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TXT STRENGTH WEEK 6
TXT PROGRAMMING 05/11/26-05/16/26 STRENGTH WEEK: #6 HI TXT COMMUNITY!! This year we're doing things a little bit differently. Instead of just one Murph at one club we are going to have them at all four clubs that we have TXT classes at!! Feel free to go to any club you like. When: Saturday, May 23 Times and Where: 9 AM Live Oak 8 AM West Side 7:45 AM Scotts Valley 8 AM Cabrillo Fitness What to bring: Water, running shoes and a can do attitude Friends and family are welcome. There are many options of how to break up the Murph. The original Murph is: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run For your best time. Everyone can modify as they please. If you do not want to run, you can row. This is our yearly celebration of Strength on Memorial Day remembering all veterans who have served and protected our country No make up Murph and no shirts this year. We can't wait to see you challenge yourself!! MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 1 min Wall sit 5 MIN AMRAP Lap Squat walk Lap Bear Crawl Lap Side shuffle w/ sprawl 1 MiN Squat hold 20-30 Strength Squat RTR with BELOW get heavier each set until you hit the 5 reps then stay on the weight. REPS: 8,8,6,5,5,5,5,5 done 30-45 WOD 3 MIN AMRAP 3 JUMP SQUATS 3 BALL SLAM 10 Min Ascending 1, 2, 3, 4, 5 -OA SWING + HIGH PULL + CLEAN + SQUAT + PRESS R -OA SWING + HIGH PULL + CLEAN + SQUAT + PRESS L -DBL KB SQUAT+ DEADLIFT + CLEAN -OA SNATCH + WINDMILL R -OA SNATCH + WINDMILL L 3 MIN AMRAP 3/3 JUMP LUNGE 3 BURPEE TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5/5 Scorpion 10 jump jack 10/10 lateral high knees 5 hindu pushup 10 seal jack 10/10 lateral butt kickers 10-20 Strength Horizontal Press DBL KB CHEST PRESS RTR with BELOW get heavier each set until you hit the 5 reps then stay on the weight. REPS: 8,8,6,5,5,5,5,5 done 20-45 WOD: 18 min AMRAP (3 rounds of 5 min of work and 1 min of Plank) 10/10 SINGLE ARM CHEST PRESS 20 KB OVERHEAD SWING 10 PUSH UP 10 TRX MUSCLE UP 100 JUMP ROPE WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 1 Min Plank Hold 10 plank up downs 1 Min Hollow Body hold 10 sit up 1 Min Reverse plank hold 5 Burpees w/ push up 20-30 Core Strength 1 Round R & 1 Round L 30/10 Right side: Side V-Up Side crunch Side plank hip lift Side plank leg lift 10 coffin sit ups Then Left Side 30/10 30-45 WOD 15 Min AMRAP 20 FROG HOP 5/5 Kb Split lunge w clean (lite kb) 5 Burpee + 4 Grass hopper 5 KB V-Up to sit up (lite kb) 250M RUN THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 8min AMRAP 15 Weighted Good Mornings 10 Inch Worms 1R/1L Bodyweight TGU 15 Squat Jacks 10/10 Dead Bugs 20-30 Strength Power Lift 10min AMRAP DBL KB SUITCASE DEADLIFT RTR with BELOW get heavier each set until you hit the 5 reps then stay on the weight. REPS: 8,8,6,5,5,5,5,5 done 30-45 WOD: 5 Rounds (15min Cutoff) 1R/1L TGU with 3 SA Thruster at The top 4R/4L Rotational Deadlifts 6 Pike Push Ups or HANDSTAND PUSHUPS 8 Hollow Body Rocks 10 KB Weighted Glute Bridge FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min Amrap 5 Inch worm with full walk out (no pushup walk hands out past shoulders) 10 V-up 10 superman 5/5 sitout 20-30 Strength Vertical Pull RTR with PULLUPS using TRX, BANDS & BODY WEIGHT. USE LESS HELP AS YOU MOVE DOWN IN REPS. REPS: 12,10,8,6,4,4,2,2 done 30-45 WOD: Do the BURPEE, PULLUP & then BOX JUMP.. Work down the reps every round. EX; 22 BURPEE, 10 PULLUP, 3 BOX JUMP. Then 18 BURPEE, 10 PULLUP, 6 BOX JUMP. and so on. 22,18,16,12,8,6,2 Burpee 10,10,10,10,10,10,10 PULLUP 3.6.9.12.15.18.21 BOX JUMP SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 Rounds 20 Air squats 15 Glute Bridge 10 Inch Worm Burpees 5 Hollow Body Rocks 20-30 Strength Lunge GOBLET FORWARD LUNGE RTR with BELOW get heavier each set until you hit the 5 reps then stay on the weight. REPS: 8,8,6,5,5,5,5,5 done 30-45 WOD 15min Ascending AMRAP starting at 3 reps 3 JUMP SQUAT with 3 second descent 3/3 SIDE V-Ups 3/3 GOB LATERAL LUNGES 3/3 GOB BULGARIAN SPLIT SQUAT 250M RUN
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TXT PROGRAMMING
05/04/26-05/09/26 STRENGTH WEEK: #5 May the 4th be with you! Happy Cinco de Mayo & Happy Mother's day to all our amazing Mama's. MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique & Warm Up: 3 Rounds 20/10 Push up to down dog Side plank w/ reach R Side plank w/ reach L Alt. Curtsy lunge w/ pulse 20-30 Strength Horizontal Pull 10 MIN 3 Rounds OF 5 SA swing high pull R 5 SA swing high pull L 5 KB push up, pop up, bent over row (both hands on bell) 5 SA elevated plank row R 5 SA elevated plank row L 30-45 WOD IN TEAMS OF 3 Two people work on reps and one person is on the rowing machine completing a 14 CAL ROW. When that person completes the row they help work on the ascending reps. A&B: work on reps First finish the swing, then finish the box overs. Only one teammate can work on reps at a time. Split reps however you like. C: rows 14 cal. THEN ROTATE. HOW TO ROTATE: When C finishes the row, A goes to row and C&B work on reps. When A finishes the row, B goes to row and A&C work on reps When B finishes the row, C goes to the row and B&A work on reps. Continue til 15 min is up! WORK REPS OF 10,20,30,40,50 and up 15 min CUTOFF KB SWING (KX 35W53M) BOX OVERS TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,& Warm Up 2 rounds: 1 lap Lateral high knees R&L 10 Glute bridge hold w/ march 10/10 side vups 1 lap inchworms + up dog 20-30 SQUAT Strength 10 MIN 1 min wall sit with med ball Super set: x3 (4 MIN) 5 goblet squat 10 jump squat Super set: x3 (4 MIN) 5/5 pistol squat (MOD: SL Squat on to box) 10 touch jumps 1 min wall sit with med ball 30-45 WOD: 5 ROUNDS OF 2 min Circuit through exercises / 1 MIN GOB PULSE SQUAT (KX 35w/53m)
WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5/5 windmill 10 good morning kb behind butt 20 jump jack 30 high knees 20-30 Strength Horizontal Press 10 MIN 3 Rounds of: 5/5 KB Chest press 5 Push-Ups 5 Handstand Push-Ups or Pike pushup or Seated Shoulder press 10 KB Swing 5 Diamond pushup 10 Overhead KB Swing 30-45 WOD: 15 min Ascending AMRAP Begin with 1 rep on every exercise RIGHT and 1 rep on every exercise LEFT of each exercise then Farmer Carry. Next, do 2 reps on on every exercise RIGHT and 2 reps on on every exercise LEFT, then Farmer Carry. Then 3, 4, 5 and so on for 15 min. (KX 25w/44m)
THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 10 lateral leg scissors 10 up/down leg scissors 10 grass hopper 10 superman Short run or row 20-30 CORE Strength CORE GALORE (30sec on/15 sec off) 1x thru OA Hover Plank R OA Hover Plank L V-ups Side Plank Hip Lift R Side Plank Hip Lift L Chinees Leg Lifts Spiderman Plank Butterfly Sit-ups Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers THEN!!!!! 1 MIN GHD over med ball Sit Up (MOD: DEAD BUG WITH OR WITH OUT KB FOR PEOPLE WITH DIASTASIS RECTI, HAVE RECENTLY GIVEN BIRTH OR HAVE SPINAL MOBILITY ISSUES.) 30-45 WOD: SET YOUR TIMER FOR 60/30, 40/20, 30/15, 20/10 - 4 grasshopper + 4 plank jack (REPEATE OVER AND OVER TIL TIME IS UP) - KB SIT UP + russian twist (KX 20w/40m) - Goblet Thruster + bicep curl (in the squat position) (KX 35w/53m) - 4 MTN CLIMBER + 4 SQUATS (REPEATE OVER AND OVER TIL TIME IS UP) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:REPS 15/10/5 5 Boot strapper (REPS DON’T CHANGE) Side lunge R Side lunge L Switch Blade Squat hop 20-30 Strength Power lift 10 Min 5 rounds 5 Sumo Deadlift High Pulls 1 min hip bridge hold + March 3 rounds 5 SuitcaseDeadlift 10 Banded Good Morning 30-45 WOD: 15 MIN CUTOFF REPS 30/20/10 -WALL BALL (KX 14w/20m) -BOX JUMP -KB HIGHPULL (KX 35w/53) -BALL SLAM (KX 15w/25m) 30 DEADLIFT (STAYS THE SAME EVERY ROUND)(KX 35w/53) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 Lateral Plank walk R 5 Lateral Plank walk L 10 Hollow body rock 10/10 lateral side slide 10 Frog jumps 20-30 Strength Vertical Pull: 4 ROUNDS 20SEC ON //10SEC 0FF Do the 3 exercises like a circuit, not separate tabatas. The Exercises: 1. North South plank R 2. North South plank L 3.PULL UP NEGATIVE (3 SEC Lower) 30-45 WOD For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Body weight Squats Then, 4 Rounds of: 4 Handstand Push-Ups or Pike pushup or Seated Shoulder press 15 KB Swings (KX 35w/53m) Then, 3 Rounds of: 10 Box Jumps or alt. step ups 15 Hanging Knees-to-Elbows or v-up Then, 2 rounds of: 20 Wall-Balls (KX 14w/20m) or KB Goblet Thruster (KX 35w/53m) 30 Sit-Ups Then, 1 Round of: 30 Burpees TXT PROGRAMMING
04/27/26-05/02/26 STRENGTH WEEK: #4 MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 45/15 Scapular Push up High knees Alt Beast bird dog KB Romanian Deadlifts (slow tempo: 3 sec down) 10-25 Strength: Power Pull Focus (15 Minutes) 5 x 8 DBL KB Clean + Front Squat 3 x 8/8 Single-Leg KB Deadlift 25-45 WOD 4 Rounds (20 min cutoff) 250m Run (MOD: ROW) 20 pull ups (MOD: Pullup band or TRX Pull Up) 20 push ups (MOD: Hands elevated on box or pullup band around hips) 50 squats Body weight (MOD: Box Squat) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min AMRAP 10 Crunch tuck 10 Plank Hip taps 10 Gob Forward lunge 2 burpee w/ 2 lat lunge @ top 20-30 CORE: emphasis on Rotation 7min AMRAP 10 Russian twist w/ kb shoulder press 10/10 Side plank w/ rotation (thread the needle, top arm reaches under & back, then up again) 10/10 single leg KB v-up (start w/ kb @ chest, lift one leg, reach kb to toes, alternate) 8 Rounds 20/10 Alternate between exercises (4 min total) Bicycles Rotational Mountain climbers (opposite knee to opposite elbow) 30-45 WOD 15 Min AMRAP 10/10 Gob standing wood chop (try to keep elbows extended! Use a light weight) 10/10 jump squat twist 180 10/10 sit outs 10 Rotational deadlift (feet together push hips to opposite side as you dead lift) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up 3x 30on/10off Glute Bridges Inch worm Scorpion Hollow body rocks 8/8 Lateral High knees 20-30 Lunge Strength 10 min AMRAP Try for 3 rounds 10/10 Clean to Reverse Lunge 10 Squat to Deadlift 10/10 Bulgarian split squat 30-45 WOD 15 Min Ascending AMRAP starting at 3 add 1 rep every round 3 Swing Squats 3/3 Single Arm swings (add 1 rep to each side) 3 Burpees 3/3 Foot elevated S.L. Glute Bridge (Add 1 rep to each side) 3 Squat