TXT PROGRAMMING 12/27/21-1/01/22 STRENGTH WEEK: #7 Happy New Year!!

TXT PROGRAMMING
12/27/21-1/01/22
STRENGTH WEEK: #7
Hi TXT community,
As this year draws to a close i reflect on the hectic last year we have endured, So many changes, ups and downs. But through it all we have continued to strive to stay healthy, fit and strong. I look forward to our new year of meeting goals and staying healthy. Our schedule for this week is normal until Friday (new years eve.) New years Eve will only have 9am TXT at live oak all other classes canceled and all clubs are open 8-1. New years Day sat 1/1/22 there is no class and all clubs are closed. I hope you can join us for the workout at 9am at live oak. There is no zoom class on Friday and Saturday.
Thank you for being a part of our fitness community. We hope you have a happy healthy new year!! 
Christa B


MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 pike pushups
10 Beast bird dog 
10 R/L Side plank leg lift
10 r/l pulsing lunge
 
 
    20-30    Vertical Press Strength
10 min AMRAP 
Turkish get up with press (should have 7 presses)
 
30-45     WOD: 3 ROUNDS
3 ½ kneeling KB curl to OH press R (right knee down)
3 ½ kneeling KB Curl to OH Press L (left knee down)
6 Kneeling overhead tricep extension (of standing if bad knees)
6 wall walks or inch worms with pushup
9 renegade row + Pushup
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 30/20/10 Reps Split between Each Side
V-Ups
R/L side V-UPS
R/L Single Leg V-UPS
  
20-30 Core Strength 1 round 30 secs each no rest
Leg Lift circles (lift legs splits up and tap toes together at top, then splits down & toe tap at bottom)
Leg Lift to ceiling stomp
Leg lift with leg criss cross
Cross crunch knee to elbow
Russian twist
Leg lift
Flutter kicks
Toe taps holding legs out
Leg Lift ceiling stomp
Reverse crunch
Bicycles
Side plank hip lift L
Side plank reach through L
Side Plank Hold L
Side Plank Hip Lift R
Side plank reach through R
Side Plank Hold R
Plank
Plank rock forward and back
Crossbody mtn climber and spider plank
 
30-45    WOD 15 min AMRAP every 3 min STOP and everyone does 10 sitouts or grasshoppers then continues.
10 Leg Lift Ceiling stomp
10 GOBLET SQUAT  (kx 35w/53m) 
10 V UPS 
10 BALL SLAM (kx 15w/25m) or KB Pull to catch from ground
10 Situp
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:   2 rounds
30 sec DISH TOWEL  or TRX HAMSTRING CURL
30 secHIGH KNEES
30 secKB GOOD MORNING behind the butt
1 MIN BICYCLE FAST!!!   
 
    20-30   Lift Strength: RTR work up to 5x 5 reps each side SINGLE LEG DEADLIFT – super set  with a set of 10 KB DEAD DRAG in between
 
30-45    WOD: 
5 ROUNDS(20min Cutoff)    
10 Goblet Squat
5/5 O.A KB Swing/Clean/Squat
10/10 Windshield Wipers 
10 Box Jumps
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds 30 on/ 10 off
    Skaters
    Plank shoulder taps
    Alternating V-ups
    Squat with reverse lunge R & L
 
    20-30   Horizontal Pull Strength: 4-5 Sets
5/5 Gorilla row (from KB on ground)
5 Close grip bent over row
5 KB Highpull
 
30-45  WOD: 3 rounds:  
2/2 turkish getups, https://www.youtube.com/watch?v=iM2oTXgnDRU
5/5 KB Highpull swing
10 T2B or V-up
10 renegade row (NO PUSHUP)
50/50m one arm Waiter Carry
  
FRIDAY ONLY CLASS 9am LIVE OAK 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM or XWALK
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT
 
    20-30    Strength Squat 10 min amrap
RTR 5 DBL KB or GOB Squat when you reach top weight 5x5 of squat 
 
    30-45    WOD: Jump rope can be jumping jacks
40 double unders or 200 jump rope
Then:
4 rounds of:
5/5 pistols
5/5 kb swing to bottoms up press
 
Then:
30 double unders or 150 jump rope
 
Then:
4 rounds of:
5/5  snatch
10 single leg vups
 
Then:
20 double unders or 100 jump rope
 
SATURDAY NO CLASS HAPPY NEW YEAR!!
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 Glute Bridge with a pulse 
10 push ups
40 Mountain Climbers
40 Leg scissors
 
    20-30    Horizontal Press Strength 
Triple Set
4-5x
5R/5L Bottoms Up Chest Press
5 DBL KB Chest press
 
30-45 WOD:
Pyramid: 3-6-9-12-15-12-9-6-3
    KB OH swing
    Goblet Curtsey Lunge (R/L)
    SA KB clean, the high pull (R/L)
    Push up


​