TXT PROGRAMMING 05/13/24-05/18/24 STRENGTH WEEK: #2

TXT PROGRAMMING
05/13/24-05/18/24
STRENGTH WEEK: #2
Hi TXT Community!! 
We have the Murph coming up Monday may 27th 9am Live oak and a make up Murph June 1st 10am Live oak. Friends and family are welcome. 
MURPH T_SHIRT & TANK TOP ORDER FORM LINK:
https://www.customink.com/g/ujv0-00cv-b0ec
Please order asap!! the order form closes on May 16th 

6 WEEK Ultimate body transformation challenge starts May 25th it is $60 for TXT members.
https://www.eventbrite.com/e/6-week-ultimate-body-transformation-challenge-tickets-895556622967?aff=oddtdtcreator
Have a wonderful week!
Christa B



MONDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique,  


Warm Up: 2 Rounds:


5/5 Plank Up/Down or plank shoulder tap
10 Sit up or crunch
10 KB Good Mornings (kb behind the butt)
10 squat w/ knee drives


20-30   Horizontal Press Strength: 
2-3 ROUNDS 10 min cutoff don’t go to heavy. 
10/10  SA KB Chest Press
10 TRX Chest Fly OR DB CHEST FLY
10/10  SA KB Chest Press
10 Standing KB Halo alternate sides
10/10  SA KB Chest Press
10 PUSHUP
10/10  SA KB Chest Press
10 TRX TRICEP EXT. or kb skull crusher
10/10 SA KB Chest Press


30-45 WOD: REPS 20/16/12/8/4 15 min cutoff
V-UP + Russian twist (modify with sit up russian twist or separate exercises. ADV use KB)
Superman with 1 sec arch body hold 
WALL BALL(KX 14W/20M)
KB SWING (KX 35W/53M)
Bicycle (double the reps)
T2B or Knees to knavel  or Legs up toe touch


FOAM ROLL CHALLENGE:
https://www.youtube.com/watch?v=JxyxY-jVNm8
10 Rep each side psoas
10 rep whole low back
10 rep whole upper back
10 rep Thoracic spine mobility stretch over foam roller
10 rep Lat Roll R
10 rep tricep R
10 rep chest R
10 rep deltoid R
10 rep bicep R
10 rep seratus R
10 rep Lat Roll L
10 rep tricep L
10 rep chest L
10 rep deltoid L
10 rep bicep L
10 rep seratus L
5/5 reps laying on foam roller trap stretch






TUESDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique,  
Warm Up: 5 min
3 Rounds 
10 Grasshoppers
10 Spiderman plank
30 Leg Scissors up/down 
20 Swimmers
100m run or Row
  
20-30  CORE Strength 10 min 2 rounds
30 sec Side Plank (adv add Leg Lift) DEMO
30 sec Side Plank (adv add Leg Lift)
30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO
30 sec Bird Dogs Hold L ARM & RIGHT LEG
1 min Plank Hold DEMO
1 min Hollow Hold DEMO



30-45 WOD THE KATIE BENCHMARK
BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.)


5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds)
50 M Farmer Carry DEMO
10 Pullups DEMO or TRX Pull up
10 Squats DEMO (KX gob squat 35w/53m)
10 Push Ups DEMO
10 Sit up or crunch


BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.)


Foam Roll CHALLENGE:
https://www.youtube.com/watch?v=mzB0Vy_JJhE
5x up and down spine
3x up and down right spine
3x up and down left spine
5x T-Spine arch over foam roller
5x Lat roll R
5x Chest roll/ anterior delt  R 
5x Lat roll L
5x Chest roll/ anterior delt  L
5x Tricep roll on the wall R
5X Tricep roll on the wall L
  


WEDNESDAY
0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up   
2 ROUNDS 20 sec on/10 sec off
KB or DB front raise (do not go heavy you can use a dowel too)
4 high knees to sprawl (elevate sprawl  to a box for beginners)
Alternating single leg v-ups (modify to alt side crunch)


15-25    POWER LIFT Strength 10 min time cut off
Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO


30-45 WOD 15 min Cutoff
Reps: 2,4,6,8,10,8,6,4,2 (divide reps between sides choose a challenging weight)
Forward lunge (Modify Lunges for beginners)
Single Leg Deadlift  DEMO
KB Clean DEMO
KB Wind Mill DEMO 
10 Sit ups (reps do not change)


  Foam Roll Challenge:
https://www.youtube.com/watch?v=Jl-9x8DKmkQ&t=58s
5 min total  choose a timer for 30 sec
30 sec each side calf
30 sec each side hamstring
30 sec each side glute
30 sec each side IT band 
30 sec each side quads


THURSDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off 
Legs up toe touch crunch
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 Pullup negative 3 sec count lower  DEMO
EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO


30-45  WOD 5 Rounds
10 KB DEADLIFT DEMO
10 TRX MUSCLE UP
15 PUSHUP
50m WALKING LUNGE OR GOBLET WALKING LUNGE


Foam Roll CHALLENGE:
https://www.youtube.com/watch?v=muSX2gNYf3k
1 min T SPINE Roll
30sec/30 sec Glute roll
30sec/30sec quad roll
30sec/30sec hamstring roll
30sec/30sec Lat roll
  
FRIDAY
0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Mountain Climbers
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO


15-30    LUNGE Strength 10 min cutoff do not go to heavy
3 ROUNDS
10/10 Bulgarian Split squat
10/10 Single Leg Romanian Deadlift


30-45 WOD ascending and descending reps. Circuit through the exercises.  20 min cutoff
 1,2,3,4,5,6-10 Burpee then Rev. Lunge on both sides


5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO


10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO


FOAM ROLL CHALLENGE:
https://www.youtube.com/watch?v=v9DC6jcAvss
1x through 30 sec on each
Calfs each side
Hamstrings each side
Glutes each side
Shin each side
Quad each side
Inner thigh each side


SATURDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 3 rounds
3 x 3 side shuffle + 1 sit out
3x Inchworm + scorpion Seperate exercises if to difficult
10 Touch jump
10 frog hops


20-30    Vertical Press Strength 
3 rounds - 45 on/ 15 off
½ kneeling KB curl to OH press R (right knee down) DEMO
½ kneeling KB Curl to OH Press L (left knee down)
Goblet shoulder press to overhead tricep extension DEMO


30-45 WOD 15 Min AMRAP keep track of how many rounds you got and what weight you used.


10/10 sit out DEMO  or grasshopper  DEMO
10 Push up
10 Hollow body rock DEMO
10 Squat + KB Bicep curl
10 KB Chest press
250m RUN or Row


Foam Roll CHALLENGE:
https://www.youtube.com/watch?v=9a3awO81tUM
10x quad R
10x IT band R
10x Glute R
10x Hamstring R
10x adductor R (INNER THIGH)
10x Calf R
10x quad L
10x IT band L
10x Glute L
10x Hamstring L
10x adductor L (INNER THIGH)
10x Calf L

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In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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