TXT PROGRAMMING11/25/24-11/30/24STRENGTH WEEK: #10

TXT PROGRAMMING
11/25/24-11/30/24
STRENGTH WEEK: #10
HAPPY THANKSGIVING WEEK TXT Community!
It’s a wonderful week to get gains. Week 10 we try for harder movements and heavier weights before we reset to week 1 of our strength calendar. Make the most of it.
There is only one class on thursday. It is at live oak at 9am with me Coach Christa. Please come join us and get your turkey burner on. Friday all clubs open at 8am there is no 6am classes.
I hope to see you thursday morning!!
Have a wonderful week!
Christa B



MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
10 hanging scapular retraction
10 sec Bar hang
10 TRX Tricep ext
10 TRX Pull UP

20-30    Vertical Pull Strength 
10 rounds (5 MIN)
15 SEC ON/15 SEC OFF
HOLD CHIN OVER BAR FOR 15 SEC

5 MIN OF: THIS IS THE LAST WEEK OF OUR STRENGTH CALENDAR TRY FOR YOUR HARDEST VERSION. 
5 SETS OF 3 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT AND RTR w/KB's.
PULLUP FAST AND LOWER YOUR SELF SLOW.

30-45 WOD 16 minute E.M.O.M.
Minute 1,5,9,13: Run 50M (KX SPRINT)
Minute 2,6,10,14: 5 KB GOB Thrusters + 10 sit-ups (KX single KB 35W/53M)
Minute 3,7,11,15: 25 D.U. (125 singles) (BEGINNER 75 Singles)
Minute 4,8,12,16: 5 H.R. Push-ups + 10 superwomen




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min
20 butt kickers
10/10  x walk
1 lap side slide r
1 lap side slide L
1 Lap karaoke r
1 lap karaoke L
10/10 clam
  
20-30    Lunges- 10 ROUNDS (8 MINish) DBL OR SINGLE KB
30 ON / 15 OFF
RUN THE RACK. ALTERNATING FORWARD LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLE-BELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT. 


30-45 WOD  15 minute AMRAP:
2 Wall Walks or Inch worm (NO SHOES ON THE WALL)
4 Over mat Burpees
6/6 Sitouts
8/8 Jump Lunge or light goblet lunge
10 Heavy KB Swings (KX 40+W/70+M)
(Emphasize quick transitions) 
  


WEDNESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 Rounds 20/10
Goblet shoulder press with marching
Hindu Pushup   

15-25    Press Strength Press Strength Turkish Get Up w/ Press (Only get up NO get down.)
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  
No need to get back down- just place the bell back on the floor. 
Repeat top set 2X. Once again, plenty of rest between sets.

25-45 WOD Get As Far Through The List As Possible In 20 Minutes:
100 Rope Skips (50 dbl unders)
20 PULLUPS
 
90 Rope Skips (45 dbl unders)
10/10 One Arm KB Swings (KX DBL 25W/45M)
 
80 Rope Skips (40 dbl unders)
10/10 One Arm KB Swing clean (KX single KB 25W/45M)
 
70 Rope Skips (35 dbl unders)
10/10 One Leg Deadlifts (KX single KB 25W/45M)
 
60 Rope Skips (30 dbl unders)
20 Goblet Squats (KX 40W/70M)
 
50 Rope Skips (25 dbl unders)
10/10 Bottoms Up Presses (KX 20W/40M)
 
40 Rope Skips (20 dbl unders)
20 Wall Balls (KX 14W/20M)
 
30 Rope Skips (15 dbl unders)
20/20 Mountain Climbers (R&L)
 
20 Rope Skips (10 dbl unders)
20 Ball Slam (KX 20W/30M)

10 Rope Skips (5 dbl unders)  
  

THURSDAY only class at live oak 9am HAPPY THANKSGIVING
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
20 jump jack
10/10 ice skaters
1 lap bear crawl
1 Lap high knees

20-30    CORE 8 rounds 20sec on /10sec off
Side Vup (Switch sides every round)
THEN:
50 Bird Dogs 
50 Dead Bugs

30-45  WOD START WITH: 1 MIN FARMER CARRY (KX DBL 53+W/80+M)
THEN:
10 MIN AMRAP
10M WAITER CARRY
5/5 SIDE PLANK HOLD WITH ONE LEG LIFT 
5 PUSHUP
5 DBL KETTLEBELL PUSHUP TO LSIT (Bigger KB will be better for balance)
5 FAST BODY WEIGHT SQUAT(no weight)
5/5 KB ALTERNATING LUNGE AND UNDER FRONT LEG PASS (Keep posture upright.) (KX single KB 20W/35M) (Modify with pulsing lunge or omit exercise.)
5 SITUP
THEN END WITH: 1 MIN FARMER CARRY (KX 53+W/80+M)
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 20,15,10
KB GOOD MORNING
HIP BRIDGE
MTN CLIMBERS (DBL REPS)

20-30    Lower Pull (LIFT) Strength - Sumo Deadlift RTR 3 reps 
When you find your heaviest weight do 5 sets of 3 reps 

30-45 WOD (KX 53+W/80+M) USE A LARGE KB FOR BALANCE & BE CAREFUL THAT YOU ARE SET UP FOR DEADLIFT WITH THE BEST FORM
15 Single KB Deadlift + Plank Jump Back (Hands on KB handle and hop back into plank, then hop forward)
5 Frog Hop forward & Backward (1 rep)


10 Single KB Deadlift + Plank Jump Back 
10 Frog Hop forward & Backward (1 rep)


5 Single KB Deadlift + Plank Jump Back 
15 Frog Hop forward & Backward (1 rep)


10 Single KB Deadlift + Plank Jump Back 
10 Frog Hop forward & Backward (1 rep)


15 Single KB Deadlift + Plank Jump Back
5 Frog Hop forward & Backward (1 rep)


SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 MIN EMOM Alternate between the two minutes for a total of 6 min
EVEN MIN: 10 Gorilla Row + 3 Pushup
ODD MIN: 20 Bicycle + 5 v-up

20-30    Horizontal Pull Strength -  
RTR work up to your most challenging 3 rep LAWN MOWER ROW 
DO 3 sets of 3 reps at top weight then work up to your heaviest 1 rep max

30-45 WOD
15 Minute ASCENDING REP AMRAP:
1,2,3... R/L TRX Power Pull
1,2,3...Knees to Elbows or V-up
1,2,3... Wall Balls (KX 14W/20M)
10,20,30 Jump Rope (KX 5,10,15 ..DBL UNDER)

In health & kindness,
Christa Berry & Team TxT
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