TXT PROGRAMMING 06/10/24-06/15/24 STRENGTH WEEK: #6

TXT PROGRAMMING
06/10/24-06/15/24
STRENGTH WEEK: #6

Hi TXT Community, We have a new benchmark this week on Wednesday. Our very own Live Oak Brenda is finally getting her very own workout. Let me know what you think!! 
Have a wonderful week,
​Christa B​

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Spiderman Planks
Lite Gob Thrusters
Pushups
Jump Rope


    10-20    Squat Strength: RTR (RUN THE RACK) start light and work up to a heavy 5 sets of 5 reps of 
Do at least 3 warm up sets with lighter weight.
DBL KB SQUAT
5 sets x 5 reps at heaviest weight


30-45 WOD: Stop wherever you're at in the workout and do 10 jump squats every 2 min then continue. Once you finish your 4 rounds you are done with the workout. 
5 ROUNDS
21 Box Jump
15 Wall Ball
9 DBL KB CLEAN & SQUAT


5 MIN OF FOAM ROLLING AFTER CLASS


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds 20/10
Band pull apart
Jump rope or jump jack 
  
20-30  Strength Horizontal Press: 
RTR with Alternating single arm KB shoulder press 5/5
At top weight do 5 sets of 5/5 of Alt. single arm KB shoulder press


30-45min WOD: REPS 2,4,6,8,10,8,6,4,2 (15 min cutoff)
Swing to bottoms up press R
Swing to bottoms up press L
Plank up/down
TRX Y


5 MIN OF FOAM ROLLING AFTER CLASS  


WEDNESDAY
    0-20 min     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
150m Row
10 TRX Push up
20 butt kickers
10 Squat
5/5 side lunge   


20-30 min    Core Strength: 3 ROUNDS 35 sec on/05 sec off (12 min)
Side v-up R
Side v-up L
Side plank R
Side plank L
Hollow Body Rock
Ball Slam


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 (Modify separate spinal rock and burpee)


5 MIN OF FOAM ROLLING AFTER CLASS


THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:3 Rounds
Short run
10 Wall Balls
10 KB Swings


    20-30  Strength Power Lift: 
RTR (RUN THE RACK) start light and work up to a heavy 5 sets of 5 reps of 
Do at least 3 warm up sets.
DBL KB Suitcase Deadlift
5 sets x 5 reps at heaviest weight

30-45  WOD: 7 Rounds of the following exercises for 7 reps each.
                7 Vups (Modify by Legs straight up toe touch.)
                7 Snatches R (KX 25W//35M) (Modify to OA SWING or OA HIGH PULL)
                7 Snatches L
                7 Sit ups (Modify to touch jump or take out pushup)
                7 Deadlifts (KX 53/70+)

5 MIN OF FOAM ROLLING AFTER CLASS
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: Ascending 5 min Amrap start @ 2 REPS
TRX T
BANDED LAT PULL DOWN
BANDED TRICEP EXT
KB SQUAT AND BICEP CURL


    20-30    Strength Vertical Pull: 
Strict pull up (or supplement with your own exercise)
3 sets x 10 reps


Banded Tricep Extension or standing KB Skull crushers
3 sets x 10 reps


    30-45    WOD BUY IN: 20 Pull up  (Modify by doing TRX Pullup)
 REPS 6/12/18/12/6
RENEGADE ROW (NO PUSH UP)
10 CAL ROW (stays the same)
KB HIGH PULL Swing (KX 35/53)


BUY OUT: 20 TRX MUSCLE UP or modify by doing DEEP TRX ROW


5 MIN OF FOAM ROLLING AFTER CLASS


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP
10 BOOT STRAPPER
5/5 BOX STEP UP (modify height if height is too challenging.)
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS
10/10 MTN CLIMBER


    20-30   Lunge Strength 10 min cutoff
Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION. RTR as you share lungeing across the room


30-45     WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees or touch jumps

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge  (work on deep range of motion with great form)

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW modify length for anyone who needs it.

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees or touch jumps


5 MIN OF FOAM ROLLING AFTER CLASS