TXT PROGRAMMING
10/02/23-10/07/23 STRENGTH WEEK: #9 Hi TXT Community, One more week til the 6 Week UBTC begins!! It Starts October 7th here is the link to sign up CLICK ME I also added an AB CHALLENGE for the end of every class that will continue through the month of October. People are not required to do it. Have an awesome week! Christa B p.s. Scroll to the bottom to see the whole AB CHALLENGE WEEK info graphic MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, https://youtu.be/xnLaMMIaVZo WARMUP: 1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q 20 DEAD BUGS 30 LEG LIFTS 20-30 Lift Strength LOWER PULL: SUPERSET 5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 3 reps. RTR to top weight of 3 reps. 5X3 at top weight. 30-45 WOD (20 min cut off) For your best time with challenging weight. BUY IN: RUN 500M 10/10 Goblet Bulgarian split squat (KX 35W/53M) ------------------------- finish 2 ROUNDS (KX DBL 35W/53M) 10 Double Kettlebell Swing 10 Double Kettlebell Snatch 10 Double Kettlebell Front Squat 10 Double Kettlebell Clean and Press (PUSH PRESS OK) 10 H.R. Push Ups (KX no knees on ground) 10 Double Kettlebell High Pulls ---------------------------- BUY OUT: 10/10 Goblet Bulgarian split squat (KX 35W/53M) RUN 500M AB CHALLENGE: 3 ROUNDS 10 Leg extensions 10 Sit Ups 15 sec Plank TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48 WARMUP: 3 ROUNDS 20 HOLLOW BODY ROCK 20 SUPERMAN ROCK 10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s 20-30MIN STRENGTH HORIZONTAL PULL: 10 min EMOM ODD MIN: 3/3 LAWN MOWER ROW and 5 Push up EVEN MIN: 5 tuck jumps and 10 TRX ROW 30-45min WOD:1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 1000m or 300 rope skips or 150 DBL Unders 20 KB Clean & press (ON EACH ARM) (KX 35W/53M) 30 Dips Run 500m 30 Overhead KB swings (KX 35W/53M) 20 Bent over dbl kb row (KX 35W/53M) 10/10 Pistols or Single Leg squat on to a box AB CHALLENGE: 3 ROUNDS 12 Flutter Kicks 10 Crunches 40 sec Plank WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds: 3 Inchworm with push up 10 body weight squats 2/2 Rocking lunge 10 sit ups 30 sec wall sit 20-30 Squat Strength 10 MIN Amrap 3 KB single arm Rack squat L 3 KB single arm Rack squat R 3/3 KB Bulgarian Split Squat 3 KB SUMO SQUAT 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): Every 2 min do 20 jump squat · 10 Burpees Kb swing (separate movements if needed) (KX 35W//53M) · 20 Goblet Squats (KX 35W//53M) · 15R/15L Jump Lunge · 20/20 KB High Pull (KX 35W//53M) · 50 Ball Slam (KX 15W//30M) · 20/20 KB High Pull (KX 35W//53M) · 15R/15L Jump Lunge · 20 Goblet Squats (KX 35W//53M) · 10 Burpees kb swing (KX 35W//53M) AB CHALLENGE: 3 ROUNDS 12 Leg Extensions 12 Sit Ups 15 Flutter Kicks THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, body dynamic stretch https://youtu.be/yKjfZaLAf48 Warm Up: 3 ROUNDS 30 ON/10 OFF TRX Pushup DBL KB Waiter Carry Hollow Body Hold 20-30 Horizontal Press PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
30-45 WOD (CUTOFF 20MIN) BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY (KX 35W//53M) 3 ROUNDS 6 SINGLE ARM CHEST PRESS L (KX 35W//53M) 6 SINGLE ARM CHEST PRESS R 6 THRUSTER L (KX 25W//40M) 6 THRUSTER R 12 BOX JUMP OR 6/6 GOBLET BOX STEP UP 12 KB OH SWING (KX 35W//53M) BUY OUT: 5 KB SWING/ HIGH PULL/ OVER HEAD SWING (should have 15 reps)(KX 35W//53M) AB CHALLENGE: 3 ROUNDS 12 Crunches 12 Leg Extensions 45 sec Plank FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 15/10/5 Mtn climber (x2 reps) Leg scissors (x2 reps) Touch jumps Jump jack Short RUN 20-30 Core: 2 rounds 45/15 sec plank Superman or Swimmer JUMP ROPE or DOUBLE UNDER KB Dead Bug DBL Leg lift + Ceiling Stomp THEN 1 min HOLLOW HOLD 30-45 WOD 3 ROUNDS (15 MIN CUTOFF) 6/6 KB One Arm front rack Rev Lunge (KX 25W//40M) 6 Spinal rock to jump or handstand (Modify 6 Hollow body rock and then 6 Squats) 20 K2E (knees to elbow) 6/6 KB Sit up & Twist (KX 25W//40M) 20 Ball Slam (KX 15w//30m) AB CHALLENGE: 3 ROUNDS 20 Flutter Kicks 15 Sit Ups 50 Sec Plank SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo 5 min Warm Up: 3 rounds 10 KB Swing 10 TRX Rows 1 Lap Dead drag 20 Jump rope 15-30Min STRENGTH POWER LIFT: RTR (RUN THE RACK) 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA 30-45 WOD: (try for 3 rounds) 15 MINUTE AMRAP: 25 Double unders or 125 Jump Rope 5/5 Pistols or TRX single leg squat or single leg sit on to box 4/4 OH Lunges (modify appropriately) 6 Burpee Pull Ups AB CHALLENGE: 3 ROUNDS 15 Leg Extensions 15 Crunches 25 Flutter Kicks
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