TXT PROGRAMMING 12/23/19 - 12/28/19 STRENGTH WEEK: #2 & HOLIDAY SCHEDULE

HOLIDAY SCHEDULE
MONDAY REGULAR SCHEDULE
Live Oak: 6am Gabe, 8am Derrick, Noon Gabe, 5:30pm Elfin
Cabrillo: 6am Tricia, 8am Tricia, noon Margaux, John 6pm
Downtown:6am Ariana
Westside: 6am Simon, 8am Ariana, 6:30pm Simon 
Scotts Valley:  NO 6am , 6pm Ariana

TUESDAY all clubs 8-1pm  CHRISTMAS EVE
Live Oak: 9am Gabe
Cabrillo: No txt
Downtown:NO TXT
Westside: 8am Ariana 
Scotts Valley:  NO TXT

WEDNESDAY ALL CLUBS CLOSED MERRY CHRISTMAS!!!!

THURSDAY clubs 8am to regular close time 
Live Oak: 1030am Danielle, 5:30pm Derrick
Cabrillo: 9am Ben, 6pm Tricia 
Downtown: 12pm Derrick 
Westside: 6:30pm Simon  
Scotts Valley:  NO TXT

FRIDAY REGULAR SCHEDULE
Live Oak: 6am Gabe, 8am Derrick, Noon Christa, 5:30pm Gabe
Cabrillo: 6am Tricia, 8am Tricia, noon Margaux, John 6pm
Downtown: 6am Ariana
Westside: 6am Simon, 8am Ariana, 6:30pm Simon 
Scotts Valley:  6am Christa 

SATURDAY REGULAR SCHEDULE
Live Oak: 9am Tricia
Cabrillo: 9am Rick
Westside: 10:30am Tricia 




MONDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up game or exercises of trainers choice 
20-30   Horizontal Press Strength 
Tempo KB Chest Press
3 sets x 8 reps
3,3,3,0 Tempo ( 3 down, 3 pause at bottom, 3 up, 0 sec pause at top.)

KB Skull Crushers
3 sets x 10 reps


30-45 WOD:
Partner Chipper: (Each person has a cap of 10 reps and must do 10 reps before their partner can go.
Each student must FARMER CARRY HOLD while their partner is performing their exercise)
100 Situps
80 burpees
100 KB swings
100 Double Unders or 300 Rope Skips
4 Laps (both partners must run the lap together!)

​
TUESDAY Christmas EVE!
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48


Warm Up game or exercises of trainers choice 
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 or TRX TRICEP EXT.
8- KB OR DB SNATCH (4/4)
9- T2B OR VUP
10- WALL BALL
11- BOX JUMP
12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6)


WEDNESDAY: CHRISTMAS DAY!!
20 min HIIT workout for fun! https://www.youtube.com/watch?v=5HIFBp6a6OU
20 Min stretch sesh with warmup https://www.youtube.com/watch?v=03JKamVnbfs


THURSDAY
    0-20 min     Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
Warm Up game or exercises of trainers choice 


20-30    Vertical Pull Strength Pullup do a ladder with a little rest in between, start at 2, go up by 1 all the way to 10
(if they can, scale as necessary, as well as add weight for advanced)


30-45 WOD


6 Min AMRAP
5 Burpee Pullup
10 Side V Up (ea side)
15 Dbl Under


250M Run


6 Min AMRAP
10 Swing
10 TRX muscle up
10 TRX Jump Squat


250M Run

FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up game or exercises of trainers choice 
15-25   LUNGE Strength
DBL KB Reverse Lunge 3 sets x 12 reps. :60-:90 rest between ea set.


Tempo KB Front Rack Step Ups
3 sets x 8 reps
3030(:3 up,:0 at the top,:3 down,:0 on the floor.)


25-45 MIN WOD:20MIN CUTOFF


400m RUN
THEN:


1 TIME FAST
10 TRX TRICEP PRESS
10 DIVER SITUP
10 KB SKULL CRUSHERS
1 min SWIMMERS
20 BOX OVER
20  TOES TO BAR
15R/15L BOTTOMS UP PRESS
30 AB MAT SITUP


AFTER:
400m RUN



SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up game or exercises of trainers choice 
20-30    Vertical Press Strength
KB Strict Press
4 sets x 10 reps
Increase off last week.

Standing Single Arm KB Strict Press
4 sets x 12 reps
12 on ea side

30-45 WOD:
16 minute E.M.O.M.


Minute 1,5,9,13: SPRINT


Minute 2,6,10,14: 10 Thrusters + 10 sit-ups


Minute 3,7,11,15: 25 D.U. (125 singles)


Minute 4,8,12,16: 10 H.R. Push-ups + 10 superwomen