TXT PROGRAMMING 06/26/23-07/01/23 STRENGTH WEEK: #5 MONDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 3/3 Tall Plank Knee Drive to Straight Leg Extension (stay on one side) 3 Down Dog to Lunge Step Up 3 Double Pulse Squat to Tuck Jump (Or squat jump) Short run 20-30 Strength Horizontal Pull 4 rounds 45 sec on /15 sec off KB Drag (start in hike position, keep hips low, drag KB, then shuffle back) Lawn Mower Row - R Lawn Mower Row - L KB Swing High Pull (both hands on bell) 30-45 WOD Buy In: 30 TRX ROW (KX get horizontal) 3 ROUNDS 10/10 One arm KB Swing (KX 25W/44M) 10/10 S.L Deadlift (KX 35W/53M) 20 Plank Jacks 10 TRX Y 5 Renegade row (no pushup) Buy Out: 15/15 Plank on box one arm row (KX 35W/53M) TUESDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 20/10 sec Squat Double Squat, Double Rev Lunge Bicycle 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 5 Rounds 3/3 Snatch to curtsey lunge (lunge back with same side as KB) (KX 25W/40M) 5/5 GOB Alt Forward lunge (KX 35W/53M) 10 Goblet Thruster (KX 35W/53M) 30 jump rope WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Lateral High knees, alternating directions 3/3 Butt kickers + sprawl Sit up Inch worms 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) 44 PULL UP (KX STRICT) 44 PUSH UP THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 5 bootstrapper 10 Seal jacks 20 jump rope 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) 20 Thruster (KX 35W/53M) 30 Frog Hop 40 Ab mat Sit up 50 KB SWING (KX 35W/53M) 250 m RUN FRIDAY LONG WORKOUT!! 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 min AMRAP 20 mountain climbers 10 Glute Bridges 10 banded good mornings 10 CAT/COW 5/5 x-walk 10-20 Strength Power lift Deadlift 10 MIN EMOM 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 5 DBL KB Clean 5 DBL KB Press (KX 25w/44M) 50 M DBL KB FRONT RACK CARRY SATURDAY 0-20 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 20-30 Strength Vertical Pull how to get a pullup 10 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) 30-45 WOD 20 min Cutoff 3 Rounds -7 Ball slam -7 kb high pull -7 Push Ups -THEN- 2 Rounds 5 Superman 5/5 kb clean + press 5 Overhead kb swing 6 cal row 1 ROUND 10 pull ups or TRX PULLUPS (NOT THE ROW) 30 Hanging knee to navel (with scapula retracted) 5/5 KB PULL OVERS -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook Follow us on Instagram
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