TXT PROGRAMMING 09/06/21-09/11/21 STRENGTH WEEK: #1 (NO CLASS MONDAY)

TXT PROGRAMMING
09/06/21-09/11/21
STRENGTH WEEK: #1
MONDAY
LABOR DAY!!!
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 Burpees
10 TRX Rows
10 Mountain Climbers
10 Chinees
  
20-30  Vertical press Strength
DBL KB Strict Press 3 sets x 10 reps (weight should be hard to press by the 6th rep)
 
30-45 WOD 
3 ROUNDS
10 KB O.H. SWING  (35LB W//53LB M)
30 JUMP ROPE OR 6 DBL UNDER
15 DIPS
30 JUMP ROPE OR 6 DBL UNDER
15 CHIN UP (hands facing in)
30 JUMP ROPE OR 6 DBL UNDER
30sec/30sec Side Plank
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  2 rounds 
7 TRX Jump Squats
3 Pull Ups
3/3 OA Swing
7 Goblet Squats
 
20-30    Core Strength
3 rounds 40 sec on//20 sec situp wall ball
Plank hold
Bird Dog
Hollow body Hold
Dead Bug
 
30-45 WOD
15 min AMRAP
1R/1L Turkish Get Ups (KX 35W/53M)
30 AB mat situp
30 jump rope
50/50M  WAITER Farmer carry (KX 35W/53M)


THURSDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 Bent Over Row
5 good morning
5 High Pulls
10 Rope Skips
 
10-30    Lift Strength 20min
Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the kbs 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 1 time through 15 min time cap
10 Burpee Pull ups (scale by separating the two movements.)
50 Stacking Plank (split reps)
15 DBL KB DEADLIFT
50 Stacking Plank (split reps)
15 DBL KB DEADLIFT
50 Stacking Plank (split reps)
10 Burpee Pull ups (scale by separating the two movements.)

  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up:
5 MIN AMRAP
10 V-UP
10R/10L SIDE PLANK HIP LIFT 
10 CEILING STOMPS
10/10 mtn climber
 
20-30    Horizontal pull Strength superset
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.
 
30-45 WOD  
4 MIN AMRAP
4 KB forward Lunge (split reps) (KX 35W/53M)
4 KB Bulgarian Split Squat (split reps) (KX 35W/53M)
4 KB Single Leg RDL (split reps) (KX 35W/53M)

-1 min hollow hold-

4 MIN AMRAP
15 OH KB SWING 
(KX 35W/53M)
10 TRX I or DB front raise

-1 min chin over bar hang-

4 MIN AMRAP
150M ROW (plank if rower is not free)
50m Heavy Farmer Carry (KX DBL 53W/70+M)

-1 min PLANK-

 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Spiderman Planks
Gob Thrusters
Pushups
Jump Rope
 
20-30    Squat Strength Time for tempo!!
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.
 
30-45 WOD 1 Round till completion (must finish each exercise before moving on [20 min cutoff]):
10 KB Snatches (split reps) (KX 20W/35M)
15 Burpee Box Over (to scale split exercises)
20 KB Snatches (split reps)
15 Burpee Box Over
30 KB Snatches (split reps)
15 Burpee Box Over
40 KB Snatches (split reps)
15 Burpee Box Over
50 KB Snatches (split reps)
15 Burpee Box Over



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