Jacks THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 10-14-18 Pike pushup Reverse plank hold + leg lift Squat jacks 20-30 Vertical Press Strength Turkish Get Up w/ Press No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets. 3 rounds 1 Turkish Get Up w/ Press R 10 Sit up 1 Turkish Get Up w/ Press L 10 Bird dogs or beast bird dogs 30-45 WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of… (15 MIN CUTOFF) Snatch or OA SWING (R) OA rack squat w/ KB (R) Snatch or OA SWING (L) OA rack squat w/ KB (L) DBL KB PUSH PRESS FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up 3-4 Rounds 20 Jumping Jacks 10 Burpee NO Push Up 20 Plank Jacks 10 Skaters 20-30 Core Strength 40on/10off for 3 Rounds V-Up to R/L Side V-Up Leg lift and stomp R/L Circle crunch 30-45 WOD 5 min AMRAP 5/5 KB Windmill 10 KB Swings 5/5 Windshield Wipers 1min PLANK 5 min AMRAP 10 KB Dead Bugs 5/5 Alt. Snatches 5 Spinal Rock + Burpee 1min WALL SIT 5 min AMRAP 10 Hollow Body Rocks 5 KB Sit Ups 10 Jump Squat SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 50 Bicycle 40 leg scissors 30 Jumping jacks 20 touch jumps 10 burpee mtn climber (no pushup) 20-30 Lift Strength 10 MIN EMOM Odd Min: 10 Goblet squat with 3 sec descent & static squat hold remainder of min Even Min: 4/4 single leg squat (can use a box for depth) 30-45 WOD ADD 1 REP EVERY ROUND 15 Minute ASCENDING AMRAP: 2,3,4... Plank up/down (DBL REPS) 1,2,3… Spinal Rock to handstand (MOD: SPINAL ROCK W/O HS or HOLLOW BODY ROCK) 2,3,4... Jump Squat 5 Burpee long jump (REPS NEVER CHANGE) TXT PROGRAMMING
04/20/26-04/25/26 STRENGTH WEEK: #3 Hi TXT Community, We progress into week 3 of our programming. For our strength section we will continue to keep the reps high and the weight low, preparing ourselves for lower rep heavier weights. This week we have a burpee skill instead of the challenge. As always I hope you have a wonderful week! Christa B MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 40,30,20,10 : Jump Rope sit ups (half reps) KB swings (focus on a good henge movement) Bicycle 15-20 -5 min SKILL: Burpee with tight plank push up. Focus on your best possible pushup trying to get as deep as you can. 8 ROUNDS 20/10 20-30 CORE Strength : 1 min Plank THEN REPS 20,16,12,8,4 Plank Shoulder tap 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 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 12 Sumo Deadlift High Pulls TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 30-20 -10 reps of: Walking lunge (each leg) Banded good morning (focus on engaging hamstrings in henge motion) Chinees (x2 reps) 15-20 -5 min SKILL: Burpee with tight plank push up. Focus on your best possible pushup trying to get as deep as you can. 8 ROUNDS 20/10 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 WEDNESDAY 0-15 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 15-20 -10 min SKILL: Touch Jump 8 rounds 20/10 focus on jumping high 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) (KX DBL 35w/53m) Sit Up Wall Ball X10 Jump Rope (x5 DBL Under) FINISHER: 1 minute plank 1 minute wall sit squeezing ball between legs THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 pull ups 10 Trx assisted pistols each leg 15 grasshoppers Short Run 15-20 -10 min SKILL: Touch Jump 8 rounds 20/10 focus on jumping high 20-30 Squat Strength: 4 rounds 5/5 DBL KB Front rack or Goblet Box Step up + 10 DBL KB Squat (get full depth if you cannot go full depth do not get heavier) 30-45 WOD: Run 250m 3x 15 Toes-to-bar (Mod: V-up and over) 15 OH KB Swing (KX 35w/53m) 15 Squat + Halo (KX 35w/53m) Run 250m 2x 10 Toes-to-bar 10 OH KB Swing (KX 35w/53m) 10 Squat + Halo (KX 35w/53m) Run 250m 1x 5 Toes-to-bar 5 OH KB Swing (KX 35w/53m) 5 Squat + Halo (KX 35w/53m) FRIDAY strength should start at 10 min in 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds: 10 ALTERNATING KB SWINGS 10 WINDMILLS R 10 WINDMILLS L 5/5 Halo 15-20 -10 min SKILL: Plank HOP 8 rounds 20/10 IN A PLANK HOP FORWARD AND BACK WITH HANDS ON THE GROUND 20-30 Horizontal Press Strength: 10 MIN AMRAP 10 DBL KB CHEST PRESS (on challenging weight) 8 PUSHUP (best version of a plank pushup) 1 MIN STRAIGHT ARM PLANK 30-45 WOD : Buy in: 10 box over ball slam 10 Minute AMRAP: 7 Renegade Row + Pushup 7 Box jumps 7R/7L Clean n' Press (touch ground every time, no swing) (KX 25w/40m) 7 Burpee + T2B Buy Out: 10/10 KB windmill (KX 35w/53m) SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 24/12/6 Plank to Pike toe touch (divide reps) Side V-UP (divide reps) Flutter Kick Swimmers 15-20 -10 min SKILL: Plank HOP 8 rounds 20/10 IN A PLANK HOP FORWARD AND BACK WITH HANDS ON THE GROUND 20-30 Core Strength: 4 rounds 10 Toes to Bar (Mod v-up and over) 10 Hollow body rock 10/10 Side plank hip lift 10/10 KB Russian twist 30-45 WOD Partner workout Split reps/calories as you please. Do not do exercises out of order. Only 1 person works at a time. 50 wall balls (KX 14w/20m) 50 cal row 50 box over burpee 50 cal row 50 Gob Thruster (KX 35w/53m) 50 cal row 50 box over burpee 50 cal row 50 wall balls (KX 14w/20m) TXT PROGRAMMING 04/13/26-04/18/26 STRENGTH WEEK: #2 Hi TXT CREW!! We have some more benchmarks this week. Please record your time, weight and rounds for the benchmark workouts. So you can use it as a tracking and comparing system for your strength, endurance and speed gains over time. In the past we used to time people and write rounds on the board. Is this something we want to bring back? Have a wonderful week! Christa B GET READY FOR MY OG WORKOUT FROM TXT BACK IN THE DAY (2010) MONDAY 0-10 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 5/5 Plank Up/Down + plank shoulder tap 10 TRX AB ROLLOUT 10 KB Good Mornings (kb behind the butt) 10 Scorpion 10-20 Horizontal Press Strength 10 MIN EMOM ODD MIN: DBL KB TEMPO CHEST PRESS 3 down, 0 bottom. 