OA KB Swing (KX 22w/35m) 20 Wall Ball (KX 14w/20m) 250m Row 5 MIN FOAM ROLL TXT PROGRAMMING
2/10/25 - 2/15/25 STRENGTH WEEK: #1 HEY TXT COMMUNITY! Our strengths this week will be longer time and our WOD’s will be shorter. I’m trying to maximize our time focusing on strength. The warm up times will be shorter too. 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 hope you enjoy! Have a wonderful week! Christa MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10/10 x walk 1 lap traveling butt kickers 1 lap Stork walks 10 Superman 20 Glute Bridges 10-35min Lunge Strength 3 rounds weight should be light enough to make it through. If you are constantly resting during work time, the weight is too heavy. Circuit through exercises. This is more about light weight and max reps 3 rounds 45 sec on//15 sec off
35-45 WOD:10 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 5 MIN 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 ShoulderPress (NARROW 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 5 MIN LE STRETCH! DAS IT! WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds (4 min) 20 sec Beast Bull dog or Bird Dogs 10 sec Plank 15-25min Core Strength 3 rounds 40 sec on//20 sec of Jump Jack or Jump Rope Stacking Plank or Plank Shoulder Taps Seated Halo Alternate sides Hollow body Hold KB Dead Bug 25-45 WOD: 10,8,6,4,2….DONE (20 MIN CUTOFF) KB Bottoms up Sit up R (MODIFY BY NOT USING KB) KB Bottoms up Sit up L KB SWING (MODIFY WITH KB DEADLIFT TO LEARN HINGE) KB WINDMILL (MODIFY BY NOT USING KB) 100 M Row (ADD 50M every round) AND THEN: WHEN FINISHED HOLD PLANK TIL EVERYONE IS DONE. AND 5 MIN LE STRETCH! DAS IT! THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 20 sec on/ 10 sec off PIKE TOE TOUCH (MODIFY CONTROLLED V-UP) SINGLE LEG RDL NO KB DEAD BUG work on core engagement 15-35 min Lift Strength 20 min RTR TO WARM UP AND FIND YOUR WORKING WEIGHT. FIRST DO SUITCASE DEADLIFT AND THEN TEMPO ROMANIAN DEADLIFT. DBL KB Suitcase Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the KBs to the floor. SINGLE KB Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 35-45 WOD: 4 ROUNDS (10 MIN CUTOFF) PRO TIP: Go lite and move fast this is week 1. 20 SUPERMAN 20 SUMO DEADLIFT 6/6 GOB SQUAT & HALO (HALO WHEN YOU STAND) 8/8 GOB BOX STEP UP AND 5 MIN 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 20-35 min HORIZONTAL ROW (Make sure shoulders are packed and lats are activated) 3 ROUNDS 45 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 (MODIFY HAND SUPPORT ON WALL) KB Lawn Mower Row L TRX Power Pull R TRX Power Pull L 35-45 WOD 10 MIN CUTOFF (PRO TIP: stagger start class because there is two rowing sections) 3 ROUNDS 10 WALL BALL (KX 14w/20m) 15 DIPS on box 30 JUMP ROPE 15 CHIN UP (hands face in)(MODIFY TRX CHIN UP) 5 CAL ROW AND 5 MIN LE STRETCH! DAS IT! SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 6 MIN EMOM ODD: 10 BOOT STRAPPERS & BUTT KICKERS EVEN: 10/10 CLAM Then GLUTE BRIDGE HOLD THE REMAINDER OF MIN 15-35 min 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. 35-45 WOD: 4 ROUNDS of 20sec on//10 sec off SIDE PLANK LEG LIFT (MODIFY Laying side leg lift) SIDE PLANK LEG LIFT BOX JUMP OR STEP UP WALL BALL KB HIGHPULL SWING (MODIFY TO KB SWING OR DEADLIFT) AND 5 MIN LE STRETCH! DAS IT! TXT PROGRAMMING
02/04/25-02/08/25 STRENGTH WEEK: #10 LETS GET READY FOR SOME GREAT FORM & 1 REP MAXES!!!! MONDAY 0-20 min Isolated Mobility,& Dowel stretch, warm up drills, Movement Patterning/Technique, Warm Up: 5 rounds 6/6 KB Plank Pull through 6/6 Single leg v-ups 6 pushup 5 Scapula Pull-Ups (overhand grip) 5 Scapula Pull- up (Under hand grip) 5 TRX Horizontal row (get as horizontal as possible) 20 jump rope 20 - 30 min: Vertical Pull Strength : Weighted Pull Ups (Work on scapular retraction. Shoulder blades in back pockets) TEACH HOW TO ENGAGE THE LATS AND AVOID OVER USING THE UPPER TRAPS. Partner up and work up to their 1 rep max. Add weight for advanced clients. Repeat top set 3X HOW TO ADD WEIGHT TO YOUR PULLUP If members cannot do a strict pull up with out help the can do -TRX PULL UP 3-5 sets of 15 reps working on engaging their lats -Assisted band Pull Up 3-5 sets of 10 reps working on slow controlled motion Weighted pull-ups are great because they significantly increase the intensity of a regular pull-up, leading to greater muscle growth and strength gains in your upper body, particularly in your back