TXT PROGRAMMING
5/1/22-5/7/22 STRENGTH WEEK: #5 We are moving into week 5 of the 6 week challenge and also week 5 of our 10 week strength calendar which means that we are moving to less volume in reps of the strength and more challenging weight. Have a wonderful week, Christa Berry MONDAY a fun video on mobility, flexibility and stability 0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. 1 - Squats. 2 - Glute Bridges. 3 - Deadlifts. 4 - Chest press. 5 - Clean and press. 6 - Dips. 7 - Pull ups. and more Movement Patterning/Technique is warming up and teaching the movements that you will be doing in class. Warm Up: 3 rounds 5 hindu pushup 10 sit ups 5/5 KB halos 10 gob chest press 10-20 Strength Horizontal Pull: (ZOOM Plank on bench and 5/5 KB Row then hollow body hold for 1 min.) 3 ROUNDS EACH PARTNER UP A. 10 TRX row negatives (3 second lower) B. HOLDS CHIN OVER BAR or HANGING FROM BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall] 20-45 WOD: (While doing single unders every attempt at a double under = 5 reps) 1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 500m or 300 rope skips or 60 DBL Unders (ZOOM:1 min buy in burpee) 20/20 KB Clean & press (KX 20W//35M) 30 Box dips Run 500m 30 Overhead KB swings (KX 35W//53M) 20 Gorilla Row (KX 35W//53M) 10/10 TRX Single leg squat level 1 & Level 2 or PISTOL or 20 goblet squat TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 15,10,5 X walk reps each side squat jacks leg lift over the shoulder ball throw 20-30 SQUAT Strength Run the rack with single or dbl kb squat Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 30-45 WOD: 5 ROUNDS [15 MIN] 5 DBL KB THRUSTER (KX 20W//35M) 5 TRX MUSCLEUP (zoom KB skull crusher) 5R/5L KB SNATCH OR KB SWING (KX 25W//40M) 1R/1L TURKISH GETUP* from the TOP DOWN (KX 35W//53M) *After the last snatch, from the lockout, do the down phase of the getup until you are laying down and then get back up. And then switch sides. WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 alternate between the two exercises Touch jump or burpee TRX ROW or kb bent over row 10-25 Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press. 3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.) RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight. 25-45 WOD:30/20/10 -WALL BALL -BOX JUMP -Renegade Row + Push up -BALL SLAM 20 cal row (ZOOM 100 Bicycles) THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 rounds 5 inch worm scorpion 5 iron cross 5 pike toe touch 20 bicycles 10 legs up toe touch 15-25 CORE Strength: [10 MIN cutoff] REP: 30/20/10 -Dead bugs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp 25-45 WOD: 15 Min Ascending amrap start with 1 rep and do all movements on right then 1 rep all movements on left. Then 2 reps all movements on right and 2 all movements on left. Ect. (KX for advanced members 35W/53M & bottoms up with situp has no set weight.) 1. Kettlebell single-arm snatch or clean & press 2. Kettlebell windmill 3. Kettlebell single-arm front squat 4. Kettlebell single-arm Situp (KX with bottoms up hold) 5. 100 jump rope (reps stay the same.) (Zoom: Jump Jacks) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 kb good morning 10 kb swing 10 touch jump twist 10 plank hip tap Short run 20-30 Strength Power lift: Sumo Deadlift High Pulls Run the rack(start light and work up to heavy) with 8 SDHP till you find a top weight. Stay heavy for 5 total rounds. (ZOOM 10 min AMRAP 8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.) 30-45 WOD: 4 Rounds 7R/7L REV. GOBLET LUNGE or modify for what is best for your knees 4 T2B or K2E or V-up (*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. ) 14 GOBLET SQUAT 4 T2B 14 Both Hands on Single KB PUSHUP or Regular push up scaled on a box 4 T2B 7R/7L TURKISH SITUP (To hip bridge point and back down.Half of a get up) 4 T2B SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 sec off Box step up Band pull apart Over head KB swing Banded Tricep pull down 20-30 Strength Vertical Pull: 10 min AMRAP alternate partners pullup study A: 5 PULLUPS B:Waiter Carry while partner completes pullups 30-45 WOD: (30 min time cap) THE NONA BENCHMARK REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/40M) REPS: 20-18-16-14-12-10-8-6-4-2 Toes to Bar REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT -- In health & kindness, Christa Berry & Team TxT www.txtsantacruz.com Find us on Facebook
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