TXT PROGRAMMING 07/22/24-07/27/24 STRENGTH WEEK: #2 Plus movie hang out 7/26

TXT PROGRAMMING
07/22/24-07/27/24
STRENGTH WEEK: #2
Hi TXT TEAM!! I hope you enjoy week 2 of our strength calendar. This Friday July 26th we are having a TXT get together at the Beach BoardWalk FREE Movies on the Beach, Friday Night at 9pm BEACH IN FRONT OF THE COLONNADE Experience ultimate movie nights right on the beach! Watch your favorite movies while munching on mouthwatering Boardwalk treats, from kettle corn and saltwater taffy to corn dogs and turkey legs. Or bring your own healthy yummy treats. Admission FREE! Bring the family and your blanket or low-back chair and join us! Coach Jason and Leah will be there to meet you. Everyone is welcome!! Please let us know if you can come. We will meet up an hour before to get settled. Blanket Location TBA

• Each movie will include a 15-minute intermission.
• Seating is first-come, first-served.
• Smoking is not permitted on the beach or Boardwalk. Alcohol and glass are prohibited on the beach.
• A limited number of assistive listening devices (ALDs) are available for check-out at the Mini Golf Kiosk inside Neptune’s Kingdom.
• If you require other special accommodations or would like to request Closed Captioning, please contact the Manager on Duty at least 48 hours in advance of the movie at (831) 423-5590.

July 26 Ferris Bueller's Day Off

Have a wonderful week!
Christa B



MONDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique,  


Warm Up: 2 Rounds:


5/5 Plank Up/Down or plank shoulder tap
10 Sit up or crunch
10 KB Good Mornings (kb behind the butt)
10 squat w/ knee drives


20-30   Horizontal Press Strength: 10 min total
5 rounds (alternate between EMOMs) If class finishes before minute is over then they get to rest. 
EMOM 1: 5x of One arm KB Press R, One arm KB Press L, Press Double KBs Together
EMOM2: 3x of 3 pushup, 10 mtn Climber




30-45 WOD: 15 min cutoff
1 ROUND
10 spinal rock/ burpees (Modification: Seperate the two movements & spinal rock can be hollow body rock instead)

5 ROUNDS 
5/5 Single Leg Deadlift (KX DBL KB 25w/40m)
10 Sit ups

1 ROUND
10 Spinal rock/ burpees

5 ROUNDS 
5/5 OA SWING(KX DBL KB 25w/40m)
10 TRX rows

1 ROUND
10 Spinal rock/ burpees




FOAM ROLL:
https://www.youtube.com/watch?v=JxyxY-jVNm8
10 Rep each side psoas
10 rep whole low back
10 rep whole upper back
10 rep Thoracic spine mobility stretch over foam roller
10 rep Lat Roll R
10 rep tricep R
10 rep chest R
10 rep deltoid R
10 rep bicep R
10 rep seratus R
10 rep Lat Roll L
10 rep tricep L
10 rep chest L
10 rep deltoid L
10 rep bicep L
10 rep seratus L
5/5 reps laying on foam roller trap stretch






TUESDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique,  
Warm Up: 5 min
3 Rounds 
10 Grasshoppers
10 Spiderman plank
30 Leg Scissors up/down 
20 Swimmers
100m run or Row
  
20-30  CORE Strength 10 min 2 rounds
30 sec Side Plank (adv add Leg Lift) DEMO
30 sec Side Plank (adv add Leg Lift)
30 sec Bird Dogs Hold R ARM & LEFT LEG DEMO
30 sec Bird Dogs Hold L ARM & RIGHT LEG
1 min Plank Hold DEMO
1 min Hollow Hold DEMO



30-45 WOD  REPS 20/16/12/8/4
V-UP + Russian twist (modify with sit up russian twist or separate exercises. ADV use KB)
Superman with 1 sec arch body hold 
WALL BALL(KX 14W/20M)
KB SWING (KX 35W/53M)
Bicycle (double the reps)
T2B or Knees to navel  or Legs up toe touch