3 sec up. 0 at top EVEN MIN: 6 Tempo Pushup 3 down, 0 bottom. 3 sec up. 0 at top 20-45 WOD (30 min time cap) THE NONA BENCHMARK REPS: 1-2-3-4-5-6-7-8-9-10 THRUSTERS (KX DBL KB 25W/40M) REPS: 20-18-16-14-12-10-8-6-4-2 Toes to Bar (MOD V-UP) REPS: 1-2-3-4-5-6-7-8-9-10 BURPEE OVER MAT TUESDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 min CUTOFF 3 Rounds 10 Grasshoppers 10 Spiderman plank 30 Leg Scissors up/down 20 Swimmers 50 JUMP ROPE 20-30 CORE Strength 10 min 2 rounds 30 sec Side Plank Hip Lifts 30 sec Side Plank Hip Lifts 1 MIN BEAST BIRD DOG 1 min Hollow Hold DEMO 1 min 6 MTN CLIMBER + 6 PLANK JACK 30-45 WOD: THE KRISTOF BENCHMARK ADD 1 REP TO SWING, CLEAN, SNATCH each round to each side. SHOULD END WITH 5 REPS ON EACH SIDE. 5 ROUNDS 1 SWING, CLEAN, SNATCH R (KX 35W/53M) 1 SWING, CLEAN, SNATCH L 10 DBL KB SQUAT (KX 25W/45M) 10 KB DEAD BUG (KX 35W/53M) 10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT) WEDNESDAY 0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up 2 ROUNDS 20sec on/10 sec off KB or DB front raise (do not go heavy you can use a dowel too) 4 high knees to sprawl (elevate sprawl to a box for beginners) Alternating single leg v-ups (modify to alt side crunch) 15-25 POWER LIFT Strength 10 min time cut off Run the rack with both movements and then complete 3 rounds at your top weights. 10 Sumo Deadlift (feet wide kb between feet) DEMO 10 Suitcase Deadlift DEMO 30-45 WOD THE KATIE BENCHMARK BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.) 5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds) 50 M Farmer Carry DEMO 10 Pullups DEMO or TRX Pull up 10 Squats DEMO (KX gob squat 35w/53m) 10 Push Ups DEMO 10 Sit up or crunch BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.) THURSDAY 0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 2 rounds 20 sec on/10 sec off (4 MIN) Legs up toe touch crunch Close grip bent over KB row Alternating single leg v-ups Alternating wide stance lateral lunge 15-25 Vertical Pull Strength (10 MIN) 10 MIN EMOM EMOM ODD: 5 Pullup negative 3 sec count lower DEMO EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO 25 -45 WOD: GOOD LUCK, HAVE FUN, DON’T DIE 20 MIN CUTOFF THE OG Death By Christa 100 BURPEES for best time. If you stop or rest or slow down, you must run 250M FRIDAY 0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10 Mountain Climbers 3/3 walking lunges 10 Glute Bridges 5/5 x walk with band DEMO 20-30 LUNGE Strength 5 rounds EMOM 1 min JUMP LUNGE R. JUMP LUNGE L, JUMP SQUAT (body weight) no rest (MOD: CAN USE TRX) 1 min 5/5 GOB BOX STEP UP + WALL SIT WITH BALL SQUEEZE BETWEEN LEGS 30-45 WOD: THE BRIAN BENCHMARK 15 MIN AMRAP TRY FOR AS MANY ROUNDS AS POSSIBLE AND RECORD HOW MANY ROUNDS YOU GOT. EVERY 2 MIN STOP AND DO A 30 sec CHIN OVER BAR HANG (BEG: FARMER CARRY, INT: BAR HANG) TIME DOES NOT STOP. 2 WALL WALK (BEG: 2 INCH WORM, INT: 2 HALFWAY WALL WALK) 4 DOUBLE UNDER (BEG: 20 JUMP JACK, INT: 20 JUMP ROPE) 6 CHEST TO BAR PULL UP (BEG: TRX PULL UP, INT: PULL UP WITH BAND OR WITHOUT) 50M WALKING LUNGE BODY WEIGHT FOR ALL LEVELS SATURDAY 0-10 Isolated Mobility, dowel exercises, Movement Patterning/Technique, Warm Up: 3 rounds 5 min cutoff 3 x 3 side shuffle + 1 sprawl each side 3x Inchworm + scorpion Separate exercises if to difficult 10 Touch jump 10 frog hops 10-20 Vertical Press Strength 3 rounds - 45 on/ 15 off ½ kneeling KB curl to OH press R (right knee down) DEMO ½ kneeling KB Curl to OH Press L (left knee down) DBL KB WAITER CARRY AFTER: FINISH WITH A 1 DBL KB PUSH PRESS 20-45 WOD: Run To The Hills (KX 35W/53M) “Run To The Hills” For time with 25 minute cutoff: 250m run 20 SNATCH R 250m run 20 SNATCH L 250m run 20 BURPEE 250m run 20 OA THRUSTER R 250m run 20 OA THRUSTER L 250m run 10/10 JUMP LUNGE 250m run 20 OA SWING R 250m run 20 OA SWING L 250m run 20 JUMP SQUATS 250m run TXT PROGRAMMING
4/05/26 - 4/10/26 STRENGTH WEEK: #1 HEY TXT TEAM!! GET READY FOR SOME BENCHMARKS!!! We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.) I hope you enjoy! Make sure to track your weights, time, reps and rounds for the benchmarks. Have a wonderful week! Christa MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 20 jump rope 20 Ice skaters 20 touch jumps 1 Lap Butt kickers 20 Glute Bridge 10-30min Lunge Strength 3 rounds weight should be light enough to make it through. If you are constantly resting during work time, the weight is too heavy. Circuit through exercises. This is more about light weight and max reps 3 rounds 45 sec on//15 sec off
