TXT PROGRAMMING 08/22/22-08/27/22 STRENGTH WEEK: #1 Hi TXT Community, This Friday will be the last Friday of Beach TXT for the summer so jump into the fun & join us this friday. The 6 week challenge starts September 4th. I'm very excited for Tara Ford previous challenger, yoga guru and health/wellness coach to join me in supporting you during this next 6 week challenge. It is not to late to sign up. Click the link below to sign up https://www.eventbrite.com/e/6-week-ultimate-body-transformation-challenge-tickets-384248496597 I hope you have a wonderful week and as always remember to have fun! Christa B MONDAY shortened warm up. Longer strength & WOD 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 1x through 5 BOOT STRAPPER 5/5 BOX STEP UP (modify height if height is too challenging.) 5R/5L SIDE PLANK HIP LIFT 10 CEILING STOMPS 10/10 MTN CLIMBER 10-25 Lunge Strength 15 min circuit through exercises Dbl KB forward Lunge 3 sets x 10 reps each leg Dbl KB Bulgarian Split Squat 3 sets x 10 reps each leg Dbl KB Single Leg RDLs 3 sets x 10 reps ea leg, 25-45 WOD: 20 min cutoff Christa Benchmark Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. Beginner 5/5 Lunges 20 Wall Ball (8 LB Women /10 LB Men) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 40 Pushups ((hands elevated on box) 50 Burpees (hands elevated on box) 40 Pushups ((hands elevated on box) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 20 Wall Ball (8 LB Women /10 LB Men) 5/5 Lunges Intermediate 5/5 Jump Lunges 20 Wall Ball (10 LB Women /15 LB Men) 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 40 Pushups 50 Burpees (No Pushup) 40 Pushups 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 20 Wall Ball (10 LB Women /15 LB Men) 5/5 Jump Lunges Advanced 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) 20 Wall Ball (12 LB Women /20 LB Men) 15/15 One Arm Snatch (35 LB Women/ 50 LB Men) 40 Pushups (Chest to ground) 50 Burpees (Chest To Ground) 40 Pushups (Chest to ground) 30 One Arm Snatch (35 LB Women/ 50 LB Men) 20 Wall Ball (12 LB Women /20 LB Men) 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) TUESDAY strength & WOD combined 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Band pull apart Jump rope or jump jack KB Overhead swing Hollow body rock 20-45 Vertical press Strength & WOD FIND A BEST FRIEND! ~ “The Day of Partners” 5 Min: Partner Strict Press pyramid - Start @ 1 Rep, then your partner does 1 rep. Then you do 2 reps and your partner does 2 reps. Hold your KB’s in the front rack position while your partner presses. REPS 1-10-1 get as far as you can. · 5 Min: Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set) · 5 Min: DBL KB Farmer Carry and WALL SIT- Partner #1 holds a WALL SIT, while partner #2 must do 2 laps around the classroom Farmer Carry. · 5 Min: Partner Planks - One partner will plank and they must hold a plank for 30 seconds, then switch. Other partner rests or holds a hollow body hold. · 5 Min: Partner Sprints this can be done on the rower too for 150m - Short distance outside, sprint as fast as possible, and rest while partner is running. · WEDNESDAY shortened warm up 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 150m Row 2/2 Turkish situp 5/5 rev lunge 20 jump rope 10-20 Core Strength: 3 rounds, no rest between exercises 30 sec 1R Turkish Get Up 30 sec 1L Turkish Get Up 30 sec TRX AB Rollouts 30 sec TRX Pendulums or Standing oblique crunch 1 min Heavy Farmer Carry 20-45 WOD (30 min time cap) THE NONA BENCHMARK REPS: 1-2-3-4-5-6-7-8-9-10 DBL KB THRUSTERS (KX DBL KB 25W/40M) REPS: 20-18-16-14-12-10-8-6-4-2 Toes to Bar or V-up REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT (modify by separating the movements) THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds Run or Row 250M 10 Wall Balls 10 KB Swings 20-30 Lift Strength SUPER SET exercises Conventional Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the bar to the floor. Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 30-45 WOD LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 V-up (Modify by Legs straight up toe touch.) 7/7 Snatch (KX 25W//35M) (Modify to OA SWING or OA HIGH PULL) 7 Burpees (Modify to touch jump or take out pushup) 7 Pullups (Modify by doing TRX Pull Up or TRX ROW) FRIDAY shortened warm up 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: Ascending 5 min Amrap start @ 2 REPS TRX T BANDED LAT PULL DOWN BANDED TRICEP EXT KB SQUAT AND BICEP CURL 10-20 Horizontal pull Strength: Super Set exercises Tempo TRX Row 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top) Bent over DBL KB row 3 sets x 10 reps No Tempo. Select a weight that you can complete all 3 sets of 10. 20-45 WOD: BUY IN: 20 RENEGADE ROW + PUSH UP (MODIFY by doing alternating bent over row and separate pushup.) REPS 5/10/15/10/5 BOX JUMP or STEP UP (dbl the reps for step up) CAL ROW (10 calW//15 calM stays the same) KB SWING to SQUAT (seperate the exercises to modify) BUY OUT: 20 TRX MUSCLE UP or modify by doing DEEP TRX ROW SATURDAYshortened warmup 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 20/10 Spiderman Planks Lite Gob Thrusters Pushups Jump Rope 10-20 Squat Strength: Super set squats Tempo Goblet squat 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set. Goblet Squat 3 sets x 10 reps No tempo, but keep rests at :60-:90. 20-45 WOD Run To The Hills (KX 35W/53M) “Run To The Hills” For time with 25 minute cutoff: 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run
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