and biceps, while also improving your grip strength and core engagement, making it a valuable exercise for pushing past plateaus and achieving higher levels of upper body strength when bodyweight pull-ups become too easy. IF you cannot do 4-5 no assistance STRICT PULLUPS, you should not do a weighted pull up. 30 - 45 min: WOD: 15 minute AMRAP: 2 Wall Walks (TAKE OFF SHOES) or 2 INCH WORM PUSH UPS 4 Burpees over KB 6/6 Sitouts 4/4 KB Goblet forward lunge (KX35W/53M) 10 Heavy Swings (KX53W/80+M) (Watch out for over-thrusting hips.) (Emphasize quick transitions) TUESDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) Warm Up: 3 rounds 1/1 Around the world lunges (front, side, back = 1 rep) 5/5 Bulgarian Split Squats(no weight) 5/5 single arm Kettlebell Swings 30 butt kickers 1 Lap Side slides 20 - 30min LUNGE STRENGTH: DBL KB Walking Lunge / Box Jump
30- 50 min WOD: 15 MIN AMRAP Every 2 min everyone stops and does a 1 min WALL SIT Then back to work, If you are on farmer carry you do not have to wall sit: 15 MIN AMRAP: 250m KB Farmer carry 20 OA High Pull (R) (MODIFY to OA Swing) 20 OA High Pull (L) 10/10 Jump Lunges (Modify to TRX Jump Lunge or Rev. Lunge) 100 Jump Rope or 20 DBL UNDERS (DBL Under long video DBL UNDER short video ) or 50 Jump Jack WEDNESDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)Warm Up: 3 Rounds 5 Push up to pike (you choose difficulty level or Seated DBL KB Shoulder press) 10/10 high Knees 5/5 Plank w/ rotation 20 Battle rope slams or ball slams 150m Row 20-30 min VERTICAL PRESS STRENGTH: Turkish Get Up w/ Press (THERE SHOULD BE 7 PRESSES) 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. LEARNING TGU:If someone is just learning the TGU, (depending on their understanding level) have them do the TGU and do 7 shoulder presses at the standing position and then regular get down. BEGINNER:If the TGU is not available to a member, have them do 3 sets x 7 reps of Single arm shoulder press on each side and practice 3 sets of 7 reps Turkish sit up to the hip bridge on each side weighted or unweighted. 30-45 min WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... OA Snatch (R) (KX 35W/53M)(MODIFY TO ONE ARM SWING) OA rack squat w/ KB (R) (KX 35W/53M) OA Snatch (L) (MODIFY TO ONE ARM SWING) OA rack squat w/ KB (L) SPRINT or ROW SPRINT 150M THURSDAY: 0-10 min: Isolated / Compound Joint Mobility. 10 - 15 min: Technique and Form Warm Up (choose according to the day’s workout) Warm Up: 5 min AMRAP 3R/3L KB WINDMILL with a yoga block balancing 5 KB Swing to High pull 3/3 Windshield wipers 10 deadbugs with med ball 5/5 KB Halo 20 Gob hold ab March 15 - 25 min CORE STRENGTH: “Core Galore” 30 sec on 15 sec off of: One Arm Hover plank Right One Arm Hover Plank Left V ups Hipups Right Chinees Hipups Left Leg Lifts Plank With a knee lift (spiderman plank) Situps Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers 25-45 min WOD: 20 MIN CUTOFF 6 Min AMRAP 5 Burpee 10/10 Side V Up 15 Dbl Under or 75 Jump Rope 250M Run 5 ROUNDS 10 Swing (KX 35W/53M) 10 TRX MUSCLE UP 20 WALL BALL (SQUAT DEEP) (KX 14W/20M) 250M Run FRIDAY: 0-20 min Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, WARM UP: 3 ROUNDS 30/10 Ball Slam with partner Wall Ball sit up & Throw to partner Partner plank while other partner Battle rope Switch Partner plank while other partner Battle rope 20 - 30 min Lower Pull STRENGTH: SUMO DEADLIFT Run The Rack For 10 Minutes Perform 3 Reps Each. 5 sets of 3 reps at top weight. And try for a 1 rep max Sumo Deadlift 30-45 min WOD: Mini EMOMs. Circuit through exercises. If you don't finish in the minute, move on to the next EMOM. You will circuit through 5 times for a total of 15 min. EMOM 1 10 Pushup 5 dbl unders or 25 Jump Rope EMOM 2 20 Squats (BODY WEIGHT FAST!!) 5 dbl unders or 25 Jump Rope EMOM 3 10 vups 5 dbl unders or 25 Jump Rope SATURDAY: 0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games Warm Up: 6 min AMRAP 5/5 TRX One Arm Row 10 Banded tricep ext 10 Superman 10 Plank Jack w/ Mountain Climber 1 lap L-sit butt skoots 20 - 30 min Horizontal Pull Strength: TRX Row/ Hollow Body Hold
30 - 45 min WOD: 15 Min AMRAP Left Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch)(BEGINNER: IF member cannot snatch do a clean +press+snatch out from top. Focus on keeping lat packed and not letting the kb swing to far from the body.) Turkish Get Down (no get up) (BEGINNER: can do it without weight to practice the movement.)) 250m Run Right Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch) Turkish Get Down (no get UP) 250m Run TXT PROGRAMMING
