October 12th, 2025

TXT STRENGTH WEEK 6
TXT PROGRAMMING
10/13/25-10/18/25
STRENGTH WEEK: #6
Hi TXT COMMUNITY!! If you orderd TXT Swag and you had it shipped to yourself then you have received it. If you had it shipped to me, then it will take a little time to get to you because I have to find everyone that ordered that clothing and give it to you directly. sooooo....You will receive eventually. Have a great week,
Christa B








MONDAY
BASIC MOBILITY (5 MIN) squat mobility tips
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 
2 ROUNDS 20/10
Seated Hip roll
Alternating GSW
Traveling butt kickers
X walk R
X walk L


STRENGTH: Squat 10 MIN WATCH THIS FOR TIPS it's really helpful. 
Run the rack and then Complete 3 rounds 5 rep max dbl kb squat or goblet squat. 
 
WOD: 15 min AMRAP
Add 2 reps each round! (Wall sit time doesn't change)
30 sec single leg wall sit r (MODIFY 1 MIN BOTH FEET ON GROUND)
30 sec single leg wall sit L
10 ab mat Sit Ups (MODIFY Deadbugs or no ab mat)
10 WALL BALL (KX 14w/20m)
10 KB Clean R to reverse lunge R (MODIFY Separate movements) (KX 25w/44m)
10 KB Clean L to reverse lunge L
250m ROW


5 MIN STRETCH OR FOAM ROLL


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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 3 rounds 20/10
Scapular pushup
scorpions
Sit up   
Inch worms


STRENGTH: Press (H) 10 MIN
DBL KB CHEST PRESS HIPS ELEVATED RTR to top weight of 5 reps. 3 SETS OF 5 REPS at top weight.


WOD: 
(18 minute cutoff) 
REPS: 9 - 15 - 21 - 15 - 9 (TGU DOES NOT CHANGE IN REPS)

H.R. Push-ups (MODIFY hands on box) 
KB Swing (KX 35w/53m)
1 TGU R (KX 35w/53m)
1 TGU L
250m  RUN


5 MIN STRETCH OR FOAM ROLL


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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 2 rounds
1 LAP Butt Kickers
1 Lap Side Slides
1 Lap Karaoka
1 Lap Traveling Burpee


STRENGTH Core 8-10 MIN
5X10 Weighted Sit-ups
+
2 minute PERFECT plank


WOD: 20 MINUTE AMRAP:
25 Thrusters (2 hands, 1 Kettlebell) (KX 35w/53m)
25 TRX T
25 V-ups or Deadbugs
25 Sumo Deadlift High Pulls (KX 35w/53m)
25R/25L Single leg glute bridge
25R/25L Grass Hoppers
25R/25L Side Plank Hip Lift
RUN 250m




5 MIN STRETCH OR FOAM ROLL
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)  
5 MIN AMRAP
10 Glute Bridges
2/2 Alternating side lunges
20 Banded Good mornings
10 trx hamstring curl


STRENGTH 10 min Dbl KB DeadLift / KB Swing

• Have clients find their 3-5 rep max on the Dbl KB Dead Lift.  Repeat at top weight for 3 sets.  Between those 3 sets, have clients perform 8 KB swings with one bell (50% d-lift weight) focusing on max power, by pulling the bell back down quickly on their own using their anterior muscle chain.  Feel free to push their bell back down during the swing. The idea here is to have rapid deceleration followed by maximum acceleration.  Make sure they get plenty of rest between sets.
  

WOD: ONE TIME THROUGH FOR BEST TIME
10 Burpee
31 KB SWING (KX 35w/53m)
10 Burpee
31 BOX JUMP (KX 20w/22m)
10 Burpee
31 DBL KB PUSH PRESS (KX 25w/44m)
10 Burpee
31 PULL UP
10 Burpee
31 BALL SLAM (KX 15w/20m)
10 Burpee
31 DBL KB SNATCH (KX 20w/40m)




5 MIN STRETCH OR FOAM ROLL
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)Partner up with dowels. One dowel per team.  
1.    Partner A does touch jumps while partner B does 10 shoulder rolls and switch.
2.    Partner A does 5 lateral shoulder rolls in each direction while Partner B does spider planks switch
3.    Partner A does 10 good mornings while partner B does high knees. Switch
4.    Partner A does 10 overhead squats while partner B does mtn climbers. Switch


STRENGTH Pull (V) 10 min
10min Hang and hold (to help with pullup strength) DEAD HANG DEMO
20 rounds  of 15 sec on//20 sec off
The entire class will jump up and hold their chins over the bar for 15 seconds, if they are not strong enough to hold their chin over the bar for 15 sec, they can practice 15 seconds of Negatives. If anyone drops their chin below the bar the entire class gets to do 5 burpees.(remember to stop the timer during burpees)


WOD:
 8 min AMRAP:
 choose 3 kbs Light, medium & heavy. Swing Each KB and then Sprint!


15 Light kb swing
10 Medium kb swing 
5 Heavy kb swing
2x SPRINT!


7 Minute AMRAP Of 
5 Pullup (add 1 rep each round)
1 Lap Lunges  (if possible use heavier weight each lap trainer chooses lap distance)


AFTER wod complete 10 Burpee pullups and one run.


5 MIN STRETCH OR FOAM ROLL


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SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 5 MIN
ONLY GIVE OUT A FEW DOWELS 10 Shoulder Rolls, 10 Good Mornings, Have whoever doesn’t have a dowel lunge until a dowel is free. 


    20-30  Strength Lunge Front Rack Reverse Lunges
RTR then 5 sets of 5R/5L Front Rack Reverse lunges on heaviest weight. 


30-45 WOD 5 rounds (20 MIN CUTOFF) for best time of with partner:
Each partner must do all reps of each exercise, they cannot move on the next exercise until they have both finished their reps. Only one partner can work at a time. The partner “resting” must hold a static squat.
If the static squatter stands up before their partner puts down the weight they both must do 10 burpees. Trainer gets to call out  teams who are not holding the squat.

5 OA Snatch Right + LUNGE L (KX 25w/44m)
5 OA Snatch Left + LUNGE R
30 DBL KB Suitcase Deadlift (KX DBL KB 35w/53m)


5 MIN STRETCH OR FOAM ROLL