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TXT PROGRAMMING
09/5/22-09/10/22 STRENGTH WEEK: #3 Hi TxT Community, Our 6 Week Ultimate Body Transformation Challenge has begun! Hooray! Monday is labor day and we will only have one TXT class. It will be held 8am at the west side with coach Christa. We hope you will join us for the fun! Club hours are 8am - 1pm with no childcare. There is a fitness test on Friday, please document your results so we can compare them when we re-test in 5 weeks. Having measurable results helps use see & gives us tangible proof that we are reaching our goals. I hope you have an amazing week! In health, Christa Berry MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, NEW MOBILITY MOVEMENTS FOR YOU TO ENJOY Warm Up: 3 rounds 10 deadlift 10 Deadbug 10 Bird dog 10 jump jacks 3x 4 high knee + 1 sprawl 10-20 CORE Strength “Core Galore” 40 sec on 10 sec off of: · One Arm Hover plank Right · One Arm Hover Plank Left · V ups · Side plank hip lift Right · Side plank hip lift Left · Chinees · Leg Lifts · Plank With a knee lift (spiderman plank) · Situps · Hollow Body Rocks · Bicycles · Superman Rocks · Mountain Climbers 20-45 WOD 12 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.) T2B or V-up KB Skull Crusher (KX 35w//53M) KB Swing (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE X10 Jump Rope or x5 Double Under 2 Tire flips or 5 Deadlifts (reps never change) FINISHER: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises BANDED GOOD MORNING DEMO KB HALO alternate sides 15-25 POWER Strength: 10 min EMOM (great time to learn correct form) DEMO FOR HIP TIMING 10x KB SWING OR DBL KB SWING 25-45 CHIPPER WOD: 20 minute cutoff can chip away in any order
WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 Rounds 35/15 Plank shoulder tap to pike reach R/L Side plank rotational reach KB push up to push back 20-30 Horizontal pull Strength 3 ROUNDS Super set 8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom) 10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row) 30-45 WOD: 15 min - AMRAP (endurance cardio) 10 TRX power pulls right Level 1 & Level 2 10 TRX power pulls left 10/10 MTN Climbers (MODIFY BEG: Hands on bench, ADV: hands on KB) 20 Sit ups or Dead bug 10 CAL ROW W//15 cal row M DEMO THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 goblet squat 10 Glute bridge to single leg kick 5/5 lateral lunge to sprawl 20-30 Squat Strength: First do tempo then do non-tempo GOBLET SQUAT DEMO KB TEMPO Goblet Squat 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) KB Goblet Squat 3 sets x 10 reps Attempt to increase off tempo weight 30-45 WOD: REPS: 24/20/16/12/8 (split reps between sides) [15 Minute CUTOFF] DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion) DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M) KB Windmill R (KX 20lbw//35M) KB Windmill L WALL BALL (KX 14W//20M) FRIDAY (Strength Test day) 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5 TRX pushup 5/5 single kb shoulder press 10 KB swings 20 jumping jacks 15-45 Strength Test Day: We will re-test in 5 weeks. 1 min Push-up Test Holding the plank position try for as many push ups as possible. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING PUSHUPS. Document how many you got and what style and depth you did. · (4min-ish) 2 minute - Navy Seal Sit Up Test: Correct Sit Up form for this test is: Hands on shoulders, shoulder blades must touch ground each time. Partner holds their feet and counts reps. Partner up and perform most sit ups they can in 2 minutes. Have them document how many sit ups they got. · (10+ min) 1 Mile run or row (for time): Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) or people can row 1609m. Scale this to what people feel most comfortable with. Document your time and how it felt. 1 min Plank hold: Planking on your forearms with feet together. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING. Document how long you could hold it and on a scale of 1-10 how easy it was for you. 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 DBL KB’s in the front rack position while your partner presses. REPS 1-10 Document what weights you used, if you had to put the weights down and if you and your partner made it to 10 reps in 5 min. SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 core marching 10 squat jacks 20 high knees 5/5 side slide 150 m run or row 20-30 Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight. TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.) For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up. It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight. 30-45 WOD: 10 ROUNDS (Write down your finishing time.) 5 SIT UP 5 TRX L-SIT CHIN UP (MODIFY: BEG no L-Sit) 5 TOES TO BAR or KNEES TO NAVEL 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)(KX: 20W/40M)
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