TXT PROGRAMMING 12/26/22-12/31/22 STRENGTH WEEK: #9

TXT PROGRAMMING
12/26/22-12/31/22
STRENGTH WEEK: #9
Welcome to a New week of fitness TXT Community,
Our schedule for next week is the same as last week.
No 6am on monday. All clubs open at 8am and close at the normal hour.
Saturday all clubs are open 8am-1pm and we have 9am TXT at Live Oak
Sunday All clubs are closed & Monday no 6am TXT. 
​Hope to see you saturday for the last WOD of the YEAR !!
We are going to start a new year but not only that. We get to begin a new week, a new day, a fresh start to begin again! No road to meeting your goals is ever perfect. But the key to staying on track is allowing a small mess up and continuing on track to meeting your goal. Here are a few tips of how to reach a fitness goal.

1. Consistency is key, keep showing up, even on bad days.
2. Eat non processed food & cook meals.
3. Drink at least 80oz of water a day. Stay hydrated.
4. Get a good amount of sleep continually.
5. Enjoy the foods you love and don't over indulge.
6. Save drinking for the weekends or special occasions.
7. Try not to late night snack by eating enough during the day.
8. Schedule your workouts and make them important in your life.
9. Don’t beat yourself up, believe in yourself. Be your own cheerleader.
10. Rest & stretch. Recovery is as important as your workout. ​

Thank You being a part of our fitness community.
I hope you have a very happy and fun New Year full of blessings and growth. 
Thank You for being amazing,
Christa B

The Challenge cost is $60 for TXT Members
Challenge link:
https://www.eventbrite.com/e/6-week-ultimate-body-transformation-challenge-tickets-483996525637



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
10 Frog hops
then...
35/15 x 2
Crawl down & back (use mat or 6’ area) - keep hips low & level
Skaters
Scapular push ups
Then…
15/15 bicycles 
 
 
    20-30    Lift Strength
Ascending… 1, 2, 3, 4, 5...(10 min cut off)
Single Leg DL R
Snatch R
Single Leg DL L
Snatch L
KB clean & Squat (both hands on bell)
 
 
30-45     WOD (15 min cut off)
7 rounds
7/7 Single leg deadlift to KB HP (R & L)
7 Lateral Lunge Burpee (count burpee)
7 Push up
7 KB swing
7 Leg lift Ceiling stomps
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
5 min AMRAP
5 Plank Shoulder tap to pike
6 sit out
5 dead swing
 
  
20-30   Horizontal Pull
Superset x 3
3/3 Elevated SA Plank row
15 Close grip bent over row
--------
2 mins KB High pull Swing
 
 
30-45    WOD
3 rounds 45 on /15 sec rest
Push up, push back, broad jump (shuffle back or turn around)
Glute bridge, KB chest press, KB Pull over
Sit up w/ tricep ext
TRX Muscle up
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  : 2 Rounds:
5 Inchworm with pushup
10 body weight squats
5/5 Rocking lunge
10 sit ups
 
    20-30  Squat Strength 
In Class RTR with 3 reps dbl kb squat. At heaviest KB do 5 sets of 3 reps

 
30-45    WOD:
 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):
Every 3 min do 20 jump squat

·         10 Burpees Kb swing

·         20 Goblet Squats 

·         15R/15L Jump Lunge

·         20/20 KB High Pull 

·          20 cal Row or 2 min Burpee with lateral hop over mat

·         20/20 KB High Pull

·         15R/15L Jump Lunge

·         20 Goblet Squats 

·         10 Burpees kb swing
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 40 sec on/5 sec off 
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
 
    20-30   Horizontal Press
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
• Flip over for 60 second sit-ups
• 45 seconds wide push-ups
• 45 seconds elbows-to-knees crunches
• 30 seconds kettlebell diamond push-ups
• 30 seconds V-UPS
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

 
30-45  WOD
BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
10 SINGLE ARM CHEST PRESS L
10 SINGLE ARM CHEST PRESS R
10 SNATCH L
10 SNATCH R
10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP or long jump shuffle back
10 KB THRUSTER

BUY OUT: 2 MIN KB SWING/ HIGH PULL/ OVER HEAD SWING 
  
FRIDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up REPS 20/15/10/5 (3x does not change)
Mtn climber (x2 reps)
Leg scissors (x2 reps)
Touch jumps
Jump jack
 
 
    10-20    Core 
2 rounds 45/10 sec side plank (no rest, alternate sides)
superman
Inchworm hop forward/hop back
Med ball Dead Bug (press ball between arm and leg that is up)
Leg lift with Ceiling Stomp

THEN 1 min Situp
 
    20-45    WOD 25 min cutoff
3 dbl snatch
6 pulliup
9 burpee

6 dbl snatch
9 pullup
12 Burpee

9 dbl snatch
12 pullup 
15 burpee

12 dbl snatch
15 pullup
18 burpee

15 dbl snatch
18 pullup
21 burpee


 
SATURDAY 
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
Warm Up: 3 rounds
5R/5L Side Lunges
10 TRX Rows
20 Superman 
20 jump rope
 
15 - 25 Min STRENGTH POWER LIFT:
RTR 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN
FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA
 
25-45 WOD: 20 min Partner AMRAP
11 HR Pushup
11 Deadlifts (KX 106w/ 212M)
11  Ball Slams (KX 20w/25m0
11 Box Jump (KX 20inw/24inm)
Partner A runs 500m while partner B works through exercises. When partner A gets back they pick up where B left off.