TXT PROGRAMMING 11/23/20-11/28/20 STRENGTH WEEK: #10

THANKSGIVING WEEK SCHEDULE
Wed 11/25 normal classes and club hours
Thur 11/26 No Classes. Clubs are open 8am-1pm on Thanksgiving. We are hosting a socially distanced masked hike on thanksgiving day. We will be meeting at 9am at the Vienna woods trail head on Danube dr. //Cross Road //Wilshire dr.The trail will take about an hour. It is a dog friendly trail. Should be an hour long hike. There will be a body weight workout option with an instructional video by coach Margaux. WOOHOO!

Friday Classes will be: (clubs open 8am to normal close time)

• 8am ZOOM and in person class & 6pm with Coach Tricia at Cabrillo
• 8am with Coach Bill West side
• 8am with Coach Derrick & Noon with Coach Christa at Live Oak.
• No Scotts Valley

PURPLE TIER REQUIREMENTS:
All classes must move outside. If you do not have canopies or lights please let me know.
Live oak class UPDATE: We have lights for the windward parking lot and we will have safety cones to keep us safe.
WHERE TO FIND CLASSES AS OF NEXT WEEK:
West Side is outside the aerobics room
Scotts Valley is in the gated parking lot
Live Oak is in the winward parking lot as of monday and shares the parking lot with FREEFALL MMA TU/TH 10:30am.
Cabrillo is in the front parking lot.


TXT PROGRAMMING
11/23/20-11/28/20
STRENGTH WEEK: #10



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 15,10,5
Seated dowel press
Pike pushup
Shoulder packing in plank
250m RUN ot  Row
 
    20-30    Vertical Pull Strength: 10 min cut off
1,2,3,4,5,6,7,8,9,10… North South Plank R the L
5 Pullup negatives 3 sec lower  (zoom or no pullup option OH KB SWING)
10 KB HIGH PULL (from the ground)
10 KB Dead drag
 
30-45     WOD: 15min AMRAP
2 PULL UPS or 2 WALL WALK or 2 INCH WORM WITH PUSHUP
4 DEAD SWINGS
3/3 SIT OUT
8 JUMP LUNGE
10 KB HEAVY SWING
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
10/10 Butt kickers
10 Sumo squat
10 Reverse lunge
20 Jump rope or jump jack
  
20-30    Lunges - 10 min AMRAP
Clean to Reverse Lunge R
Clean to Reverse Lunge L
Lateral Lunge to Overhead press R (goblet or dbl KB)
Lateral Lunge to Overhead press L
Goblet Box Step Up R
Goblet Box Step Up L
 
30-45    WOD: 15 MIN AMRAP
1 TURKISH GET UP R
5/5 GOBLET FORWARD LUNGE
1 TURKISH GET DOWN R
10 KB SITUP
1 TURKISH GET UP L
5/5 GOBLET REVERSE LUNGE
1 TURKISH GET DOWN L
10 KB V-UP or T2B
10 BOX OVER BURPEES or LATERAL BURPEES
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 
 2 rounds 30 sec on each PLEASE WATCH  SHOULDER INFORMATIONAL VIDEO it will explain the exercises you will need pullup bands for this
External rotation with band with 5 sec hold
Horizontal abduction with band 5 sec hold
Cheerleader with band 5 sec hold
 
 
    20-30    Press Strength 3 ROUNDS 45 SEC ON 15 SEC PLANK HOLD
KB PRESS L// SWING SWITCH // KB PRESS R
KB GOBLET Pull from ground to chin then PRESS OVER HEAD
PIKE PUSHUP or HSPU
 
30-45    WOD: 3 ROUNDS at 5 MIN each 
Start at 1 rep each and add a rep each round. Continuously circuit through the exercises, stop at 5min timer and do 5 INCHWORM BALL SLAM. Then continue where you left off. 
KB WINDMILL R
KB WINDMILL L
KB RENEGADE ROW + PUSHUP
KB OVERHEAD SQUAT R
KB OVERHEAD SQUAT L
ROW 250M (rowing meters never change)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
MOBILITY WARMUP 10 MIN
Warm Up: 3 Rounds:
5 walk out push ups
5/5 curtsy lunge to knee hug
10 leg lift toe touch
15/15 cross body climbers
 
 
 
    20-30    CORE 10 Min Amrap:
10 sit up bridge to opposite reach
10 knee huggers
10 hollow body rocks
10 dbl bicycle to sit up
10 double plank jack/mountain climber
 
30-45  WOD: 
Buy in:
 5 inchworm/push back/hop forward/shuffle back
30 mountain climbers
 
15 - 20 min AMRAP
10 reverse push ups
5 spinal rocks
10 double jump squat to dbl jump lunge
5 burpees
5/5 side step sit out
5 tuck jumps
10 ceiling stomp to sit up
5 dbl high knees to sprawl
 
Buy out: repeat buy in!
 
  POST WORKOUT STRETCH 
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min Amrap
10 Single leg glute bridge R
10 Single leg glute bridge R
10 TRX Deep squat or hold a KB and get low squat
10 Step over & Step Under
10 KB Good morning
 
 
    20-30    Lower Pull Strength - 10 min AMRAP
10 TRX HAMSTRING CURL (can use towel or exercise ball at home)
5/5 SINGLE LEG DEAD LIFT
10 SUMO DEADLIFT HIGH PULL
 
    30-45    WOD: 5-10-15-20-15-10-5 (15 min cutoff if you finish before 15 min climb the pyramid again. This should be fast and light.)
 
SIT UP
BICYCLE (DBL REPS)
MTN CLIMBER (DBL REPS)
SUPERMAN
BALL SLAM
DEAD LIFT
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Pike toe touch
Ball slam toss over the shoulder
Toe taps on ball
Jump jack
 
    20-30    Horizontal Pull Strength -  10 MIN EMOM 
 
ODD MIN: COMPLETE all in the min rest for the remainder of the min 
5 TRX or BOX PLANK & ONE ARM ROW R
5 TRX or BOX PLANK & ONE ARM ROW L
3/3 PLANK PULL THROUGH
 
EVEN MIN:
TRX ROW BURNOUT
 
30-45 WOD: 
5 MIN AMRAP
5 PULL//CATCH//SQUAT
10 BOX JUMP    
 
5 MIN AMRAP
5 BURPEE to HIGH PULL
5 SPINAL ROCK TO JUMP or HANDSTAND
 
5 MIN AMRAP
2/2 SINGLE LEG SQUAT
3/3 LAWN MOWER ROW
4 DBL SNATCH