30-45 WOD: Namrita’s “The F@#K WOD” 15 min Ascending AMRAP +2 every round 2 Bear Crawl KB Drag Through (KX 20W/40M) 2 KB Swing to Front Rack Rev Lunge L (KX 25W/44M) 2 KB Swing to Front Rack Rev Lunge R 2 KB Snatch to OH Squat L (KX 20W/40M) 2 KB Snatch to OH Squat R 4 Cal Row/ Ski ERG ( + 2 Cal each Round) AND 5 MIN LE STRETCH! DAS IT! TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 5 Min AMRAP 3 Inch worm to scorpion 3/3 Quadraped T-spine rotation 3 hindu pushup 20 jump jack 10 ball slam 10-25 Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 3 Rounds 10 DBL KB WIDE Strict Shoulder Press(weight should be hard to press by the 6th rep) 10 DBL KB NEUTRAL Strict ShoulderPress (NARROW PRESS) 10 KB SQUAT BICEP CURL 10 TRX TRICEP 25-45 WOD *THE SUBE* 20MIN CUTOFF go light make this fast GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER WOD: X 10 Goblet thrusters (KX w15/m25) X 20 push ups X 30 goblet squats (KX w20/m30) X 40/40 bicycles (per leg) X 25/25 SNATCH (KX w15/m20) X 40/40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 Goblet thrusters X AND 5 MIN LE STRETCH! DAS IT! WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 10 Dead Bugs 10 glute Bridge 10 Kb Swing 50 Jump Rope 1 short run or row 15-25min Core Strength 3 rounds 40 sec on//20 sec of Jump Jack or Jump Rope Stacking Plank or Plank Shoulder Taps Seated Halo Alternate sides Hollow body Hold KB Dead Bug 25-45 WOD (20 min time cap) THE PETRA BENCHMARK REPS: 3-6-9-12-15 DBL KB THRUSTERS (KX DBL KB 25W/44M) 12 CAL ROW (CAL STAY THE SAME) BURPEE WITH LATERAL HOP OVER MAT 100 JUMP ROPE (REPS STAY THE SAME) AND 5 MIN LE STRETCH! DAS IT! THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 20 sec on/ 10 sec off TRX HAMSTRING CURL TRX ROW BALL SLAM 10-30 min Lift Strength 20 min RTR TO WARM UP AND FIND YOUR WORKING WEIGHT. FIRST DO SUITCASE DEADLIFT AND THEN TEMPO ROMANIAN DEADLIFT. DBL KB Suitcase Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the KBs to the floor. SINGLE KB Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 30-45 THE BRENDA Benchmark (15 min ascending amrap) 250m Run or Row 1 TGU R (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) kx 35/53 1 TGU L (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) 5 Spinal rock + Burpee AND 5 MIN LE STRETCH! DAS IT! FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 Rounds 20/10 (4MIN) TRX Y Burpee 10-25min HORIZONTAL ROW (Make sure shoulders are packed and lats are activated) THIS TAKES 15 MIN 3 ROUNDS 45 sec ON/15 Sec OFF (PRO TIP:STAGGER CLASS) Tempo TRX Row Tempo (3 up, 3 pause, 3 down, 0 at bottom) KB Lawn Mower Row R (MODIFY HAND SUPPORT ON WALL) KB Lawn Mower Row L TRX Power Pull R TRX Power Pull L 25-45 WOD: 20 min cutoff Christa Benchmark Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. Beginner 5/5 Lunges 20 Wall Ball (8 LB Women /10 LB Men) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 40 Pushups ((hands elevated on box) 50 Burpees (hands elevated on box) 40 Pushups ((hands elevated on box) 15/15 One Arm Swing (15 LB Women/ 20 LB Men) 20 Wall Ball (8 LB Women /10 LB Men) 5/5 Lunges Intermediate 5/5 Jump Lunges 20 Wall Ball (10 LB Women /15 LB Men) 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 40 Pushups 50 Burpees (No Pushup) 40 Pushups 15/15 One Arm High Pull (20 LB Women/ 35 LB Men) 20 Wall Ball (10 LB Women /15 LB Men) 5/5 Jump Lunges Advanced 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) 20 Wall Ball (12 LB Women /20 LB Men) 15/15 One Arm Snatch (35 LB Women/ 50 LB Men) 40 Pushups (Chest to ground) 50 Burpees (Chest To Ground) 40 Pushups (Chest to ground) 30 One Arm Snatch (35 LB Women/ 50 LB Men) 20 Wall Ball (12 LB Women /20 LB Men) 5/5 Weighted Jump Lunges (20lb Women, 35lb Men) AND 5 MIN LE STRETCH! DAS IT! SATURDAY LONG WOD!!!! 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 6 MIN EMOM ODD: 10 BOOT STRAPPERS & BUTT KICKERS EVEN: 10/10 CLAM Then GLUTE BRIDGE HOLD THE REMAINDER OF MIN 10-20 min Squat Strength Time for tempo!! RTR to warm up for your squats. Once you find your working weight then do the tempo squat completely and then do HEAVY GOBLET SQUAT. Do not super set. Tempo Goblet squat 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top.) 60-90sec rest between each set. HEAVY Goblet Squat and quick rest 3 sets x 10 reps No tempo, but keep rest at :60-:90sec 20-45 WOD Tyler Bro BENCHMARK: PICK YOUR POISON 25 minute CUTOFF Done as a Chipper Must complete all exercises in 25 mins, can alternate exercises at choice (may want little pieces of scratch paper to keep track.) Beginner 5 Laps Running 50 Kettle Bell Swings (20w / 35m) 50 Jump Touches 75 Body Weight Squats 75 Sit Ups 300 Rope Skips Intermediate 7 Laps Running 25/25 Snatches (20w / 35m) - 25 each arm 50 Burpees (no pushup) 75 Bodyweight Jump Squats 100 Sit Ups 400 Rope Skips Advanced a.k.a KX 10 Laps Running 50 Double KB Snatches (kettlebell each arm) (Double KB 20+W / double 35+M) 50 Full Burpees (chest to ground) 75 Goblet Jump Squats (KX 15W / 35M) 125 Sit Ups 500 Rope Skips AND 5 MIN LE STRETCH! DAS IT! Congratulations to our 6 Week