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Hi TXT Community Happy 4th of JULY!!
There is one 8am class at west side Toadal Fitness on monday with Coach Christa. Friends and family are welcome to join! All other classes are canceled. Clubs are open 8am-1pm and there is no childcare. Starting next week there will be no tues/thurs 6am txt at live oak. Our lovely Coach Derrick is moving on to a new career. We are looking for a new Trainer for that class. There is however MWF 6am at Scotts Valley, West Side & Cabrillo Fitness. You are welcome to take TXT classes at all Toadal Fitness Clubs at no additional cost. I hope you have a safe and fun 4th of July!! MONDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 4 Min AMRAP 20 Sit Ups 20 Plank Wall Touches (Touch wall with alternating hands. Keep spine neutral and core intact) 20 Bicycle 20 Plank hip taps 10 Kb Swing 20-30 Strength Power Lift DEADLIFT 4/ 6/ 8/ 10/ 8/ 6/ 4 DBL KB DEADLIFT 30/ 20/ 10/ 5/ 10/ 20/ 30 TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball (ZOOM can use dish towels) 30-45 WOD 3 Rounds 45 min on//15 sec off each exercise Tire Flip BOX JUMPS Battle Rope TRX Monkey Bar Wall Ball Burpee or Burpee plank jacks TUESDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 Plank up/down 3 Burpees 10 Skaters 5/5 iron cross 250m Run 20-30 Vertical Pull Strength 10 min EMOM Odd Min 5 Pull up Negatives (3 sec lower) Even Min 6 Burpee pullup 30-45 WOD 7 Rounds As Fast As You Can Of: 100 Rope Skips (50 Double Unders Advanced) or 250m run 5/5 Plank Up Downs 10 Sit Ups WEDNESDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 5 minute AMRAP: 12 swings 6 Alt. one-legged squats (modify: reverse lunges) 12 TRX rows 12 ball slams 2 sprints 20-30 Lunge Strength 10 MIN alternate between min 1 Min Row for max distance or jump rope (try to reach 1000m by the end) 1 Min Max goblet lunge (try to reach 50 each leg by the end) 30-45 WOD 20 min SET A TIMER: Every 5 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) 4 Rounds: 5R/5L KB HIGHPULL (KX 35w/53m) 5 WALL WALK OR HANDSTAND PUSHUP OR Pike Pushup 5R/5L GOBLET ROCKING LUNGE (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m) 10 TRX ATOMIC PUSHUP demo https://www.youtube.com/watch?v=yiha6FrvGXY THURSDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up 3 rounds 20Dbl under or 40 jump rope 5R/5L Kb HALO 3 inch worm + scorpion 20-30 Vertical Press Strength 10 Min AMRAP 5 Right, 5 Left, 5 Together Strict shoulder press 50M Farmer Carry 30-45 WOD ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (beginners should do all swings for 15 reps with single KB) Dbl Swing Dbl highpull Dbl snatch EVEN MINUTE: 15 BALL SLAM FRIDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 5 rounds 5 SDHP 5 Wall balls 5 V-ups 5 Supermen 20-30 Core Strength 1x through 45 sec on 0 rest Side V-Up R Side V-Up L Legs straight up Toe touch Leg lifts Russian Twist Dead Bug V-uo Plank Spider man Plank Side plank hip lift R Side plank hip lift L Bicycle Ceiling stomp 30-45 WOD 15 Min AMRAP RUN 400m 1/1 TGU 20 cal Row 12 clean squat press 12 (hold) V sit with leg lifts SATURDAY 0-20 Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, Warm Up: 3 rounds 250M run 5 Knees to elbows or crunch tuck 5 OH KB Swings 5 TRX jump Squats 20-30 LIFT Strength: 10 min amrap 6-8 Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up) 10/10 Weighted Step Up or Kneeling Step Up 10 Sumo Squats w/ Pulse at the bottom 30-45 WOD: 400m Run (Longer run than usual. Maybe two laps if necessary) 24R/24L Mountain climbers 16 thrusters 8 Pull-ups 250m Run (Normal Lap) 30R/30L mountain climbers 19 thrusters 9 Pull-ups 100m Dash (Short fast run) 36R/36L mountain climbers 22 thrusters 10 Pull-ups
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