  TXT PROGRAMMING
06/03/24-06/08/24 STRENGTH WEEK: #5 Hi TxT Community, We had the Murph makeup with Coach Jason this Sunday & our first 6 week ultimate body transformation challenge group hike!! Great job to everyone who made a little extra time to finish the Murph! You guys are beasts!! I still have a few more tank tops and t-shirts if you would like one. Please email [email protected] We have 5 more hikes if you would like to join in. It is every Sunday at 9am. Hikes are announced Saturday on TXT Instagram and on the 6 week challenge weekly deets email. Congratulations to all the challengers for making it through the first week of their challenge. We will have our next group zoom call Monday 6:45pm. So you can still make it to a txt class and then jump on the zoom call. I hope everyone has a wonderful week and that you enjoy the workouts! Happy Sunday, Christa B MONDAY a fun video on mobility, flexibility and stability 0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. 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 TRX Row 10-20 Strength Horizontal Pull: 10 min cutoff 3 ROUNDS EACH PARTNER UP A. 5/5 REPS TEMPO LAWN MOWER ROW (3 sec up, 2 sec hold, 3 sec down, 0 sec at bottom) B. HOLDS CHIN OVER BAR or HANGING FROM BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] C. 5/5 RENEGADE ROW (NO PUSH UP) (PARTNERS DO IT TOGETHER) 20-45 WOD: 15 min cutoff 10 MIN AMRAP: SHORT SPRINT (can be a row sprint 100m) 15 ABMAT BUTTERFLY SIT-UPS 12 TRX BACK FLY -HOLLOW BODY HOLD 1 MINUTE- 3 ROUNDS: 50 DOUBLE UNDERS (OR 150 SINGLES) 15 KB SKULL CRUSHER (KX 35W//53M) 20 Gorilla Row (KX 35W//53M) After class please lead a 5 min foam roll 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 Strength Run the rack with single or dbl kb squat 10 MIN CUTOFF Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 30-45 WOD: 5 ROUNDS [15 MIN CUTOFF] 5 DBL KB CLEAN & SQUAT (KX 20W//35M lightweight so you can go fast) 5 TRX MUSCLEUP (zoom KB skull crusher) 5R/5L KB SNATCH OR KB SWING (KX 25W//40M) 1R/1L TURKISH GETUP* from the TOP DOWN (KX 25W//40M) *After the last snatch, from the lockout, do the down phase of the getup until you are laying down and then get back up. And then switch sides. After class please lead a 5 min foam roll WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises Touch jump Push up 15-25 Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press. 10 MIN CUTOFF 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:30/20/10 (20 Min cutoff) -BURPEE or TOUCH JUMP & SEPARATE PUSHUP -BOX JUMP -KB SWING (KX 35w//53/M) -BALL SLAM 20 cal row ( or 100 Bicycles) After class please lead a 5 min foam roll THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm + scorpion 5 iron cross + V-up 5 pike toe touch 20 bicycles 10 legs up toe touch 15-25 CORE Strength: [10 MIN cutoff] REP: 4 ROUNDS 15 KB Dead bugs 15 Sideplank hiplift R 15 Sideplank hiplift L 15 Abmat situp 25-45 WOD: FOR TIME 60/30, 40/20, 30/15, 20/10 - Leg Lift (KX HOLLOW BODY HOLD LEG LIFT) - Jump Rope or DBL UNDER - Goblet rev. Lunge (KX 35W//53M) - Abmat Sit-ups After class please lead a 5 min foam roll 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 Single or DBL KB 10 min cutoff Run the rack(start light and work up to heavy) with 5 SUMO DEADLIFT till you find a top weight. Stay heavy for 5 total rounds. 30-45 WOD: Then Partner Chipper: split reps do it top to bottom. **only one partner can work at a time. Partners can break up their reps between them as desired. The reps posted are total reps, not per person** 60 Squat tosses with med ball 60 Goblet walking lunges (KX 35W//53M) 60 sit-ups tosses with med ball 40 Pushups 40 KB Swings (KX 35W//53M) 30 KB DEADLIFT (KX 35W//53M) 4 Partner Sprints Partner FINISHER: 45 seconds R/L side plank while other partner Battle Ropes or Box Jumps After class please lead a 5 min foam roll SATURDAY short warmup 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 sec off Box step up Band pull apart Over head KB swing Banded Tricep pull down 10-20 Strength Vertical Pull: 10 min cut off pullup study 3 ROUNDS 45 on//15sec off A: PULLUPS B:DBL KB Waiter Carry C: Hanging scapular retractions 20-45 WOD: (30 min time cap) THE NONA BENCHMARK REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/40M) REPS: 20-18-16-14-12-10-8-6-4-2 Toes to Bar REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT After class please lead a 5 min foam roll
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