01/26/25-02/02/25 STRENGTH WEEK: #9 Hi TXT Community, Week 9 of your 10-week Strength calendar is here, and this is where champions are made! You’ve already built an incredible foundation, pushed through challenges, and shown unwavering dedication. Now is the time to focus on the details, refine your form, and embrace the grind. The finish line is in sight, but don’t let up—this is the moment to give it your all. Remember, strength isn’t just in your body; it’s in your mindset, your discipline, and your commitment to growth. On another note, Coach Kristof has officially left our training team and is off to tackle new adventures! We will miss his energy and ideas. Let's wish him all the best on his next journey. Paige, Ivan, and Christa are now leading his Tuesday/Thursday 6:30 PM TXT classes, and Heather has graciously taken back Wednesday at 8 AM on the West Side. Thank you for your continued energy and commitment. Cheers, and have a wonderful week! Christa Berry MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 MIN AMRAP 30 Mtn climbers 5/5 KB Clean to press 10 KB deadlift Short run 20-30 Lift Strength: RTR (RUN THE RACK) working up to heaviest 3 rep Snatch At your top weight do 5 sets of 3 reps at top KB weight. 30-45 WOD: 3 ROUNDS 1 MIN WALL BALL 1 MIN ALT SWING SWITCH 1 MIN RENEGADE ROW + PUSH UP 1 MIN BOX JUMP 1 MIN TURKISH GETUP, SNATCH, TURKISH GET DOWN & SWITCH SIDES TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 Hindu Pushup Iron cross + Vup Band Pull Apart 20-30 Horizontal Pull 10 min amrap class can RTR (run the rack) up to a difficult 3/3 of gorilla row. 10 MIN AMRAP 10 TRX ROW with 1 second hold at top 10 KB HIGH PULL SWING RTR 3/3 GORILLA ROW 30-45 WOD: 15 MINUTE AMRAP: -25 Double unders or 125 Jump Rope -10 (5R/5L) Pistols (can use box, TRX or change to Goblet squat) -4/4 KB Overhead Lunges (modify appropriately) -6 Burpee Pull Ups or Burpee Leg Lift (can separate the movements) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 10 squat with wall ball under butt 3/3 GSW (greatest stretch in the world) 20 jump rope or jump jack 20-30 Squat: RTR DBL KB squat 3 reps working up to heaviest weight Do 5 sets of 3 reps at top kb weight. Take your time. 10 min time cap. Make sure you are getting deep in your squat. If you have to go lighter to get deeper that is ok. 30-45 WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off) 250m Run 5/5 Goblet Reverse Lunge 10 Spinal Rock to Jump (Modify: Hollow Body Rock) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 3,6,9 Pike pushup KB HALO R KB HALO L 20 Leg scissors up down (REPS NEVER CHANGE) 20-30 Horizontal Press RTR with 3 reps of standing shoulder press. 5 sets of 3/3 reps of shoulder press at top weight. Weight should be challenging, try for no push press. 10 min cut off 30-45 WOD: 2 ROUNDS 30sec on/10 sec off KX 25W/40M KB Push Press R KB Push Press L KB GOB Thruster + Bicep Curl KB OA Swing R KB OA Swing L KB RUSSIAN TWIST R/L + REACH TO TOES KB GOB HOLD PLUS MARCH IN PLACE 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 SIDE PLANK HIP LIFT R SIDE PLANK HIP LIFT L HANGING LEG LIFTS (NO T2B just Slow and controlled MODIFY: LEG LIFTS ON GROUND) 30-45 WOD: NO AND THEN! 2 Rounds: 50 DU or 100 jump rope 10 Sit Ups 50m Sprints AND THEN: Chipper: (any order you please) 50 Pullups (Watch the video to help teach pullup ques) 50 (25R/25L) one-arm thrusters (KX 35w/53m) 50 (25R/25L) one-arm swings (KX 35w/53m) 100 Single Leg v-ups AND THEN: 2 Rounds: 50m Sprints 10 Sit Ups 50 DU or 100 jump rope SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 5 Push Up to Dip ON KB (MAKE SURE THEY ARE BIG TO BALANCE ON) 5/5 KB HALO 5 Hindu Pushup 20-30 Power Lift: 3 DBL KETTLEBELL CLEAN and 3 DBL KB SWING Run the rack on the 3 DBL KETTLEBELL CLEAN and 3 DBL KB SWING Once a 3 rep max weight is reached, repeat three times. 30-45 WOD: 10 Min AMRAP 3/3 Turkish Sit Up to Hip Bridge (KX 35w/53m) 3/3 single leg deadlift + clean + reverse lunge (KX 25w/44m) 50 Spider Plank THEN 8 rounds of 20 sec on/10sec off Wall ball Burpee (MODIFY can separate movements and alternate every round.) In health & kindness, Christa Berry & Team TxT Find us on Facebook Follow us on Instagram |
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