TXT PROGRAMMING 07/03/23-07/08/23 STRENGTH WEEK: #6 Happy July TXT Fam, We have finally made it to summer and warmer weather, Hooray! For the 4th of July Holiday this year, there will only be one txt class at West Side Club. Coach Christa will lead a fun sweaty workout. We welcome you to bring your friends and family to join us at no charge. Please no one under 15 years old. There will be no other classes Tuesday fourth of July & all clubs are open 8am - 1pm. Wednesday July 5th is back to our normal schedule. WEST SIDE CLUB ONLY 7/10 : There will be no 6am/8am class Monday July 10th due to wall demolition at the west side. Class will resume July 12th. We apologize for the inconvenience. BEACH TXT: Get ready for some sandy fun starting Friday August 4th! We will meet at live oak Toadal 5:30pm and go to 20th for our summer beach workout! Friends & family can join in the beach workouts for $5 a class. 30 DAY DIET CLEAN UP: You asked for it and we heard your request! As an intereum 6 week challenge Christa & Tara are going to offer the 30 day diet, mental & fitness clean up. To help you clean up your eating habits, take time for yourself & get back into those regular workouts. Weekly shopping lists will be provided, along with meditation & yoga live stream with Tara & Sunday group hikes with Christa. More info TBA We have had a few trainer schedule changes at the clubs. Here is a basic overview of our class schedule. Scotts Valley 6am MWF Chris 5:30pm MW Christa 9am Sat Christa West Side 6am & 8am Christa *currently looking for an evening trainer Live Oak 6am Tu/TH Ryan Noon MW Nicole Noon Tu/Th Kristof Noon Fri Christa 5:30pm MW Zoe 5:30pm Tu/Th Jason 9am Sat Aaron Cabrillo 6am & 8am MWF Ariana 6pm MW Ariana ZOOM 6am MWF Ariana 8am MWF Margaux *recordings of coach Margaux's classes on https://www.youtube.com/@toadalcrosstraining MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Alternating single leg glute bridge Goblet squat Butt kickers 20-30 Strength: 10 min cut off 5 reps DBL KB Squat RTR 3x light, medium, heavy KB 30-45 WOD: 3 ROUNDS 3/3 Turkish Get Up (kx 35w/53m) 100M DBL KB Farmer Carry (kx 40w/80M) 6/6 KB Clean + Squat (kx 35w/53m) 10/10 DBL KB Box Step Up (kbs by side) (kx 20w/40m) TUESDAY only class offered 8am at west side with coach christa HAPPY 4th of July!!! 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5min make a circle and everyone hold plank go around circle and everyone does 1 pushup, then 2 pushup, then 3 pushup. Hold plank the entire time. If anyone falls from plank then everyone does a burpee. And continue up through reps 20-45 min WOD: 2 ROUNDS 4 TIRE FLIP or 8 KB Deadlift RUN 1x TRX A FRAME MONKEY BAR or 10 PULLUPS or 10 TRX ROW RUN 30 BATTLE ROPE DRUM (DBL COUNT) RUN 10 DBL KB CHEST PRESS RUN 5 WALL BALL BURPEE RUN WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min cutoff REPS 10, 8, 6 Bicycle (dbl rep) Mtn Climber (dbl rep) Hanging knees to navel Short jog 20-30 Core Strength 10 min AMRAP Run or Row 150M 20 KB Dead Bug 30-45 WOD 3 Rounds 1 min on each circuit through exercises Wall Ball situp Jump Rope Row or Bike KB Swing (KX 35W/53M) Hanging or Laying leg lifts THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 3 Hindu pushup 4 KB SWING 5/5 BIRD DOGS 20-30 Strength Power Lift: 5 rounds 5 DBL KB STRICT PRESS 50M DBL KB Front Rack Carry 30-45 WOD: 4 Rounds of 50m/50m OA WAITER CARRY (KX 35W/53M) 10 BOX JUMP 5/5 KB SNATCH (KX 35W/53M) FINISHER: 30 BURPEES FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30 sec on each TRX Y Ball Slam 20-30 Strength Vertical Pull: 3 rounds 10 Strict pull up 10 Banded Tricep Extension 10 Banded Kneeling Lat Puldown 30-45 WOD: 15 min CUTOFF REPS 10,9,8,7,6,5,4,3,2,1 TRX MUSCLE UP GORILLA ROW (DBL REPS) (KX DBL KB 35w/53m) BOX OVER BALL SLAM SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 20/10 Partner squat and wall ball throw Partner sit up & ball Pass 20-30 Strength Lunge 5 min AMRAP Static squat hold and run! Partner up:One partner holds a static squat, while partner completes a 150m run. and switch. 5 min Complete 3 rounds 5 rep max DBL KB walking Lunge 30-45 WOD: 15 min CUTOFF Run 250m 20 Sit-ups 30 Double Unders or 90 singles jump rope 50 Air Squats (no weight) 30 Double Unders or 90 singles 20 Sit-ups 50m Farmer Carrey(KX DBLkb 35w/53)
0 Comments
Leave a Reply. |
|