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TXT PROGRAMMING
08/25/25-08/30/25 STRENGTH WEEK: #9 Hi TXT Community, there is a 6 week challenge starting September 5th. TXT Members have an extra special price, click the link to find out more. Here is the link: https://www.eventbrite.com/e/6-week-ultimate-mind-body-challenge-tickets-1555026950469 And here is a link for new TXT clothes please let your classes know. You have until september 20th to order. And then we should receive it by Oct 6th. Here is the link: https://www.customink.com/g/ujv0-00cy-1gnk?pc=TXN-173480&utm_campaign=gof_org_open&utm_content=body_gof2&utm_medium=email&utm_source=gof_org_txn Beach TXT is Back on this friday!! Have a great week! Christa B MONDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique, WARM-UP (5-10MIN) Warm Up: 2 Rounds (warm up those hamstrings and back.) 5 kb good morning 10 lite kb squats 3 R/L Rocking lunge 10 sit ups 10 trx row 10 MIN AMRAP STRENGTH: SUPERSET 15 TRX HAMSTRING CURL 3 reps heavy reps SUITCASE DEADLIFT WOD: 20 MIN For your best time with challenging weight. RUN 500M or 30 burpees 10/10 Bulgarian split squat ------------------------- finish 2 ROUNDS Double Kettlebell Swing x 10 Reps or 5/5 each side Double Kettlebell Snatch x 10 Reps or 5/5 each side Double Kettlebell Front Squat x 10 Reps or 5/5 each side Double Kettlebell Clean and Press x 10 reps or 5/5 each side H.R. Push Ups x 10 Reps Double Kettlebell Highpulls x 10 Reps or 5/5 each side ---------------------------- then: 10/10 Bulgarian split squat RUN 500M or 30 burpees TUESDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 40 sec on/15 sec off 2 Rounds TRX Row Alternating single leg v-ups Alternating plank/pike reach Alternating wide stance lateral lunge 15 min RTR WITH LAWN MOWER ROW SUPERSET WITH TRX ROW 3 heavy LAWN MOWER ROW (on each arm) and 15 HORIZONTAL TRX ROW WOD:1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. Row 1000m or 300 rope skips or 150 DBL Unders or 100 jump jacks 10/10 KB Strict press (ON EACH ARM) 30 bench dips Run 500m or Row 30 Overhead KB swings 10/10 TRX Power Pull 10/10 Pistols per leg or single leg squat on to box 100 Situps DONE --------------------------------------- WEDNESDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up: 3-4 Rounds 40 Mountain Climbers 10/10 S.L. Glute Bridge 20 Air Squats 10/10 Clams STRENGTH: 10 minute EMOM: OPTIONAL RUN THE RACK -3 double cleans + 3 dbl kb squats (Weights touch the ground after every clean. When 4 cleans are completed, then perform 3 squats) WOD: 15 Minute AMRAP: (Start back over,When you reach the bottom) 25R/25L OA Swings 40 Air Squats 30R/30L Mountain Climbers 20 Dbl KB Push-press 10 Hollow Body Rocks 20 DBL KB Push Press 30R/30L Mountain Climbers 40 Air Squats --------------------------------------- THURSDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 3 rounds 30/10 Scapular pushups High Knees Single KB Goblet chest press with hip bridge Jumping jacks or jump rope 10 MIN STRENGTH: DBL KB CHEST PRESS 3 heavy reps DBL KB CHEST PRESS with 3 tempo pushup (3 sec negative, 1 sec pause at bottom) WOD: CHIPPER!! you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE (20 MIN TIME CAP) 1 round
--------------------------------------- FRIDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up REPS 20/15/10/5 (3x does not change) 5 MIN CUTOFF 3 x side shuffle Skaters with balance Touch jumps 3x Bear crawl forward and backward 5 MIN -SKILL: Partner L-sit or rest for 30sec if you don't have a partner tips and demo 5 ROUNDS 30 sec Partner A 30 Sec Partner B 10MIN Strength: 8 Min Cut for first part 5 sets of 3reps TURKISH SIT UP R&L 30 bicycles in between each set of Sit Ups -After 8 min (everyone together) 2 minute plank hold (Play a game. Talk and help pass the time) WOD: 10 min cutoff 3 ROUNDS Short run or Row TRAINERS CHOICE 21 Wall Ball 15 Sit up 9 Burpee Box Over 50 Jump rope --------------------------------------- SATURDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 3-4 Rounds 30 Grasshoppers 10/10 x walk 30 leg scissors 10/10 Lunges 10 MIN -SKILL & Strength: Partner PISTOLS if you have no partner rest for 30 sec Or you can practice single leg box squats. Alternate legs for the 30 sec. 5 ROUNDS 30 sec Partner A works and B rests 30 Sec Partner B works and A rests SINGLE LEG Deadlift 5 rounds 5R/5L reps at a heavy weight, WOD: THE SANDWICH 15 MIN CUTOFF Begin by performing one rep of the double kettlebell snatch and the renegade row. Each cycle there after you will load one additional ingredient (one rep of one new exercise), and continue to cycle through, without rest, until you have constructed a 5-layer sandwich. This should be difficult and require a lot of control. Once you reach Layer 5 work backwards deconstructing the sandwich. Doubles can be broken up into single arm. Create your sandwich like this: Layer 1 – Double Snatch + Renegade Row Layer 2 – Double Snatch + Double Press + Renegade Row Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row Perform only one rep of each exercise. No rest between layers. Recommended Operating Weight: Pair of 35lb or 50lb kettlebells for most males Pair of 20lb or 25lb kettlebells for most females -- In health & kindness, Christa Berry Owner + Master Trainer, Toadal Cross-training Since 2016 2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024 3rd Place: Best Fitness Class Toadal Crosstraining by Santa Cruz Good Times 2025 www.txtsantacruz.com Find us on Facebook Follow us on Instagram
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