TXT PROGRAMMING 12/11/23-12/16/23 STRENGTH WEEK: #10 Hi TXT Community, I hope this email finds you well. Just wanted to share a quick update with you. We're planning to give a fresh coat of paint to the Live Oak TXT room. It has already started and is scheduled to continue Monday, 12/10/23. As a result, the regular Live Oak Monday classes have been cancelled. We understand that this might cause a little disruption in your routine. We apologize for the inconvenience. But we promise you, the room will look amazing once done. Alternatively you can still get your workout and attend the 6am at Scotts Valley, West Side & Cabrillo, 8am at West side & Cabrillo or 5:30pm Scotts Valley, 6pm Cabrillo Fitness. We appreciate your patience and understanding during this time. Looking forward to seeing you in the newly painted Live Oak TXT room! ARM CHALLENGE UPDATE!! We're in the middle of our December Arm Challenge and you should be proud of your progress. We hope you're enjoying this challenge as much as we are and are feeling the burn! Keep on pushing, and remember, the fatigue you feel today is the strength you'll feel tomorrow! Stay tuned for more updates and don't forget to hydrate! MONDAY 0-20 min Isolated Mobility,& Dowel stretch, warm up drills, Movement Patterning/Technique, Warm Up: 3 rounds 6/6 KB Plank Pull through 6/6 Single leg v-ups 6 pushup 20 jump rope 20-30 min Vertical Pull Strength - 10 Min EMOM (EVERY MINUTE ON THE MINUTE) At the beginning of each minute do 3 Pull Ups, then rest the remainder of the minute. 30-45 min WOD: 1st Round 1 Minute At Each Station 2nd round, 40 Seconds At Each Station 3rd round 30 Seconds At Each Station 4th round 20 Seconds At Each Station One Arm TRXPower Pull Right One Arm TRX Power Pull Left KB CHEST PRESS R (with hip bridge) KB CHEST PRESS L Goblet Squats (DBL KB If Advanced) V-sit hold with slow controlled leg lift ARM CHALLENGE: 2 Rounds 5 Pull up or TRX pullup 5 scapular retraction 20 sec Hollow Hold TUESDAY 0-15 min Isolated Mobility & Dowel stretches dynamic warmup , Movement Patterning/Technique Warm Up: 3 rounds 1/1 Around the world lunges (front, side, back = 1 rep) 5/5 Bulgarian Split Squats 5/5 single arm Kettlebell Swings 30 butt kickers 15-25 min Lunges - 10 Min work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. RTR to work up to a challenging weight and stay on it til time is up. BEGINNER - Bodyweight or Goblet Lunges INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges EXPERT - One Or Two Arm Overhead Lunges 25-45 min WOD Start with 1 MIN Bar hang as a group (CHIN OVER BAR for an extra challenge) 15 min AMRAP 100M DBL KB Front Rack Carry (TRAINER CAN CHOOSE DISTANCE) 30 OA High Pull (R) (modify to OA Swing) 30 OA High Pull (L) 10/10 Jump Lunges (Modify to TRX Jump Lunge or Rev. Lunge) 50 Jump Rope or 10 DBL UNDERS (DBL Under long video DBL UNDER short video ) ARM CHALLENGE: 2 Rounds 20 Sec Bar Hang 5 Pushup 20 sec Plank WEDNESDAY 0-20 min Isolated Mobility and dowel mobility, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 3 Rounds 10 Push up to pike (you choose difficulty level) 10 high Knees 10 Plank w/ rotation 3/3 1 Burpee-lateral high knee shuffle- 1 Burpee 20-30 min Press Strength Run The Rack On The DBL KB Strict Press For 3 Reps KB STRICT PRESS TIPS Work up to a challenging 3 rep strict press weight. When you reach your most