TXT PROGRAMMING 04/01/24-04/06/24 STRENGTH WEEK: #6

TXT STRENGTH WEEK 6
TXT PROGRAMMING
04/01/24-04/06/24
STRENGTH WEEK: #6
Hi TXT Community ,
Our new challenge for April is a grip challenge. And if you or anyone in your class would like to join our free running group training for the 6 mile annual santa cruz race, wharf to wharf please feel free to contact Leah.
This will be a pretty informal group, where we can offer each other support and accountability, plan weekend or after work runs, tips, and connect for gym, yoga, or running buddies. Speed and goals can be personal. This is more about creating a community for personal goal setting and accountability. Leah will start a WhatsApp or Telegram group for anyone interested making it easy to stay connected and meet up for Wharf to Wharf training.
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: Squat 10 MIN
5 min Static squat hold and run!
Partner up. One partner holds a static squat, while another partner completes a 250m run. and switch.
5 min Complete 3 rounds 5 rep max dbl kb squat.


WOD: 15 min AMRAP


Add 2 reps reach round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 ab mat Situps
10 WALL BALL
10 KB Clean to reverse lunge R
10 KB Clean to reverse lunge L
10 TRX Rear foot elevated split squat R
10 TRX Rear foot elevated split squat L : http://youtu.be/YItAiT6e6BA or on a box https://www.youtube.com/shorts/8kWguToFY_w


GRIP STRENGTH CHALLENGE
8 rounds 20/10
HEAVY farmer carry


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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: for your best time! (15 min cut off)


3 rounds


10 single leg deadlift R
10 pushups
10 single leg deadlift L
10 pushups
1 TGU R
10 pushups
1 TGU L
50m DBL KB Waiter Carry


GRIP STRENGTH CHALLENGE
3 Laps across TRX A-FRAME monkey bar


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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 
8 Sit out R/L
8 DBL KB Bent over row
4/4 Snatch R/L
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


GRIP STRENGTH CHALLENGE
8 rounds 20/10
BAR HANG (with optional L-Sit hold)




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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 KB DEADLIFT & 10 HEAVY KB SWING
R.T.R (run the rack) ON 5 reps 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 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


Both partners must complete 5 Rounds
8/8 KB ONE LEG DEADLIFT (KX 35W/53M)
8/8 ONE ARM KB SWING CLEANS (KX 35W/53M)
8/8 ONE ARM KB PUSH PRESS (KX 35W/53M)
8/8 Bulgarian Split Squat (KX 25W/45M)
10 Ball Slam (KX 15W/20M)




GRIP STRENGTH CHALLENGE
8 rounds 20/10
CHIN OVER BAR HANG


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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 3 rounds 20on/10 off
Jumping Jacks
Diver sit ups 
push up to pike 


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.


(PARTNER PRACTICES HANDSTAND WHILE WAITING)
(please take off shoes if you use the wall!!!! No shoes on the wall.)


Before wod complete 10 Burpee pullups and one run.


15 min WOD:


10 Rounds 45 sec on 15 sec off Alternate between the 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!!!!)
-Strict Pull Up (MODIFY TRX PULL UP)


5 Min AMRAP
5 Burpee Box Jumps
10 Ball Slam


GRIP STRENGTH CHALLENGE
5 min farmer carry when you put it down do 30 mtn climbers


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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 Front Rack Reverse Lunges
5 sets of 5R/5L Front Rack Reverse lunges. Have members try to increase weight every round.


30-45 WOD 15 min ASCENDING AMRAP add 3 reps every round
3 BOX JUMP (KX 20W/24M)
3/3 KB CLEANS R&L from the ground (KX 35W/53M)
3/3 KB OA SWING R&L (KX 35W/53M)


GRIP STRENGTH CHALLENGE
8 rounds 20/10 Alternate between the two exercises 
farmer carry
Bar Hang