TXT PROGRAMMING12/29/25-01/03/26STRENGTH WEEK: #7

TXT PROGRAMMING
12/29/25-01/03/26
STRENGTH WEEK: #7
HAPPY ALMOST NEW YEARS TXT FAM!!! There is two 8am New years eve classes cabrillo with Rose & west side with Yvette. NYE the clubs are open 8am-1pm. New Years day there will be no class and all clubs are closed. Friday all classes are normal but no 6am. Saturday will be the first scotts valley 8am TXT class. 
Monday there is a new bench mark in celebration of our member Gary at west side who is turn 70!!! Hooray!! 
All scotts valley classes will now be upstairs in the spin room and pilates room. There is no monday class. But there will be a tuesday 6:30pm class with me! TXT SV is separated into 2 rooms because the pullup bar, boxes and rowers cannot fit in the other room that we will be sharing with other classes. All the kb’s will be in a small side room attached to the pilates room upstairs. The SV management team moved all our gear upstairs for us. 

Happy New Year,
Christa B



MONDAYshorter warm up, longer wod
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
5 minute cut off:
    10 pike pushups
    5/5 tall plank bird dog
    5/5 Side plank leg lift
    20 Jump rope or 20 jump jack


    15-25    Vertical Press Strength (choose a challenging weight)
        5 rounds - 5 reps on each
    ½ kneeling KB curl to OH press R (right knee down) 
    ½ kneeling KB Curl to OH Press L (left knee down)
    Squat HOLD Bicep Curl
    Goblet tricep extension 


25-45 WOD:THE GARY BENCHMARK 20 min cutoff
7 ROUNDS
10 TRX MUSCLE UP
10 KB SKULL CRUSHER (KX 35W/53M)
10 KB SWING(KX 35W/53M)
35/35 Bicycles
10/10 KB SNATCH (KX 25W/44M)( in to turkish get down
Then switch to turkishget down on the other side)
1/1Turkish get down (KX 25W/44M)





5 MIN STRETCH/FOAM ROLL


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up:
4 ROUNDS 30 on/05 off

• OVER THE SHOULDER BALL SLAM THROW
  
• BATTLE ROPES IF YOU GOT EM OR BALL SLAM
  
• GRASSHOPPERS (ELEVATE HANDS TO MAKE IT EASIER)
  
• SQUAT HALO 
  

20-30 Core Strength
3 ROUNDS 35 sec on/10 sec off
Diver sit up (arms circle over to hug knees then circle back to hollow hold)
Side V-UPS R
Side V-UPS L
Single Leg v-up alternate 
KB HALO (choose a challenging weight)


30-45    WOD 20 min cutoff SET TIMER 2 min on 1 MIN JUMP ROPE
Pyramid: 2-6-10-14-10-6-2 split reps between sides 
get as far as you can in:
    KB swing (KX 35W//53M)
    Pull up
    OA KB clean  (KX 25W//40M)
OA KB Swing high pull  (KX 25W//40M)
    Box Jump (KX 20w//24m)


5 MIN STRETCH/FOAM ROLL


WEDNESDAY shorter warm up, longer wod NEW YEARS EVE!!
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. 
Warm Up   3 rounds
5/5 box stepup
5/5 90/90 hip roll
5/5 x-walk
Short run trainers choice


    15-25   Lift Strength: 12 min EMOM 
ODD: FULL MIN of KB SWING (remember to breath and engage abs.)
EVEN: 5 SINGLE ARM KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week (SWITCH ARMS EVERY ROUND)


25-45    WOD: One time through, top to bottom. CANNOT DO OUT OF ORDER but you can rest. 20 min cutoff
100 FROG HOPS
45/45 Jump Lunge
80 Swing High Pulls (KX 35W//53M)
70 GOB Squat (KX 35W//53M)
30/30 PLANK up/down (DONT DIE HAHA)
50 KB Skull Crushers (KX 25W//40M)
40 T2B or V-up
15/15 BURPEE Box Overs
20 Candle Stick or (hollow rock then squats)
5/5 Sit Outs


5 MIN STRETCH/FOAM ROLL
  
THURSDAY HAPPY NEW YEAR!!!
No class, go for a hike or run  and get some fresh air. 😀
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 BIG GIRL CLAM
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT (can do side lying leg lift if it bothers your shoulder)
15/15 Ice Skaters


    20-30    Strength Squat 10 min EMOMs
ODD EMOM: 5 HEAVY Goblet squats with 3 second descent  (RTR add weight every round)
EVEN EMOM: 10/10 Foot elevated Single Leg Hip Bridge (FOOT ON BOX)


    30-45    WOD: 15 min Ascending AMRAP 
Add 2 reps each round! DIVIDE REPS FOR TGU ONLY ADD 1 REP EACH SIDE.
10 Sit Ups
4 DBL KB CLEAN & SQUAT (KX 35W//53M) 
5/5 SINGLE ARM KB HIGH PULLS
1 Turkish Get Up R (YOU'RE GONNA LOVE IT!!)
1 Turkish Get Up L


5 MIN STRETCH/FOAM ROLL


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds
10 Dead bug 
10 Serratus Push ups 
10 Wall Slides
5/5 iron cross
Short run Trainers choice or Row


    20-30    Horizontal Press Strength 10 min
RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 


30-45 WOD: 15 min cutoff
4 ROUNDS    
5 Goblet Squat + REV Lunge R+L (KX 20W/30M)
5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M)
10 wall ball (KX 14W/20M)
12 Cal Row


5 MIN STRETCH/FOAM ROLL