TXT PROGRAMMING12/02/24 - 12/07/24STRENGTH WEEK: #1

TXT PROGRAMMING
12/02/24 - 12/07/24
STRENGTH WEEK: #1
HEY TXT COMMUNITY!!
I’m back to teaching. The last 3 months with my beautiful baby has been wonderful. TUESDAY/THURSDAY NOON LIVE OAK & MONDAY/WEDNESDAY 5:30pm SCOTTS VALLEY. 
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.) I left you some pro tips throughout the workouts. I hope you enjoy!
Have a wonderful week!
Christa 


MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
30 Mountain Climbers
1 lap traveling butt kickers
1 lap Stork walks
10 Superman 
20 Glute Bridges


    10-30  Lunge Strength  3 rounds weight should be light enough to make it through. If you are constantly resting during the work time, the weight is too heavy. Circuit through exercises. This is more about light weight and max reps


3 rounds 30 sec on//15 sec off (takes a total of 11 min ish)

• Alternating Gob KB forward Lunge
• Gob KB Bulgarian Split Squat R
• Gob KB Bulgarian Split Squat L
• KB Single Leg RDL Right + KB Clean R
• KB Single Leg RDL Left + KB Clean L

 
30-45     WOD:15 min AMRAP 2 min ON// 1 MIN BURPEE 
The weights are light so you move fast and circuit as many times during the 2min.

• 1R/1L Turkish Get Ups (KX 20W/40M)
• 10 Sit Up with Russian twist (KX 20W/40M)
• 10 DBL KB Chest Press (KX DBL KB 20W/40M)
• 50m ONE ARM Farmer carry (KX 35W/53M)  

AND LE STRETCH! DAS IT!


TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
5 hindu pushup
10 band pull a parts at chest level
5 o.h. Kb swings
40 Bicycles
  
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 Shoulder Press(weight should be hard to press by the 6th rep)
10 DBL KB NEUTRAL Strict Shoulder Press 
10 KB SQUAT BICEP CURL
10 TRX TRICEP

25-45    WOD *THE SUBE* 20MIN CUTOFF
 go light make this fast
GUIDELINES
X = cardio  BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER


WOD:
X
10 Goblet thrusters (KX w15/m25)  
X
20 push ups 
X
30 goblet squats (KX w20/m30) 
X
40/40 bicycles (per leg)
X
25/25 SNATCH (KX w15/m20)
X
40/40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 Goblet thrusters 
X


AND LE STRETCH! DAS IT!  


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds (4 min)
20 sec Frog hop
10 sec High knees


    15-25    Core Strength
3 rounds 40 sec on//20 sec of 3 Side slides + 1 Touch jump keep alternating directions til 20 sec is up.
Plank Shoulder taps
Beast Bird Dog
Hollow body Hold
KB Dead Bug
 
25-45    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)

AND THEN:
WHEN FINISHED JUMP ON A ROWER & ROW UNTIL WHOLE CLASS IS DONE! THAT WAY EVERYONE IS DONE AT THE SAME TIME.
  AND LE STRETCH! DAS IT!


THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
10 KB GOOD MORNINGS
3/3 SIDE LUNGE
3/3 SQUAT & HALO
10 JUMP JACK


    15-30    Lift Strength 20 min RTR TO WARM UP AND FIND YOUR WORKING WEIGHT. FIRST DO SUITCASE DEADLIFT AND THEN TEMPO ROMANIAN DEADLIFT.


Suitcase Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the KBs to the floor.

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: Go lite and move fast this is week 1.

Start together:
1 MIN AB MAT BUTTERFLY SITUP  BURNOUT
THEN:

·         1 round any order you please Chipper:

o   50 Pull Ups

o   50 Push Ups

o   50 Thrusters (KX DBL KB 35W/53M)

o   50 Sumo Deadlifts (KX DBL KB 35W/53M)

o   50 Weighted Sit Ups

o  50 Superman

AND LE STRETCH! DAS IT!
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN
20 JUMP ROPE 
5 INCH WORM
10 GORILLA ROW
50 M SPRINT




    20-30    HORIZONTAL ROW (Make sure shoulders are packed and lats are activated)
3 ROUNDS 30 sec ON/15 Sec OFF (PRO TIP:STAGGER CLASS)
Tempo TRX Row Tempo (3 up, 3 pause, 3 down, 0 at bottom)
KB Lawn Mower Row R
KB Lawn Mower Row L
TRX Power Pull R
TRX Power Pull L

 
    30-45     WOD (PRO TIP: stagger start class because there is two rowing sections)
3 ROUNDS
10 WALL BALL (KX 14w/20m) 
10 cal row
15 DIPS on box
30 JUMP ROPE
15 CHIN UP (hands face in)
10 cal row


AND LE STRETCH! DAS IT!


SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 10 SQUATS & 5 V-Ups 
EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min


    10-30    20 min Squat Strength Time for tempo!! RTR to warm up for your squats. Once you find your working weight then do the tempo squat completely and then do HEAVY GOBLET SQUAT. Do not super set. 


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 cutoff
  LUCKY #7  go lite go fast!!

7 Rounds
                7 Vups
                7 Snatches R
                7 Snatches L
                7 Burpees
                7 Pullups


AND LE STRETCH! DAS IT!