TXT PROGRAMMING08/28/23-09/02/23STRENGTH WEEK: #4

TXT PROGRAMMING
08/28/23-09/02/23
STRENGTH WEEK: #4


Hi TxT Community, I hope you are having an awesome weekend. Please always focus on form over weight. If you work on the skill the ability to move up in weight will come. Patience is key with any skill or endeavor.
LABOR DAY: MONDAY 9/4 Coach Nicole might teach a monday Labor day group class at live oak. I will confirm later. Otherwise ALL classes on 9/4 are canceled for Labor day.
This will be our last week of ZOOM TXT since pandemic started. Thank you to our awesome Coaches Margaux & Ariana for continuing to teach online classes for our folks at home.  Thank you to everyone who stuck with us during the trying times of lock down and the pandemic. I really appreciate your dedication to your fitness, health and our community. Thank You so much!
Beach TXT is over for the summer, thank you for coming out and getting sandy. Maybe there will be a September POP-UP Beach TXT, no promises haha.
Have a wonderful week!
Christa B



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: game tic tac toe with med ball you make up the rules 🙂 or play something else


    20-30  Strength Power Lift: 10MIN - RTR 3x, 8R/8L KETTLEBELL CLEAN with swing.
Work up to the heaviest kettlebell clean with great form. No rounding in the upper back.
Shoulders are always packed. Feet screwed into the ground.
When standing hips should be directly over hips (think plank.) Choose a single or double kettlebell.


30-45     WOD: 4 ROUNDS (focus on form this a skill based workout.) KX for all movements 22W/44M
5 Squat + Halo R & L 
1 Turkish get up to 3 windmill R (get down)
1 Turkish get up to 3 windmill L (get down)
3 DBL KB Renegade Row  + Clean + 3 swing (set up larger weights to balance and row on, no pushup.)


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
3 TRX Y/T/W
3 TRX TRICEP EXT
3 INCHWORM SCORPION
3/3 IRON CROSS
  
20-30  Vertical Pull Strength: PULLUP NEGATIVES with Partner pull ups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps
Beginner: TRX Pullup
Intermediate: Use bands
Advanced: body weight or weighted


30-45    WOD: 15 min AMRAP
2 Chin up (KX no band)
4 KB Kneeling bicep curl + stand and press R (KX 20W/35M)
4 KB Kneeling bicep curl + stand and press R
6 CAL ROW
8 BOX OVER BURPEE


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
3x 10 BUTTKICKERS + 1 SPRAWL
1 LAP BEAR CRAWL
10 JUMP JACK + TOE TOUCH
10 TRX SQUATS
 


    20-30    Lunge Strength: 3X Run the rack (RTR) FORWARD LUNGE  8R/8L reps. When you reach your top weight,  back to the beginning of the rack and work your way back up again. Stress the importance of a tight core.


30-34    WOD: CIRCUIT THROUGH THE EXERCISES IN EACH GROUPING
 20 Seconds On 10 Seconds Off For 4 Rounds Of:
    V Ups
    KB Swings (KX 35W/53M)

34-45    30 Seconds On 10 Seconds Off For 3 Rounds Of:
    Jump Rope or DBL UNDERS
    Wall Balls (KX 14W/20M)
    Goblet Squats (KX 35W/53M)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: Farmers Carry
4 sets x 20 sec on // 10 sec PLANK


    20-30  Vertical Press Strength: 
DBL KB Alternating Strict Press
4 sets x 8R/8L reps rest inbetween sets.
AFTER YOU FINISH ALL SETS OF THE ABOVE DO THE BELOW:

KB Palms Facing Strict Press (lighter weight)
3 sets x 12 reps

30-45  WOD:REPS 12/18/21/18/12 (WAITER CARRY DOESNT CHANGE) 15 min cutoff
100M DBL KB WAITER CARRY (MODIFY TO SINGLE ARM IF NEEDED OR RACK CARRY.) (KX 25W/50M)
KB SIT UP + PRESS (KX 25W/50M)
KB HOLD OVER SHOULDERS + LEG SCISSORS (KX 25W/50M) (DBL REPS)
SIDE PLANK HIP LIFT R
SIDE PLANK HIP LIFT L
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 rounds
15 sec  hollow body hold then roll over holding right
15 sec superman hold

    20-25  Core Strength: 5 minute Abs - 20 Seconds On 10 Seconds Off for 10 rounds of:
    BEGINNER - Lying Leg Raises
INTERMEDIATE - V Ups, Legs Stay Up
EXPERT - Full V Ups

    25-45 WOD: 1 Minute at each station with no rest between stations for 4 rounds: (rest 1 min between rounds) 20 MIN TOTAL
        TRX Mountain Climbers (MODIFY TO NO TRX)
        KB DBL OR SINGLE High Pull Swing (KX DBL 25W/50M)(modify to no swing)
        Bicycles
        Ball Slam (KX 15W/20+M)
        REST or PLANK


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
10 TRX HAMSTRING CURL
10 KB GOOD MORNING 
3/3 GSW STRETCH
100M ROW


    20-30  Lift Strength Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps on Each:
(really focus on getting them to the next level safely)
    BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 50lbs men, 30lb women)
    INTERMEDIATE - Double Kettlebell Suitcase Deadlift (Goal Is 2-50lb men, 2-30lb women)
    EXPERT - One Leg Deadlift (Goal Is 2-50lb everyone)


30-45 WOD: 10 Rounds As Fast As You Can Of: (ASCENDING BURPEES 😀)
        Run 250m
        Burpees (Do 20 reps First Round The 18,16,14,12,10,8,6,4,2)