TXT PROGRAMMING01/22/24-01/27/24 STRENGTH WEEK: #6

TXT PROGRAMMING
01/22/24-01/27/24
STRENGTH WEEK: #6



MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10 
Alternating single leg glute bridge
Goblet squat
Butt kickers


20-30  Strength: 10 min cut off RUN THE RACK 3X
5 reps DBL KB Squat RTR 3x light, medium, heavy KB


30-45 WOD: 3 ROUNDS
3/3 Turkish Get Up (kx 35w/53m)
100M DBL KB Farmer Carry (kx 40w/80M)
6 DBL KB Clean + Squat (kx 35w/53m)
10/10 DBL KB Box Step Up (kbs by side) (kx 20w/40m)


KB SWING CHALLENGE
250 KB SWING






TUESDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5min make a circle and everyone hold plank go around circle and everyone does 1 pushup, then 2 pushup, then 3 pushup. Hold plank the entire time. If anyone falls from plank then everyone does a burpee. And continue up through reps
10-20  Strength Horizontal Press 
5 ROUNDS
30 sec Pushup
30 sec plank
30 sec Goblet press
30 sec rest


  
20-45 min  WOD:


2 ROUNDS
5 DBL KB Deadlift (kx 35w/53m)
250 m RUN or row
10 PULLUPS or 10 TRX ROW
250m RUN
20 DBL KB CHEST PRESS (kx 35w/53m)
250m RUN
10 PUSHUP
250m RUN
5 WALL BALL BURPEE (can separate the movements)(kx 14w/20m)
250m RUN


KB SWING CHALLENGE
250 KB SWING
  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min cutoff REPS 10, 8, 6
Bicycle (dbl rep)
Mtn Climber (dbl rep)
Hanging knees to navel   
Short jog


20-30    Core Strength 10 min AMRAP
20 Beast Bird Dog 
20 KB Dead Bug
50 Jump rope


30-45 WOD 3 Rounds 1 min on each circuit through exercises
Wall Ball situp (kx 14w/20m)
Grass Hopper
Row or Bike
KB Swing (KX 35W/53M)
Hanging or Laying leg lifts


KB SWING CHALLENGE
250 KB SWING


  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
3 Hindu pushup
4 KB SWING
5/5 BIRD DOGS


20-30  Strength Power Lift: 
5 rounds
5 DBL KB STRICT PRESS
50M DBL KB Front Rack Carry




30-45  WOD:   4 Rounds of
50m/50m OA WAITER CARRY (KX 35W/53M)
10 BOX JUMP
5/5 KB SNATCH (KX 35W/53M)

FINISHER: 30 BURPEES

KB SWING CHALLENGE
250 KB SWING
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 30 sec on each
TRX Y
Ball Slam


20-30    Strength Vertical Pull: 3 rounds
10 Strict pull up
10 Banded Tricep Extension
10 Banded Kneeling Lat Pulldown


30-45 WOD: 15 min CUTOFF REPS 10,9,8,7,6,5,4,3,2,1 
TRX MUSCLE UP
GORILLA ROW (DBL REPS) (KX DBL KB 35w/53m)
BOX JUMP OR DBL REP STEP UPS


KB SWING CHALLENGE
250 KB SWING


SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 20/10
Partner squat and wall ball throw
Partner sit up & ball Pass


20-30  Strength Lunge 5 min AMRAP Static squat hold and run!
Partner up:One partner holds a static squat, while partner completes a 150m run. and switch.
5 min Complete 3 rounds 5/5 rep max DBL KB walking Lunge


30-45 WOD: 15 min CUTOFF

Run 250m or Row
50 Sit-ups
30 Double Unders or 90 singles jump rope
50 KB Swing HighPull (kx 35w/53m)
30 Double Unders or 90 singles
50 KB Swings (kx 35w/53m)
30 Double Unders or 90 singles

KB SWING CHALLENGE (NONE IF YOU DID THE OTHER 5 DAYS) 
250 KB SWING


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