TXT PROGRAMMING12/16/24-12/21/24STRENGTH WEEK: #3

TXT PROGRAMMING
12/16/24-12/21/24
STRENGTH WEEK: #3
Hi TXT Community!!
6 WEEK Ultimate body transformation challenge starts Januray 3rd !!
https://www.eventbrite.com/e/2025-new-year-6-week-ultimate-body-transformation-challenge-tickets-1067690152989

The week of christmas clubs are open 8-1pm christmas eve and christmas day the clubs are closed. There will be 8am and noon class on christmas eve. If you need a sub please find one asap. This is also Coach Ryan’s last week of teaching TXT. Thank you for joining the TXT team Ryan we will miss you! But he will be available for subbing. Coach Gabe is re-joininig the TXT team at live oak in the new year. He will be teaching 6:15am tu/th at live oak. Plus live oak will be moving to a new room on the winward side & evening classes will move to 5:15pm in the new year. The move to the new room is TBA. We are also welcoming Stephanie to the TXT team who is currently training to teach 6am's at cabrillo fitness.
Have a wonderful week!
Christa B




MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 20,14,10 :  
Jump Rope 
Plank leg lift
KB swings (focus on a good henge movement)
Bicycle (DBL REPS)


20-30   CORE Strength : 
START WITH: 1 min Plank
THEN

REPS 20,16,12,8,4
Plank Shoulder tap (divide reps)
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Sit up 
Straight leg + Toe touch
DBL Leglift with Ceiling Stomp (controlled lower)

THEN
FINISH WITH: 1 min Plank


30-45 WOD 4 Rounds:
250M run or row
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols (MODIFICATION SINGLE LEG BOX SQUAT)
12 Sumo Deadlift High Pulls

Foam Roll 5 min






TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 20-12-8 reps of:
Walking lunge (divide between legs)
Waist Banded good morning (focus on engaging hamstrings in henge motion)
Sprinter Sit Up (divide between legs)
  
20-30  LIFT Strength: DBL KB Front Rack Reverse Lunges + SUITCASE DEADLIFT
Run the rack with front rack reverse lunges in sets of 4R/4L + 10/10 Suitcase Deadlift. The two movements do not have to use the same weight. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight.


30-45 WOD 21-15-9
Wall balls
1 Lap WALK GOBLET LUNGE
X5 Mountain Climbers (105, 75, 45)
Abmat Sit-ups
BOX JUMP

  Foam Roll 5 min


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min EMOM
ODD: 6 TRX jump lunges, 5 hollow body rocks, 4 band pull aparts 
EVEN: 4 burpees, 6 Dead bugs

20-30    Horizontal pull Strength:
 10/10 Plank on a box while OA Row + 10 TRX LAWN MOWER row (Tempo 3 up, 3 pause at top, 3 down, 0 at bottom.)

Run the rack with OA Plank on a box while OA Row (or bent over row, or lawn mower row) in sets of 10/10 reps + 10 TRX Lawn Mower row. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! Tempo does not change. 


30-45 WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...)
TRX Muscle Up 
Gorilla row (1R/1L)
Goblet squats
TRX W
X10 Jump Rope (x5 DBL Under)

FINISHER: 
1 minute wall sit (hardest modifications possible)

Foam Roll 5 MIN



  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 TRX Pullup
10 Single leg box squat
15 grasshoppers
5/5 box step up
Short Run


20-30   Squat Strength: 4 rounds
8/8 KB single arm Front rack Box Step up + 10 DBL KB Rack Squat


30-45  WOD: 
Run 250m 3x
15 Toes-to-bar (Mod: V-up and over)
15 OH KB Swing (KX 25/40)
15 Goblet squat (KX 35/53)

Run 250m 2x
10 Toes-to-bar
10 OH KB Swing
10 Goblet squat

Run 250m 1x
5 Toes-to-bar
5 OH KB Swing
5 Goblet squat

FOAM ROLL 5 min


  
FRIDAY strength should start at 10 min in 
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds:
10 ALTERNATING  KB SWINGS
10 WINDMILLS R
10 WINDMILLS L
5/5 Halo 


10-30    Horizontal Press Strength: Take 5 MIN RTR TO FIND YOUR TOP WEIGHT FOR DBL KB CHEST PRESS, THEN ON TOP WEIGHT START:
10 MIN AMRAP
8 DBL KB CHEST PRESS WITH HIP BRIDGE] (on challenging weight)
8 PUSHUP (best version of a plank pushup, no pushups on knees. Elevate hands to box if you need to.)
1 MIN MTN CLIMBER


30-45 WOD : Buy in: 10 Renegade Row + Pushup
8 Minute AMRAP:
7 Ball Slams
7 Box jumps
7R SINGLE ARM KB Clean n' Press (touch ground every time, no swing)
7L SINGLE ARM KB Clean n' Press (touch ground every time, no swing)
7R/7L TRX Power Pulls

Buy Out: 10 inch worm + pushup

FOAM ROLL 5 MIN


SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 18/12/8
Plank to Pike toe touch (divide reps)
Side V-UP (divide reps)
Flutter Kick
Swimmers


20-30    Core Strength: 4 rounds
5/5 Around body KB
10 Hollow body rock
10/10 Side plank hip lift
10/10 Goblet March
10 hollow body rock


30-45 WOD 15 min total
3 ROUNDS  (CIRCUIT THROUGH EXERCISES)
45 seconds on //15 seconds off. 

• KB Swings (KX 35W//53M)
• Legs Up V ups (KX KB 15W//25M)
• Jump Rope or jump jack
• KB Situps (KX Holding Kettlebell Overhead 15lb Women, 25lb Men)
• FAST Bodyweight Squats (Use a wall ball for correct squat depth)

Foam Roll 5 MIN

In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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