challenging weight (with no push press) do 5 sets of 3 reps. And then try 1 set of MAX weight KB Strict press 30-45 min WOD 15 MIN CUTOFF BUY IN: 5R/5L KB WINDMILL 3 ROUNDS 12 CAL ROW 5 SNATCH R 5 SNATCH L 10 BOX JUMP (Beginner tips) 10 BALL SLAM 10 SIT UP BUY OUT: 250m RUN ARM CHALLENGE: 2 Rounds 25 Sec Bar Hang 5 pullup or TRX pullup 5 pushup THURSDAY 0-20 min Isolated Mobility & dowel stretch, dynamic core breathing warm up drill, Warm Up: 5 min AMRAP 3R/3L KB WINDMILL with a yoga block balancing 5 KB Swing to High pull 3/3 Windshield wipers 10 deadbugs with med ball 20-30 min CORE Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps) BEGINNER - Hanging Knee Raises OR Laying Leg lift on the floor INTERMEDIATE - Hanging Knees To Elbows ADVANCED - Hanging Toes To Bar EXPERT - Strict Toes To Bar (SLOW) 30-45 min WOD:20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary: Pull Ups or TRX Pull ups Hollow Body Rock Diver Situp Burpee Box Over (you can step over the box or remove burpee and do box overs) ARM CHALLENGE: 2 Rounds 5 Pullup 5 Pushup 4 Dips FRIDAY 0-20 min Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, Warm Up: 2 rounds 30/10 Seated Hip Rolls with arms over head Hip Circles cat cow(On all fours press back to childs/cat pose then circle forward to neutral cows pose.) Gentle lateral lunges Scorpions Iron Cross 20-30 min Lower Pull Strength - SUMO DEADLIFT DBL or SINGLE KB Run The Rack For 10 Minutes Perform 3 Reps Each. 5 sets of 3 reps at top weight. Then try 1 MAX rep 30-45 min WOD Get As Far Through The List As Possible In 15 Minutes: 100 Jump ropes 20 TRX Rows 90 Jump ropes 20 KB Swings 80 Jump ropes 10/10 Jump Lunges 70 Jump ropes 20 One Leg Deadlifts (10 R/10 L) 60 Jump ropes 20 TRX Jump Squats 50 Jump ropes 20 Bottoms Up Presses (10 R/10 L) 40 Jump ropes 20 Wall Balls 30 Jump ropes 20/20 Mountain Climbers 20 Jump ropes 20 Push Ups (focus on holding that perfect plank) 10 Jump ropes ARM CHALLENGE: 2 Rounds 25 Sec Plank 6 Scapular retractions 25 sec Hollow body hold SATURDAY 0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games Warm Up: 6 min AMRAP 5/5 TRX One Arm Row 10 Banded tricep ext 10 Superman 10 Plank Jack w/ Mountain Climber 20-30 Horizontal Pull Strength - Work For 10 Minutes RTR 3/3 reps Lawn Mower Row. 5 sets of 3 reps on each arm at top weight. 30-45 WOD 3 X 4 Minute AMRAP Of: Try to take no rest til the 1 min rest. CIRCUIT #1 (4 Minutes) 30 Jump rope First Then Do As Many Rounds Of The Following: 5 Swing + Clean R 5 Swing + Clean L 5 TRX T ***REST 1 MINUTE*** CIRCUIT #2 (4 Minutes) 30 Jump Rope First Then Do As Many Rounds Of The Following: 10 sumo deadlift high pull 5/5 KB Russian Twist ***REST 1 MINUTE*** CIRCUIT #3 (4 Minutes) 30 Jump Rope First Then Do As Many Rounds Of The Following: 10 Lateral Leg scissors 5/5 Bulgarian Split Squat ARM CHALLENGE: 2 Rounds 25 Sec Bar Hang 25 sec Hollow body hold 5 Dips
1 Comment
11/21/2024 08:12:10 am
This week’s TXT programming looks like a well-rounded and challenging plan for building strength! It’s impressive how the focus on progressive overload and varied movements ensures that athletes continue to make gains while staying engaged. The balance between compound lifts and accessory work highlights the importance of both power and stability in a strength training program.
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