TXT PROGRAMMING 12/20/21-12/25/21 STRENGTH WEEK: #6

TXT PROGRAMMING
12/20/21-12/25/21
STRENGTH WEEK: #6
Hi TXT Community, Our schedule for this week is normal until friday (christmas eve.) Christmas Eve 12/24 will only have 9am TXT at live oak all other classes canceled and all clubs are open 8-1. Christmas Day sat 12/25 there is no class and all clubs are closed. I hope you can join us for the 12 days of christmas work out on friday 12/24 at 9am at live oak. There is no zoom class on Friday and Saturday either. You do not need to sign up on the app for the 12/24 christmas eve class, you can show up. Please continue to sign up for all other classes during the week on the app. 

Have a wonderful winter holiday!!!

Christa B​
​
MONDAY
0-10Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 
Before:1 min Wall sit
5MIN AMRAP
Lap Squat walk 
Lap Army crawl 
Lap Side shuffle w/ sprawl 
After
1 MiN Squat hold 
 
10-15  Strength Squat
RTR working up to 5 sets of 5 heavy reps for DBL KB Squats
Work on getting full range of motion in the squat. Do not go up in weight if they cannot get their hips slightly below parallel. Take at least 60sec rest before moving up in weight or doing the next set of squats. 
 
15-45+ WOD(For Time)
BUY IN: 50 Goblet squat (KX 35w/53m)
---
then:
6 rounds:
6 R/6 L Snatches KX 25W/40M
6 Renegade rows + pushup
6 Toes to Bar (or V-up Scale to appropriate skill level)
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BUY OUT:  500m RUN or 500m row (ZOOM 50 over head KB Swing)


 
TUESDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5/5 Scorpion
10 jump jack
10/10 lateral high knees
5 hindu pushup
10 seal jack
10/10 lateral butt kickers
  
10-25  Strength Horizontal Press (superset if you like)
DBL KB Chest Press
5 sets x 5 reps
 
Feet Elevated KB Chest press
3 sets x 12 reps
 
25-45 WOD
CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 hanging Knees to elbows  or Toes to bar OR Vup
30 Renegade row (NO PUSHUP) R+L ROW=1 REP
40 Box Overs
25/25 Kb Snatch (KX 25W/40M)
60 Pull-ups (ZOOM north/south plank)
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge (KX 20W/30M)
100 Double-unders or 500 Rope skips or jump jacks
 
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
1 Min Plank Hold
10 plank up downs
1 Min Hollow Body hold
10 sit up
1 Min Reverse plank hold
5 Burpees w/ push up   
 
20-30    Core Strength : Core Circuit
4 Rounds (30 seconds on each exercise no rest)
Hanging Leg Raises (slow) or seated v-sit leg lift
One-leg Hip Bridges R
One-leg hip bridges L
KB Sit-ups
Supermans
 
 
30-45 WOD: circuit through the 3 exercises
 
26,22,18,14,10,6,2
Burpee
 
10,10,10,10,10,10,10
V-up & Over or T2B
 
3.6.9.12.15.18.21
KB High pull

 
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8min AMRAP 
15 Weighted Good Mornings
10 Inch Worms
1R/1L Bodyweight TGU
15 Squat Jacks
10/10 Dead Bugs
 
20-30  Strength Power Lift 10 min amrap
10 Conventional Deadlifts
5R/5L SL Deadlift to KB Clean
Single arm front rack carry 30sec/30sec
 
 
30-45  WOD
  4 Rounds of
50m/50m OA WAITER CARRY (KX 35W/53M)
20 WALL BALL (KX 14W/20M)
5/5 Gob Bulgarian Split Squat (KX 25w/40m)
 
FINISHER: 30 KB Swings
 
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min Amrap
5 Inch worm with full walk out (no pushup walk hands out past shoulders)
10 hollow body rock
10 superman
5/5 sitout or grass hopper
5/5 xwalk 
 
WOD 12 DAYS OF CHRISTMAS!! COMPLETE AS YOU SING THE SONG. 1 REP... 2,1... 3,2,1...4,3,2,1.....5,4,3,2,1...ECT.
1-50 M SPRINT
2- HANDSTAND OR PIKE PUSHUP OR SHOULDER PRESS HEAVY WEIGHT
3- BURPEE PULLUP
4- KB SWING
5- HALO R/L
6- PISTOL (3/3) AKA SINGLE LEG SQUAT
7- DIPS
8- KB OR DB SNATCH (4/4)
9- T2B OR VUP
10- BALL SLAM OR OVER THE SHOULDER THROW
11- BOX JUMP
12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6)

 
SATURDAY
HAPPY HOLIDAYS & MERRY CHRISTMAS
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In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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