Reset, Reenergize, TXT PROGRAMMING 03/30/26-04/04/26 STRENGTH WEEK: #10 Hi TXT Community!! Our 6 week challenge is over and we had AMAZING RESULTS!! Albert from West side won 1st place, Morgan from Live Oak won 2nd place & Fernanda our kids zumba teacher and Live oak member won 3rd!!! Our honorable mentions are Nacho, Sam & Molly from West Side!! If you see them give them a shout out They all worked so hard. We will rest on challenges and begin again on week one strength calendar. April's challenge will be the Burpee challenge!! Not this cycle but next 10 week strength calendar we are introducing our first ever TXT 10 week strength challenge. We will do body fat and muscle% weigh in the first and last week. Starting June 15th!! It will have nutrition support & recommendations, plus 10 week lift tracking accountability. And more!! Get ready to get strong!! The MURPH will be at WEST SIDE 8am May 25th and make up MURPH TBA. Shirts to be announced soon. Get ready for sneaky Murphs in the workouts. Have a wonderful week!! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 20 Jump Jack 10/10 Banded row while holding plank 10 Boot strappers 20 Butt kickers 1 Lap side slides 20-30 Vertical Pull Strength STRICT PULL-UPS -Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups) -Intermediate: Shoot for 18-24 strict-pull-ups -Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups) *****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups***** 30-45 WOD: 3 Rounds: 10 Goblet Lunges 10 Burnpees 250m Run 2 Rounds: 15 V-ups 15 High Pulls 15 box jumps (modification: 10 high TRX jump squats or box step ups) 1 Round: -8 TGU (4R/4L) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 1 Lap right XWALK 1 LAP Left XWALK 5/5 Side lunge to Halo 10 Deadlift 20-30 SQUAT: RTR DBL KB SQUAT REPS 5,5,3,3,3,1,1 One rep should be heaviest weight. 30-45 WOD:15 min time cap 10-8-6-4-2-4-6-8-10 H.R. Push ups X5 D.U. (50/40/30/20/10) or X10 Jump Ropes (100/80...20) KB Swings DBL KB Suitcase Lunges WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 ROUNDS 20/10 alternate between exercises should be 4 min Halo to Goblet press alternate sides Inch worm to scorpion 20-30 Press Strength OA Strict Press REPS 5,5,3,3,3,1,1 One rep should be the heaviest weight. 30-45 WOD: 4 Rounds: 50m Farmer Carry 15 Wall balls 12 KB Sit-ups to Russian twists 10 TRX Rows or DBL KB Bent over row 50m Sprint THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30 Jump Rope 30 Battle rope in squat 10 frog hop ball slam 1 lap run 20-30 CORE: 10 MINUTE E.M.O.M. -Odd minutes: 10 toes to bar (modification: hanging or supine leg raise) -Even Minutes: 3R/3L TSU 30-45 WOD: 3 Rounds: 500m Run (BIIIG Lap, not small lap) 10R/10L Snatches 12 Pull-ups (Modify: Jumping pullups or TRX Pullups) FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP 10 TRX ROW 10 TRX W 30 sec bar hang 10 scap hanging retraction 30 Jump rope 20-30 Lower Pull Strength - SUITCASE DEADLIFT REPS 5,5,3,3,3,1,1 One rep should be the heaviest weight. 30-45 WOD: 15 Minute AMRAP: 50 Mountain Climbers 10R/10L TRX Power Pulls 15 Ball Slams Lap Body weight traveling lunges (Distance trainers choice) SATURDAY longer wod shorter warmup HAPPY BIRTHDAY COACH PAIGE!!!!!!! 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30/10 Leg scissors 6 Mtn climber + 2 plank jack over and over for time 90/90 hip roll 15-25 Horizontal Pull Strength - LAWN MOWER ROW REPS 5,5,3,3,3,1,1 One rep should be the heaviest weight. 25-45 WOD: THE PAIGE BENCHMARK !! 20 Minute AMRAP: YES IT'S AN AMRAP TO PUSH YOUR LIMITS TRY FOR 2 ROUNDS or MORE!! 10R/10L Single-arm KB suitcase Deadlift (KX 53W/70+M) 12 Burpees 14 Gob Squats (KX 35W/53M) STAIR RUN ( OR SHORT RUN 100Mish RUN) 14 (7R/7L) SNATCH (KX 25W/40M) 12 Plank Jacks 10 Pull Ups (KX NO BAND) (MOD: BANDED OR TRX PULL UP) -- In health & kindness, Christa Berry Owner + Master Trainer, Toadal Cross-training Since 2016 2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024 3rd Place: Best Fitness Class Toadal Crosstraining by Santa Cruz Good Times 2025 www.txtsantacruz.com Find us on Facebook TXT PROGRAMMING 03/23/26-03/28/26 STRENGTH WEEK: #9 Hi TXT Community, Next week is the last week of the pull up challenge. I hope you have had some fun with it. Next month is BURPEE CHALLENGE. We are also nearing the end of this strength calendar. If you are confident with form please try to lift heavy and challenge your strength. I hope you have a wonderful week! Christa B P.s. Saturday class in scotts valley is now 7:45am MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARMUP: 3 ROUNDS 1 LAP SINGLE LEG HOP R 1 LAP SINGLE LEG HOP L 20 DEAD BUGS 30 LEG LIFTS 40 BANDED GOOD MORNING 15-25 Lift Strength LOWER PULL: 10 MIN SUPERSET 15 TRX HAMSTRING CURL + HEAVY SUITCASE DEADLIFT 3 reps. RTR to top weight of 3 reps. 5X3 at top weight. 