TXT PROGRAMMING 09/30/24-10/05/24 STRENGTH WEEK: #2

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up: 2 Rounds:


5/5 Plank Up/Down
5/5 Sprinter Sit up
10 KB Good Mornings
10 Tuck Jumps (Or squat/squat jump w/ knee drives)


20-30   Horizontal Press Strength 
3 rounds of 10 R/L SA KB Chest Press


2 rounds 45 sec / 10 sec x2
Push ups
Tall Plank hold
Close Grip KB chest press (hips up)
Plank to push up


30-45 WOD  15 Min AMRAP
5/5  sit out
10 Overhead swing (kx 35w/53m)
10 Spinal rock
10 Spiderman Push ups
1 Lap Bear Crawl (distance) trainers choice 
5 MIN STRETCH OR FOAM ROLL




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3-4 Rounds 
30 Grasshoppers
10 Serratus Push ups
30 Scissor Kicks
10/10 Lunges
  
20-30  CORE Strength 10 min time cap
REPS 20/16/12/8/4
V-UP + Russian twist (double count reps for the twist)
Superman
5 sec ARCH BODY HOLD (stays the same)


30-45 WOD 15 min cutoff
Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1 each side
Forward lunge-Press-Windmill-Get down - get up R (KX 35w/53m)
Forward lunge-Press-Windmill-Get down - get up L
Single Leg Deadlift R (KX 35w/53m)
SIngle Leg Deadlift L
  
5 MIN STRETCH OR FOAM ROLL


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:   
3 Rounds30 sec on /15sec off
Good Morning with KB reach (kb held at chest, bow then when standing reach straight out & bring back to chest. Choose a light weight.)
4 high knees to sprawl
Alternating single leg v-ups


20-30    POWER LIFT Strength
10 Min AMRAP
10 Suitcase Deadlift
10 Single arm Deadlift R jump over to other Single arm deadlift L (kb placed on the outside of the body
10 Rotational Deadlifts


30-45 WOD
4 Rounds
5/5 ½ Kneeling Swing clean (go light)
10 Goblet Squats (KX 35w/53m)
10 DBL KB Push up to dip (biggest kb best for balance or you can use 2 chairs or boxes)
10 TRX Hamstring Curl or Exercise ball hamstring curl


5 MIN STRETCH OR FOAM ROLL
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 40 sec on/15 sec off 
Alternating pike reach
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: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over


30-45  WOD circuit through exercises
1,2,3,4,5,6,7,8,9,10
KB Sit up (KX 25w/40M)


2 Pullup or TRX Row (reps always stay the same)


10,9,8,7,6,5,4,3,2,1
Jump lunges each side
  
5 MIN STRETCH OR FOAM ROLL


FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
30 Mountain Climbers
5/5 Rocking Lunges 
10 Superman 
20 Glute Bridges


20-30    LUNGE Strength
5 rounds
1 min Lunge squat Lunge (body weight) no rest
1 min  5 S.L. Deadlift/Clean/ Reverse Lunge (Right)
5  S.L. Deadlift/Clean/ Reverse Lunge (Left)


30-45 WOD 5 Rounds 2 Min ON// 1 Min REST
(Try to get as far as you can get in 2 min. If you finish all the exercises under 2 min continue circuiting through them. Where you stop is where you start after the rest. Get as many rounds as you can.)

5/5 KB snatch (KX 25w/40m)
5/5 Single Arm KB swings (KX 25w/40m)
2 wall walks or 3 inchworms (TAKE SHOES OFF FOR THE WALL PLEASE)
5 KB Burpee + Thruster + Goblet Reverse Lunge R&L (KX 25w/40m)


5 MIN STRETCH OR FOAM ROLL


SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:REPS 12/10/8 
3 x side shuffle (3x does not change)
Skaters with balance
Touch jumps
3x Bear crawl forward and backward (3x does not change)


20-30    Vertical Press Strength 
4 rounds - 45 on/ 15 off
½ kneeling KB curl to OH press R (right knee down)
½ kneeling KB Curl to OH Press L (left knee down)
Kneeling over head tricep extension (of standing if bad knees)


30-45 WOD 
3 Rounds
Right Side:
3 Standing strict press (KX 25w/40m)
3 seated press (KX 25w/40m)
3 SA chest press (KX 35w/53m)
5 Spinal rocks
Left side: repeat


5 MIN STRETCH OR FOAM ROLL


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