TXT PROGRAMMING03/10/25-03/15/25STRENGTH WEEK: #5

TXT PROGRAMMING
03/10/25-03/15/25
STRENGTH WEEK: #5
​Hey TXT Community!!
We’re kicking off a once-a-month group hike, and you’re invited! This month, we’re heading to Nisene Marks in Aptos on Sunday, March 23rd. Expect a fun 1-1.5 hour hike, a low river crossing, and great company. Socially friendly pups on leash welcome.
Meet-up: 9 AM at the Aptos Safeway parking lot.
I’ll send a reminder email closer to the date.


Sign up for a fun self defense class with Coach Christa’s husband Sensei Sanford at Sanford Martial Arts Dojo
 Saturday, March 22nd 10am-noon
 $40
Sign up now, spaces are limited (info on flyer)
In health & kindness,

Christa Berry & Team TxT
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MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds
10 banded tricep ext
10 hands facing up band pull aparts 
10 TRX ROW
10 KB Deadlift


    20-30  Strength Horizontal Pull BENT-OVER ROWS
Run the Rack with sets of 6 bent-over rows. KEEP BACKS FLAT FLAT FLAT AND MINIMIZE JERKING. Can modify to Lawn mower row.
Here is a demo: https://www.youtube.com/watch?v=aSUFI6B1IH8

30-45     WOD Martha 40 seconds on 20 seconds off for each exercise for 3 rounds. Count total reps of every exercise to score. Aim for higher total reps.
        
Beginner
Swings (15lb women, 20lb men)
                Crunch Tucks
Jumping Jacks
Kettlebell Situps (Holding Kettlebell overhead 5lb Women, 10lb Men)
                TRX Squats
                
        Intermediate
Swings (25lb women, 35lb men)
                Legs Up V ups
Jump Rope
Kettlebell Situps (Holding Kettlebell overhead 15lb Women, 25lb Men)
                Bodyweight Squats
Advanced
Swings (35lb women, 50lb men)
V Ups
                Double Unders
                Kettlebell Situps (Holding Kettlebell overhead 25lb Women, 35lb Men)
TRX Jump Squats






TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min AMRAP
5 BOOT STRAPPER
10 Gob Box Squat
10/10 Banded Donkey Kick
10/10 Clam
  
20-30  SQUAT Strength SQUAT
- Run the rack  6 REPS DBL KB SQUAT 
-After advanced students have run the rack once, progress them to Pistols (one-legged squats). Utilize TRX's, chairs, and posts for assistance.
- Students should have a strong squat before progressing to pistols (at least a double-25lb front squat). 
30-45    WOD REPS 30,20,10 
-Wall Balls
-OA SWING (15R/15L, 10R/10L, 5R/5L)
-KB HALO (15R/15L, 10R/10L, 5R/5L)
-Double unders (or 150/100/50 singles)
RUN 250m


  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  5 MIN AMRAP
Short distance Single Arm KB Bent Carry 
10 Banded Chest Press
5/5 Scorpion
    20-30    Strength Horizontal Press Chest press: RTR with single-arm chest press for 5 reps each side. Free arm should maintain an isometric hold while the other arm presses. Complete 4 sets at top weight. 

30-45    WOD Five 3-minute rounds:
**Set timer for 3 minutes and have students perform given exercises. The remaining time when completed is rest time. Have them complete this 5 times (15 minutes total). 
-50m sprint
-5 burpees 
-10 goblet squats
-15 abmat situps


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: MED BALL MADNESS: 2 ROUNDS
**Partner up. Complete list of exercises twice. There is 30 seconds of exercise and 10 of rest (transition time). Go grab a medball!**


-Plank clap (face each other in push-up plank. Clap opposite hands with partner and keep alternating until time is up. MINIMIZE SQUIRMING**
-Sit-up tosses
-Russian twist tosses R (sit side by side, feet in air. Touch med ball to the ground on your side, then toss)
-Russian twist tosses L  (sit side by side, feet in air. Touch med ball to the ground on your side, then toss)
-Squat tosses
-Ball Slam to partner (throw med ball at ground and bounce to partner)

    20-30  CORE Strength
1) L-SIT PRACTICE ON YOGA BLOCKS
-6 rounds:20 seconds ON/ 20 seconds off
**Remember, you can scale down to one-leg lifted for beginners**
2) 4 rounds (30 sec ON/ 10 sec OFF)
-Partner medball sit-up tosses


30-45  WOD (1 time through in order)
**set a timer for 60 seconds. Every time the bell goes off, have your students do 10 jumping jacks)
-30R/30L Single Leg Romanian Dead lift OR 60 Deadlift
-30 Hand-release Push-ups
-15/15 Goblet Bulgarian Split Squats
-30 Pull-ups
-30 Sit-ups to med ball Russian Twist
-15R/15L TRX Power Pulls


  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 Rounds
10/10 Single Leg Glute Bridge
10 TRX Hamstring curl
5/5 Lawn mower row
10 Hanging Scapular retraction


    20-30    Strength Power lift DEADLIFT 10 MIN AMRAP
RTR Single Arm Suitcase DL 6/6 reps each side 
RTR as many times as possible

    30-45    WOD Chipper 
**Bounce around exercises in whatever rep range you want. Just make sure it's all completed!**
-30 (15R/15L) KB cleans
-30 Toes-to-bar or Leg Lifts or V-ups
-30 Box jumps (or TRX jump squats)
-30 Dips
-30 DBL KB Push Press
-30 Double Unders or 150 singles
-30 TRX W
-30 Sumo Deadlift High Pulls
-30 Ball Slams




SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 MIN AMRAP
5 later raise
5 front raise
10 KB Thruster
5 Pike pushuo
150m Row

    20-30  Strength Vertical Pull
DOUBLE STRICT VERTICAL PRESS (NO LEGS!!!)
**If they cannot clean it, they cannot lift it overhead**
- 6 lifts:
Round 1: 10 reps
Round 2: 8 reps
Round 3: 6 reps
Round 4: 4 reps
Round 5: 2 reps
Round 6: 1 rep max

30-45 WOD 15 MIN AMRAP  **Partner A switches with Partner B is done with Ball Slams and takes over EXACTLY where partner B left off in the AMRAP**


Partner A:
30 Ball SLAM

Partner B: 
10 Dips on Box
12 Burpees
14 Swings
    

​