25-45 WOD (20 min cut off) For your best time with challenging weight. BUY IN: RUN 500M 10/10 Goblet Bulgarian split squat (KX 35W/53M) ------------------------- finish 2 ROUNDS (KX DBL 35W/53M) 10 Double Kettlebell Swing 10 Double Kettlebell Snatch 10 Double Kettlebell Front Squat 10 Double Kettlebell Clean and Press (PUSH PRESS OK) 10 H.R. Push Ups (KX no knees on ground) 10 Double Kettlebell High Pulls ---------------------------- BUY OUT: 10/10 Goblet Bulgarian split squat (KX 35W/53M) RUN 500M PULLUP/GRIP CHALLENGE 1 pullup 1 jump jack 2 pull up 2 jumpjack 3 pullup 3 jump jack 4 pullup 4 jump jack 5 pullup 5 jump jack TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARMUP: 3 ROUNDS 20 HOLLOW BODY ROCK 20 SUPERMAN ROCK 10 SEC CROW POSE SHORT RUN 15-25MIN STRENGTH HORIZONTAL PULL: 10 min EMOM ODD MIN: 3/3 LAWN MOWER ROW and 15 TRX Tricep ext EVEN MIN: 3/3 Gorilla Row and 10 TRX W 25-45min WOD:(CUTOFF 20MIN) BUY IN: 15R/15L KB WINDMILL (KX 35W//53M) 3 ROUNDS 6 SINGLE ARM CHEST PRESS L (KX 35W//53M) 6 SINGLE ARM CHEST PRESS R 6 THRUSTER L (KX 25W//40M) 6 THRUSTER R 12 BOX JUMP OR 6/6 GOBLET BOX STEP UP 12 KB SWING (KX 35W//53M) BUY OUT: 5 KB SWING/ HIGH PULL/ OVER HEAD SWING (KX DBL KB 35W//53M) PULLUP/GRIP CHALLENGE 3 rounds 15sec on/10sec off Chin over bar hold 3 rounds 30 sec on / 10 sec rest pullup WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds: 10/10 X Walk 10 body weight squats 5/5 Rocking lunge 10 sit ups 30 sec wall sit 20-30 Squat Strength 10 MIN Amrap 3 KB single arm Rack squat L 3 KB single arm Rack squat R 3/3 DBL KB Bulgarian Split Squat 3 KB SUMO SQUAT 30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]): Every 2 min do 10 Jump Squat or 10 Goblet Squat · 10 Burpees to Kb swing (separate movements if needed) (KX 35W//53M) · 20 Goblet Squats (KX 35W//53M) · 15R/15L Jump Lunge or Rev Lunge · 20/20 One Arm KB High Pull (KX 35W//53M) · 50 Ball Slam (KX 15W//30M) (MAKE SURE BALL DOESN'T BOUNCE) · 20/20 One Arm KB High Pull (KX 35W//53M) · 15R/15L Jump Lunge or Rev Lunge · 20 Goblet Squats (KX 35W//53M) · 10 Burpees to kb swing (KX 35W//53M) PULLUP/GRIP CHALLENGE 10 (strict)pullup 1 MIN FARMER CARRY THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 20 ON/10 OFF TRX Pushup DBL KB Waiter Carry Hollow Body Hold 15-25 Horizontal Press PUSHUPS AND ABS 2 ROUNDS OF (10 MIN)
25-45 WOD : 4 ROUNDS (20 Min Cutoff) 19 KB Dead Drag (really work on engaging your lats as you pull kb to you) (KX 35W/53M) (Please drag on mat) 18 BOX OVERS 17 KB Legs up toe touch 8/8 Half Kneeling Windmill 15 Burpee 50 Jump Rope or 10 Double Under PULLUP/GRIP CHALLENGE 3x 30 SEC BAR HANG 1 MIN FARMER CARRY FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 15/10/5 Mtn climber (x2 reps) Leg scissors (x2 reps) Touch jumps Jump jack Short RUN 20-30 Core: 2 rounds 45/15 sec plank Superman or Swimmer JUMP ROPE or DOUBLE UNDER KB Dead Bug DBL Leg lift + Ceiling Stomp THEN 1 min HOLLOW HOLD 30-45 WOD 3 ROUNDS (15 MIN CUTOFF) 6/6 KB One Arm front rack Rev Lunge (KX 25W//40M) 6 Spinal rock to jump or handstand (Modify 6 Hollow body rock and then 6 Squats) 20 K2E (knees to elbow) HANGING OR ON THE GROUND 6/6 ALT KB Sit up & Twist (KX 25W//40M) 20 Ball Slam (KX 15w//30m) PULLUP/GRIP CHALLENGE 3x 30 SEC PULL UP NEG 1 MIN KB SWING SATURDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 5 min Warm Up: 3 rounds 10 KB Swing 10 TRX Rows 1 Lap Dead drag 20 Jump rope 15-30Min STRENGTH POWER LIFT: RTR (RUN THE RACK) 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA 30-45 WOD: (try for 3 rounds) 15 MINUTE AMRAP: 25 Double unders or 125 Jump Rope 5/5 Pistols or TRX single leg squat or single leg sit on to box 4/4 DBL KB OH Lunges (modify appropriately) 6 Burpee Pull Ups (can separate movements) PULLUP/GRIP CHALLENGE 3x 10 sec half way hang 1 MIN KB SWING TXT PROGRAMMING
3/16/26-3/21/26 STRENGTH WEEK: #8 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 50m one arm farmer carry R 50m one arm farmer carry L 10 KB SWING 5 KB Sit Up & TWIST 20-30 Core Strength 1 round 40 secs each no rest Leg Lift circles (lift legs splits up and tap toes together at top, then splits down & toe tap at bottom) Leg Lift to ceiling stomp Leg lift with leg criss cross Bicycle Sit up to Russian twist Hands to feet med ball pass Flutter kicks Legs Up Toe Touch Reverse crunch Side plank hip lift L Side plank reach through L Side Plank Hold L Side Plank Hip Lift R Side plank reach through R Side Plank Hold R Plank Plank rock forward and back on forearms 4 Crossbody mtn climber + 4 spider plank 30-45 WOD 15 min AMRAP every 3 min STOP and everyone does 5/5 sit outs or grasshoppers then continues. 10 Leg Lift Ceiling stomp 10 T2B or V UPS 10 GOBLET SQUAT (kx 35w/53m) 10 BALL SLAM (kx 15w/25m) or KB Pull to catch from ground 100m DBL KB FRONT RACK CARRY (keep core engaged to support spine) PLANK/GRIP CHALLENGE EXTRA CREDIT: 3 SETS OF 10 HORIZONTAL TRX ROW…...TO MAKE IT HARDER FOR PEOPLE WHO CAN DO IT PUT FEET ON EXERCISE BALL AND GO! TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Glute Bridge 10 push ups 20/20 Leg scissors 10 TRX T 20-30 Horizontal Press Strength Triple Set RTR then 5x3 with both SUPER SET 5x 3R/3L Bottoms Up Chest Press 5 DBL KB Chest press 30-45 WOD: 3 ROUNDS 3 ½ kneeling KB curl to OH press R (right knee down) 3 ½ kneeling KB Curl to OH Press L (left knee down) 3 wall walks (starting with chest on ground) or inchworms with push up (NO SHOES ON WALL) 6 