TXT PROGRAMMING 11/18/24-11/23/24 STRENGTH WEEK: #9

TXT PROGRAMMING
11/18/24-11/23/24
STRENGTH WEEK: #9
HI TXT COMMUNITY, This is almost the end of our strength calendar. That means go heavy and then on week 1 we will go light and have higher reps. Thanksgiving there will only be one class. I will teach Live Oak 9am all clubs are welcome. Members can bring friends and family for free. All clubs are open 8-1pm on thanksgiving. No Friday 6am classes on the day after thanksgiving. 🙂
Have an awesome week!
Christa B

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Click this link
WARMUP:
1 LAP MONKEY WALK 
20 DEAD BUGS
30 LEG LIFTS

    20-30    Lift Strength LOWER PULL:
SUPERSET  5 TRX HAMSTRING CURL + HEAVY 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
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BUY OUT:
10/10 Goblet Bulgarian split squat (KX 35W/53M)
RUN 500M 

FOAM ROLL & STRETCH FOR 5 MIN





TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch

WARMUP:
3 ROUNDS
20 HOLLOW BODY ROCK
20 SUPERMAN ROCK
10 SEC CROW POSE 


20-30MIN STRENGTH HORIZONTAL PULL:
 10 min EMOM 
ODD MIN: 3/3 LAWN MOWER ROW and 5 TRX Tricep ext
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 DBL KB Gorilla Row (KX 35W/53M)
10/10 Pistols or Single Leg squat on to a box

FOAM ROLL & STRETCH FOR 5 MIN


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 Rounds:
5/5 X Walk
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)

FOAM ROLL & STRETCH FOR 5 MIN

  
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
body dynamic stretch

Warm Up:
3 ROUNDS 20 ON/10 OFF
TRX Pushup
DBL KB Waiter Carry
Hollow Body Hold


    15-25   Horizontal Press
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
  
• Flip over for 60 second sit-ups
  
• 45 seconds wide push-ups
  
• 45 seconds elbows-to-knees crunches
  
• 30 seconds kettlebell diamond push-ups
  
• 30 seconds V-UPS
  
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick
  

25-45  WOD (CUTOFF 20MIN)
BUY IN: 5R/5L KB WINDMILL (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 DBL KB 35W//53M)

FOAM ROLL & STRETCH FOR 5 MIN

  
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)

FOAM ROLL & STRETCH FOR 5 MIN


SATURDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch

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 DBL KB OH Lunges (modify appropriately)
6 Burpee Pull Ups

FOAM ROLL & STRETCH FOR 5 MIN