TXT PROGRAMMING 11/11/24-11/16/24 STRENGTH WEEK: #8

TXT PROGRAMMING
11/11/24-11/16/24
STRENGTH WEEK: #8
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MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5/5 halo
5 touch jumps
5/5 dead bugs
5/5 bird dog
5 dead lift


20-25     Core: Navy Seal Situps - We are giving them the NAVY SEAL standard situp test. Have every one partner up, one partner holds the other partner's feet and does the counting, the other partner has their hands crossed in front of their chest with their hands touching their opposite shoulders. Rules are elbows to knees then back to shoulder blades touching the ground equals 1 rep. The test will go for 2 minutes as many reps as possible then have the partners switch.


25-45 WOD  5 Rounds For Time Of: (20 Minute Cut Off)
1/1 TGU ADD 1 REP TO BOTH SIDES EVERY ROUND (SHOULD END WITH 5/5)
15/15 One Arm Swings
15 Burpees
100 Bicycles Or Dead Bug

Foam roll for 5 min




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Bird dog
Hollow body rock
Surrender squats
Kb swing
  
20-30   Power Lift - RTR 5 reps 3 sets at top weight Dbl KB suitcase DL, curl, press
Your limiting weight will be your press. 


30-45 WOD: 15 min Street Fighter AMRAP (by coach Ivan)
8/8 Shoryken 
12 E Honda Sumo Slap 
8/8 Chun Li Spinning Birds 
10/10 Hadoukens 
8/8 Dhalsim yoga punch


THE KEY:
Shoryken, single kb squat rotate to a single arm press 
E Honda- KB goblet clean, squat, curl & standing chest press (choose a lite weight)
Spinning Birds- KB windmills 
Hadouken- wall ball side throws (be careful not to throw it through the wall) 
Yoga punch- plank One arm kB push pulls


Foam roll for 5 min


WEDNESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 rounds 20/10
Banded tricep ext
Banded lat pulldown
Backwards Bear crawl with kb pull  


15-25   Vertical Pull:  TRX L-Sit Pull up demo (modify by using legs)
Reps 3, 6, 9, 12, 9, 6, 3 
take a rest after each set or partner up and rest as your partner works.


25-45 WOD Michael BENCHMARK (HOW TO TEACH THE KIPPING PULLUP PROGRESSION.)


5 rounds as fast as they can for time:
Beginner
50 Jumping Jacks
20 Touch Jumps + wall pushup (like burpee but with no jumping back and forth just touch ground and then jump)
20 Jumping Pull Ups
10/10 snatches (15lb women 30lb men)

Intermediate
100 Jump Rope
20 Burpees (No Pushup)
10 Kipping Pull Ups with band 
10/10 snatches (20lb women 40lb men)   

Advanced
20 Double Unders
20 Burpees (Chest To Ground)
10 Kipping Pullups no band
10/10 snatches (25lb women 50lb men)

Foam roll for 5 min


THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5/5 x walk
10/10 clam
10/10 single leg glute bridge
30 butt kickers


20-30    Lunge RTR DBL KB Forward or Rev Lunge. 3-5 reps & 3 sets on top weight


30-45  WOD: 5 rounds 2 min on// 1 min wall sit (15 MIN) Perform exercises while 2 min clock is going and then stop for 1 min wall sit. Continue to work on your exercises from wherever you left off. 
10 Ball slams 
10 Chinees 
10 Box Jump 
10 DBL KB Clean to R&L reverse lunge

Foam roll for 5 min


FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
3/3 pike to alt toe touch
5/5 scorpion
5/5 halo 
5 thruster
Run trainers choice 


20-30    Vertical Press Bottoms Up Press
RTR on the OA Bottoms Up Press for 3-5 reps.  Repeat at the top weight 3 more times.



30-45 WOD One time through FAST
30 Burpee/WallBalls (MODIFY: Separate movements)
30/30 OA High pull (KX 30/50)
30/30 Jump lunges (KX weighted jump lunge with snatch weight)
300 Jump Rope -OR-  60 Double Unders 

Foam roll for 5 min

SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 10 rounds AS FAST AS POSSIBLE
10-9-8-7-6-5-4-3-2-1x  sit-ups 
1-2-3-4-5-6-7-8-9-10x  Superman
 


15-25    Core 10 min E.M.O.M  (EVERY MINUTE ON THE MINUTE)
10 ROUNDS 1 MIN EACH
20 SITOUTS total REST OR HOLD PLANK WITH THE REMAINDER OF THE MINUTE DEMO (scale according to fitness level)


25-45 WOD (20 MIN CUTOFF)
3 rounds of 15 REPS (TRY TO STAY AT THE SAME KB WEIGHT THE ENTIRE TIME)
KB SIT UP (KB ON CHEST)
KB UP AND OVER (touching the kb on the ground behind the head, as you sit up bring it up and over head to touch on ground in front of you)
KB EXTENSION (like a v-up, extending kb overhead legs out straight, bring kb in and touch knees)
COFFIN SITUPdemo
LEG RAISE TO CEILING STOMP (hold on to KB on the ground above head)
RUN 250m 

Foam roll for 5 min



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