TXT PROGRAMMING 12/11/23-12/16/23 STRENGTH WEEK: #10

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

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