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TXT PROGRAMMING
5/20/24-5/25/24 STRENGTH WEEK: #3 Hi TXT Community!! I've heard lots of positive feedback about our foam roll challenge. I'm stoked you love it!! 6 WEEK Ultimate body transformation challenge starts May 25th https://www.eventbrite.com/e/6-week-ultimate-body-transformation-challenge-tickets-895556622967?aff=oddtdtcreator Murph coming up Monday may 27th 9am Live oak and a make up Murph June 1st 10am Live oak. Friends and family are welcome. MURPH T_SHIRT & TANK TOPS have been ordered and i will pass them out in class may 27th and june 1st. I ordered extras encase anyone forgot to order. They will be $20 cash or venmo. Have a wonderful week! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 20,15,10 : Jump Rope sit – ups (half reps) KB swings (focus on a good henge movement) Bicycle 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 CHALLENGE: https://www.youtube.com/watch?v=muSX2gNYf3k 5 min total 1 min T SPINE Roll 30sec/30 sec Glute roll 30sec/30sec quad roll 30sec/30sec hamstring roll 30sec/30sec Lat roll 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 Pull up X5 Mountain Climbers (105, 75, 45) Abmat Sit-ups Foam Roll Challenge: https://www.youtube.com/watch?v=Jl-9x8DKmkQ&t=58s 5 min total choose a timer for 30 sec 30 sec each side calf 30 sec each side hamstring 30 sec each side glute 30 sec each side IT band 30 sec each side quads 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: 2 burpees, 6 Dead bugs 20-30 Horizontal pull Strength: 10/10 Plank on a box while OA Row + 10 TRX Tempo 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 Tempo 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 X10 Jump Rope (x5 DBL Under) FINISHER: 1 minute wall sit (hardest modifications possible) Foam Roll CHALLENGE: 5 min total 30 sec on each up and down spine Lat roll R Chest roll/ anterior delt R Lat roll L Chest roll/ anterior delt L Tricep roll on the wall R Tricep roll on the wall L Psoas roll R Psoas roll L 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 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 15 TRX jump Squats Run 250m 2x 10 Toes-to-bar 10 OH KB Swing 10 TRX Jumps Squats Run 250m 1x 5 Toes-to-bar 5 OH KB Swing 5 TRX jump Squats FOAM ROLL CHALLENGE: https://www.youtube.com/watch?v=v9DC6jcAvss 6 min total 1x through 30 sec on each Calfs each side Hamstrings each side Glutes each side Shin each side Quad each side Inner thigh each side 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 CHALLENGE: https://www.youtube.com/watch?v=JxyxY-jVNm8 5 min 30 sec on each Lat Roll R tricep R chest R deltoid R bicep R Lat Roll L Tricep L chest L deltoid L bicep L 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 30-45 WOD 15 min total 3 ROUNDS (CIRCUIT THROUGH EXERCISES) 45 seconds on 15 seconds off.
Foam Roll CHALLENGE: https://www.youtube.com/watch?v=9a3awO81tUM 6 min 30 sec on each quad R IT band R Glute R Hamstring R adductor R (INNER THIGH) Calf R quad L IT band L Glute L Hamstring L adductor L (INNER THIGH) Calf L
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