Foam Roll:
https://www.youtube.com/watch?v=mzB0Vy_JJhE
5x up and down spine
3x up and down right spine
3x up and down left spine
5x T-Spine arch over foam roller
5x Lat roll R
5x Chest roll/ anterior delt  R 
5x Lat roll L
5x Chest roll/ anterior delt  L
5x Tricep roll on the wall R
5X Tricep roll on the wall L
  


WEDNESDAY
0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up:   
2 ROUNDS 20 sec on/10 sec off
KB or DB front raise (do not go heavy you can use a dowel too)
4 high knees to sprawl (elevate sprawl  to a box for beginners)
Alternating single leg v-ups (modify to alt side crunch)


15-25    POWER LIFT Strength 10 min time cut off
Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO


30-45 WOD 5 Rounds
10 KB DEADLIFT DEMO KX KB 53w/106m
10 TRX MUSCLE UP
15 PUSHUP
50m WALKING LUNGE OR GOBLET WALKING LUNGE KX KB 25w/40m


  Foam Roll:
https://www.youtube.com/watch?v=Jl-9x8DKmkQ&t=58s
5 min total  choose a timer for 30 sec
30 sec each side calf
30 sec each side hamstring
30 sec each side glute
30 sec each side IT band 
30 sec each side quads


THURSDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off 
Legs up toe touch crunch
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge


20-30    Vertical Pull Strength
10 MIN EMOMs
EMOM ODD: 5 Pullup negative 3 sec count lower  DEMO
EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO


30-45  WOD: Reps: 2,4,6,8,10,8,6,4,2 (divide reps between sides choose a challenging weight) 15 min cutoff
TRX T
Single Leg Deadlift R&L  DEMO KX KB 25w/40m
KB Clean R&L DEMO KX KB 25w/40m
KB Wind Mill R&L DEMO KX KB 25w/40m
10 Sit ups (reps do not change) 


Foam Roll:
https://www.youtube.com/watch?v=muSX2gNYf3k
1 min T SPINE Roll
30sec/30 sec Glute roll
30sec/30sec quad roll
30sec/30sec hamstring roll
30sec/30sec Lat roll
  
FRIDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Mountain Climbers
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO


20-30    LUNGE Strength Partner lunge: 
Partner A: Lunge across room with DBL KB (RTR Optional)
Partner B: Glute bridge hold
Switch and continue for 10 min


30-45 WOD: Partner up!! 5 rounds of the three EMOMS
circuit through the 3 EMOMs Partners will share the reps and split them up however they please. You must finish the first exercise in the EMOM before moving to the next. If they finish before the minute ends they get to rest. If you do not finish before the minute timer, you move on to the next exercise.
5 ROUNDS of: (Split up reps with partner. Rest while partner works.Try to finish before the minute is over.)
EMOM 1
10 DBL KB SNATCH KX DBL KB 25w/40m
10 DBL KB SWING KX DBL KB 25w/40m

EMOM 2
10 v-up
10 pushups

EMOM 3
10 pullups
10 DBL KB or GOBLET Thrusters KX DBL KB 25w/40m


FOAM ROLL:
https://www.youtube.com/watch?v=v9DC6jcAvss
1x through 30 sec on each
Calfs each side
Hamstrings each side
Glutes each side
Shin each side
Quad each side
Inner thigh each side


SATURDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 3 rounds
3 x 3 side shuffle + 1 sit out
3x Inchworm + scorpion (Seperate exercises if to difficult)
10 Touch jump
10 frog hops


20-30    Vertical Press Strength 
3 rounds - 45 on/ 15 off
Swing clean to bottoms up press R
Swing clean to bottoms up press L
Alt Strict DBL KB Shoulder Press


30-45 WOD 
BUY IN:30 Russian Swings KX 35w/53m
---
4 Rounds:
10 thrusters KX DBL KB 25w/40m
10 Burpees (KX must clap hands above head)
10 Squat hold with Bicep Curl KX 35w/53m
---
BUY OUT: 30 Russian Swings


Foam Roll:
https://www.youtube.com/watch?v=9a3awO81tUM
10x quad R
10x IT band R
10x Glute R
10x Hamstring R
10x adductor R (INNER THIGH)
10x Calf R
10x quad L
10x IT band L
10x Glute L
10x Hamstring L
10x adductor L (INNER THIGH)
10x Calf L

--
In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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