TXT PROGRAMMING 07/17/24-07/22/24 STRENGTH WEEK: #7

TXT PROGRAMMING
07/17/24-07/22/24
STRENGTH WEEK: #7
HI TXT COMMUNITY!! Wednesday is Juneteenth holiday so we will not have any 6am TXT classes. The clubs open at 8am and close at 8pm. We have a special holiday wod for Juneteenth. Meaning Of the wod: a holiday celebrated on June 19 to commemorate the emancipation of enslaved people in the US. The holiday was first celebrated in Texas, where on that date in 1865, in the aftermath of the Civil War, enslaved people were declared free under the terms of the 1862 Emancipation Proclamation.
The rounds and reps were chosen to represent June 19th, enslaved people were declared free under the terms of the 1862 Emancipation Proclamation.
Some of the workouts might be short warmups and longer workouts. Please foam roll at the end of each class. 

Coach Aaron is moving away!! So let’s get together and give him a Bon voyage. Friday 6/28 for early evening bonfire at Seabright How about 6-10pm at Seabright beach. Please bring anything you’d like to drink in a regular container. They do not allow glass or alcoholic beverages on the beach. There will be s’mores please bring anything else you would like to snack on or share. 




MONDAY
    0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP
30/10 2 rounds
High knees
Side shuffle, sprawl, side shuffle, sprawl 
Alt Beast bird dog
Jump Rope


20-30    Vertical Press Strength: 6 rounds EMOM
ODD MIN: 
5 Swing to bottoms up press R
5 Swing to bottoms up press L
EVEN: 
10 DBL KB ARNOLD PRESS or split it 10/10 each arm

AFTER EMOM
4 MIN: 45 Lateral arm raise (USE DB)


30-45     WOD: 1 Round of 'Cindy' consists of: 5 Pull-Ups or trx row, 10 Push-Ups, and 15 Air Squats 
START WITH: 4 Rounds of 'Cindy'

• 10 Deadlifts (KX KB 45/70+ lb)




• 3 Rounds of 'Cindy'
• 20 Deadlifts (KX KB 70/106 lb)




• 2 Rounds of 'Cindy'
• 30 Deadlifts (KX KB 70/106 lb)




• 1 Round of 'Cindy'
  40 Deadlifts

5 min Foam at end after class


TUESDAY
    0-15    BASIC MOBILITY & DOWELS (5 MIN)
WARM-UP:
3 Rounds
3 Suicide runs (step up 3 cones. Start at wall run to 1st cone, back to wall run to 2nd cone, back to wall run to 3rd cone. That is one suicide run. Repeat 2x)
10 V-Up to R/L Side V-Up
10 Leg lift and stomp


15-25 STRENGTH Core
8 rounds (4 MIN)
20 sec Side plank hip lifts (alternate sides each round)
10 sec plank
&
8 rounds (4 MIN)
20 Sec Diver sit up
10 sec Hollow Hold


25-45 WOD: 5 rounds 20 min cutoff
8 Burpee 
4/4 Sit out
8 DBL KB Bent over row (KX 35W/53M)
4/4 Snatch (KX 35W/53M)
4/4 DBL KB Reverse Lunge (KX DBL KB 22w/40M)


5 min Foam at end after class  


WEDNESDAY
    0-20    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 3 Rounds
20 Jumping Jacks
10 Burpee NO Push Up
20 Plank Jacks
10 Skaters


20-30 STRENGTH 10 min 5 KB DEADLIFT & 10 TRX HAMSTRING CURL
R.T.R (run the rack) AMRAP
5 reps KB DEADLIFT
After each deadlift do TRX HAMSTRING CURL 10 reps.  
Then move up to the next kb. When you get to heaviest go back to the beginning and R.T.R again.


30-45 WOD: JUNETEENTH WOD 6 ROUNDS
19 KB Dead Drag (really work on engaging your lats as you pull kb to you) (KX 35W/53M)
18 BOX OVERS
6 Swing, Catch, Squat (KX 35W/53M)
2 Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top) (KX 35W//53M)


5 min Foam at end after class
  
THURSDAY
    0-15    BASIC MOBILITY & DOWELS (5 MIN)
WARM-UP: 3x 30 on/10 off
Inch worm scorpion
Jump rope or jump jack
Hollow body rocks
Step Up alternating legs


15-30  STRENGTH 
8 min PARTNER PULL UPS and then 2 min to complete 10 Burpee pullup & 150m RUN OR ROW
CHOOSE to add reps or add weight


REPS:Starting at 1 pullup go up to 10 & back to 1. 


WEIGHT:If they are adding weight stay at 3 reps and must do 10 sets of 3 reps with weight being added and then staying at top weight. Weighted pullup must complete a total of 10 sets. 




2 min to complete:
10 Burpee pullups and then 150m Run.


30-45 WOD:
10 Rounds 45 sec on// 15 sec off Alternate between to two exercises
-SEATED DBL KB STRICT PRESS (KX 25W/40M)
-Strict Pullup 


5 Min AMRAP (TRY FOR 3-4 ROUNDS)
5 Burpee Box Jumps
10 Ball Slam (KX 15W/30M)


5 min Foam at end after class


FRIDAY
    0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP
5 min AMRAP 
10 Cross Body Mtn Climbers
10 Jump Lunge
20 Butt Kickers
2 lateral lunge burpee (burpee w/ 2 lat lunge @ top)


10-25 STRENGTH LUNGE
R.T.R DBL KB LUNGE
LUNGE WITH WEIGHT ACROSS ROOM. PUT DOWN WEIGHT. Reverse lunge back to other side of room and pick up next heaviest weights. When you get to your heaviest weight stay at the weight and continue to lunge. Till time is up.


25-45 WOD: every 2 min do 10 pulsing lunge r & 10 pulsing lunge L. When you finish 4 rounds you are done. 
Finish 4 rounds:
15 Wall Ball Burpee (Modify by separating the two movements) (KX 14W/20M)
Lunge 100m with Wall Ball
5/5 Goblet Side Lunge (KX 25W/35M)
15 Glute Bridge




5 min Foam at end after class


SATURDAY
0-10    BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP: 
REPS 18-14-10
Pike pushup
Reverse plank leg lift
Squat jacks
SHORT RUN


10-30 STRENGTH: Press (H)
3 rounds
30 sec plank hold
30 sec pushup


6 min Form a circle. Moving clockwise around the circle. One person goes at a time.  
Each person does 10 DBL KB CHEST PRESS and holds KBS UP IN AN ISOMETRIC HOLD till it is their turn again.
If one person lowers KBs, everyone does 2 inch worms. Then resume.


30-45 WOD: for your best time! (15 min cut off)
3 rounds
10 single leg deadlift R (KX 35W/53M)
10 single leg deadlift L
5 Goblet Chest press (KX 35W/53M)
5 Skull Crusher (KX 35W/53M)
1 TGU R (KX 35W/53M)
1 TGU L
5 pushups
50m DBL KB Waiter Carry (KX 53W/70+M)
50 Jump Rope (KX 10 Double Unders)


5 min Foam at end after class