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! 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
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