TXT PROGRAMMING 5/6/24 - 5/11/24 STRENGTH WEEK: #1 MURPH & 6 week ultimate Body transformation challenge

TXT PROGRAMMING
5/6/24 - 5/11/24
STRENGTH WEEK: #1
HEYOOOH TXT TEAM!! IT'S FOAM ROLL CHALLENGE THIS MONTH!!  All Foam roll sessions should only take 5 min.  Time to loosen up and cool down after every class. 
We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.) The strength section is longer please read ahead so you can time your class accordingly. I tried to highlight parts I thought might be helpful. I hope you enjoy!
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We also have the Murph coming up Monday may 27th 9am Live oak and a make up Murph June 1st 10am Live oak. Friends and family are welcome. 
MURPH T_SHIRT & TANK TOP ORDER FORM LINK:
https://www.customink.com/g/ujv0-00cv-b0ec
Please order asap!! the order form closes on May 16th

6 WEEK Ultimate body transformation challenge starts May 25th
https://www.eventbrite.com/e/6-week-ultimate-body-transformation-challenge-tickets-895556622967?aff=oddtdtcreator
Have a wonderful week!
Christa Berry



MONDAY mobility and warm up should only take 10 min
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
3/3 GSW
3/3 side lunge
10 Dead Bug
30 butt kicker
1 lap skips


    10-25  Lunge Strength  3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 15 min strength section.
10/10 Dbl KB of Goblet forward Lunge
10/10 Dbl KB or Goblet Bulgarian Split Squat
10/10 Dbl KB or single KB Single Leg RDL + KB Clean

 
25-45     WOD: *THE SUBE* 
20MIN CUTOFF
GUIDELINES
X = cardio 
BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X

Foam Roll Challenge:
https://www.youtube.com/watch?v=Jl-9x8DKmkQ&t=58s
5 min total  choose a timer for 30 sec
30 sec each side calf
30 sec each side hamstring
30 sec each side glute
30 sec each side IT band 
30 sec each side quads


TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
10 hanging scapular retraction
5 Very lite weight Lateral DB raise
10 jump jack
30  bicycles
1 lap side slides
  
10-25   Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
3 Rounds
10 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep)
10 DBL KB NEUTRAL Strict Press 
10 HINDU PUSHUP or PIKE PUSH UP
10 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT.

25-45    WOD 
WOD  Benchmark THE RICK BURGER
(20 min cutoff) PRO TIP: separate movements to modify 
50/50m OA KB Waiter Carry (KX 25/40)
50/50m OA KB Farmer Carry (KX 40/60+)
40 DBL KB Clean + Squat (KX 25/40)
30 Box Jump (KX 20/24)
20 Pull Up (KX no band)
10 Burpee + Wall Ball (KX14/20) 
50/50m OA KB Farmer Carry (KX 40/60+)
50/50 OA KB Waiter Carry (KX 25/40)


FOAM ROLL CHALLENGE:
https://www.youtube.com/watch?v=JxyxY-jVNm8
10 Rep each side psoas
10 rep whole low back
10 rep whole upper back
10 rep Thoracic spine mobility stretch over foam roller
10 rep Lat Roll R
10 rep tricep R
10 rep chest R
10 rep deltoid R
10 rep bicep R
10 rep seratus R
10 rep Lat Roll L
10 rep tricep L
10 rep chest L
10 rep deltoid L
10 rep bicep L
10 rep seratus L
5/5 reps laying on foam roller trap stretch






  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds (4 min)
20 sec crunch tuck or dead bug
10 sec rest


    20-30    Core Strength
3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL SLAM TOSS
KB Goblet hold and March with very little movement
Beast Bull Dog
KB Dead Bug
Hanging Leg lift OR slow lift and lower lying leg lift
 
30-45    WOD:
  “The TERRIBLE 10’s” - PRO TIP: Make sure to do the challenging version/weight on each exercise, or you will finish the circuits too quickly. 

Start together:
1 MIN AB MAT BUTTERFLY SITUP  BURNOUT

THEN:

·         3 rounds: (8 min Cut Off must move on after 8 min)

o   10 Pull Ups

o   10 Push Ups

·         3 rounds: (8 min Cut Off must move on after 8 min)

o   10 Thrusters (KX DBL KB 35W/53M)

o   10 Deadlifts (KX DBL KB 35W/53M) same weight as thruster

·         5 rounds: (8 min Cut Off must move on after 8 min)

o   10 Weighted Sit Ups

o  10 Superman

AND LE STRETCH! DAS IT……..ALMOST

Foam Roll CHALLENGE:
https://www.youtube.com/watch?v=muSX2gNYf3k
1 min T SPINE Roll
30sec/30 sec Glute roll
30sec/30sec quad roll
30sec/30sec hamstring roll
30sec/30sec Lat roll
  
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
3/3 Squat & Halo
10 KB Swing


    15-30    Lift Strength 20min superset exercises
KB between the feet Dead-lift
3 sets x 8 reps
Touch and go reps, :03 sec  tempo lowering the KB to the floor.

DBL KB Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD (PRO TIP: stagger start class)
3 ROUNDS
10 WALL BALL (KX 14w/20m) 
10 cal row
15 DIPS
30 JUMP ROPE
15 TRX W
10 Box Jump

FOAM ROLL CHALLENGE:
https://www.youtube.com/watch?v=v9DC6jcAvss
1x through 30 sec on each
Calfs each side
Hamstrings each side
Glutes each side
Shin each side
Quad each side
Inner thigh each side
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 20/10
TRX T
Bar hang




    20-30    Tempo TRX Row OR Goblet bent over row with tempo
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10. Can change to lawn mower row to take pressure off of low back. Core MUST be engaged. 
 
    30-45    WOD  15 min cutoff
  LUCKY #7 FOR MAYOR MARGAUX!! 
- 7 Rounds of the following exercises for 7 reps each.
                7 Vups
                7 Snatches R (KX 35W/53M)
                7 Snatches L
                7 Burpees
                7 Chin Ups (hands face in.)

Foam Roll CHALLENGE:
https://www.youtube.com/watch?v=mzB0Vy_JJhE
5x up and down spine
3x up and down right spine
3x up and down left spine
5x T-Spine arch over foam roller
5x Lat roll R
5x Chest roll/ anterior delt  R 
5x Lat roll L
5x Chest roll/ anterior delt  L
5x Tricep roll on the wall R
5X Tricep roll on the wall L




SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 5R/5L Split Squats & 5 V-Ups 
EVEN: 10 JUMP JACK SQUAT Then hollow hold the remainder of the min


    20-30    Squat Strength Time for tempo!! SUPERSET exercises 10 min cutoff. Choose a weight you can finish 3 rounds in 10 min 
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD: 15 min AMRAP 2 min ON// 1 MIN Ball Slam
1R/1L Turkish Get Up (KX 35W/53M)
10 Sit Up with Russian twist (MODIFY JUST TWIST OR JUST SITUP)
10 DBL KB Chest Press (KX 35W/53M)
5/5 Gob Box Step Up (KX 35W/53M)
10 Superman

Foam Roll CHALLENGE:
https://www.youtube.com/watch?v=9a3awO81tUM
10x quad R
10x IT band R
10x Glute R
10x Hamstring R
10x adductor R (INNER THIGH)
10x Calf R
10x quad L
10x IT band L
10x Glute L
10x Hamstring L
10x adductor L (INNER THIGH)
10x Calf L