KB Skull Crusher or TRX Tricep ext. 9 renegade row + Pushup 10 Cal Row PLANK/GRIP CHALLENGE EXTRA CREDIT: ONE TIME THRU 1 Min PULL UP 1 min PLANK 1 min PULL UP 1 min PLANK 1 min PULLUP WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Band Pull Aparts 5 hindu pushup OR pike to updog 10/10 Bicycles 10 Ball slam 20-30 Vertical Pull Strength 10 MIN EMOMs take time to teach them about their lats and how to use their lats. EMOM ODD: MAX # of pullup or TRX Pull Up or TRX Row EMOM EVEN:Plank shoulder taps for the whole min slow and controlled 30-45 WOD: 3-4 ROUNDS 5/5 O.A KB Swing/Clean/Squat/press & snatch out (watch video at 1:30) 5/5 Windshield Wipers 15 Box Jumps PLANK/GRIP CHALLENGE EXTRA CREDIT: 5 MIN TOTES 5x 30 sec HANG FROM BAR 30 sec HANGING SCAPULAP RETRACTIONS THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 20 Jump Rope 5/5 BOX STEP UP 5/5 SIDE PLANK HOLD LEG LIFT 5/5 SIDE LUNGE to HALO 20-30 Strength LUNGE 10 min amrap RTR 3/3 DBL KB or GOB FORWARD LUNGE when you reach top weight 5x3/3 of LUNGE (TRY for 5lbs heavier than the previous week's weight.) 4 BOX JUMPS or GOB BOX STEP UP during RTR 30-45 WOD: Pyramid: 3-6-9-12-9-6-3 FROG HOP BALL SLAM Goblet Curtsey Lunge R Goblet Curtsey Lunge L SA KB clean, the high pull R SA KB clean, the high pull L PLANK/GRIP CHALLENGE EXTRA CREDIT: 10 PULLUP NEGATIVES FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Band Pull Aparts 5 hindu pushup OR pike to updog 10/10 Bicycles 10 Ball slam 20-30 Vertical Press Strength 10 min AMRAP start with no weight & RTR Turkish get up with press (should have 7 presses) Take your time. It is hard to go up in weight due to some of the awkward positions of the press. Do not force your shoulder. 30-45 WOD: 15, 10,5,10,15 Handstand Push up OR Pike Push up OR DBL KB Seated Shoulder Press KB SWING to GOB Squat Sit Out (DBL REPS) 5 Double under or 50 Jump Rope PLANK/GRIP CHALLENGE EXTRA CREDIT: 5 MIN TOTES 5x 30 sec HANG FROM BAR 30 sec HANGING SCAPULAP RETRACTIONS SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 8 min AMRAP 10 Side plank leg lift R 10 Side plank leg lift L 20 hip bridge hold & alt. leg kick out 10 Plank Jack to tuck jump forward 10 hanging leg raises 250m row 20-30 Core 1 min plank 45/15 x2 KB v-up Single leg KB V-up Sit up Elbow plank hip lift & rotation 1 min plank 30-45 WOD: 3 ROUNDS 3 ½ kneeling KB curl to OH press R (right knee down) 3 ½ kneeling KB Curl to OH Press L (left knee down) 3 wall walks (starting with chest on ground) or inchworms with push up (NO SHOES ON WALL) 6 KB Skull Crusher or TRX Tricep ext. 9 renegade row + Pushup 10 Cal Row PLANK/GRIP CHALLENGE EXTRA CREDIT: ONE TIME THRU 1 Min PULL UP 1 min PLANK 1 min PULL UP 1 min PLANK 1 min PULLUP TXT PROGRAMMING
03/09/26-03/14/26 STRENGTH WEEK: #7 Hi TXT community, How are you liking the new CHALLENGE?! It’s not quite like running on a treadmill or jumping rope, but pullups will get your heart rate up and really kick your butt. If you want to boost the fat loss effects of pullups, decrease the time in-between sets or super-set your pullups with another exercise. Below you can find a list of pullups tips that should help you out in your quest to build a bigger upper body and do more pullups. The average muscle activation was:
Have a wonderful week! Christa B MONDAY 0-20 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 20-30 Vertical Press Strength (choose a challenging weight) 5 DBL KB SHOULDER PRESS RTR AMRAP Choose 3 sets of KB’s light, medium & heavy. RTR as many times as possible in 10 min. 30-45 WOD: 15 min cutoff 3 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) 50 Jump Rope or 10 DBL UNDERS GRIP/Pullup CHALLENGE EXTRA CREDIT: 10 (strict)pullup TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 4 ROUNDS 30 on/05 off
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 Frog Hop Ball Slam 4 Plank Shoulder Taps + 4 Spider Planks 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 (KX 35W//53M) 1 Turkish Get Up R 1 Turkish Get Up L GRIP/Pullup CHALLENGE EXTRA CREDIT: 10 (strict)pullup WEDNESDAY 0-20 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 8 ROUNDS 20/10 alternate between 2 exercises for 4 min TRX JUMP LUNGE 90/90 HIP ROLL 20-30 Lift Strength: 5 DBL KB SUITCASE DEADLIFT RTR AMRAP Choose 3 sets of KB’s light, medium & heavy. RTR as many times as possible in 10 min. 30-45 WOD REPS 2, 4, 6, 8, 10 DBL KB SQUAT (KX dbl 20w/40m) BOX JUMP or Gob. Step Up Gob Bulgarian Split squat (KX 20w/40m) (SPLIT REPS) DBL KB Front rack forward lunges (KX dbl 20w/40m) (SPLIT REPS) 250m Run or row GRIP/Pullup CHALLENGE EXTRA CREDIT: 3 rounds 15sec on/10sec off Chin over bar hold or Bar Hang 3 rounds 30 sec on / 10 sec rest pullup THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 10 WALL SLIDES 5/5 Alternating Side V-ups (hollow body roll to the other side) 10 TRX Row or bent over row SHORT RUN TRAINERS CHOICE 20-30 Horizontal Pull Strength RTR AMRAP for 10 MIN 5/5 GORILLA ROW (Alternating bent over row from KB on ground) Choose 3 sets of KB’s light, medium & heavy. RTR as many times as possible. 30-45 WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off) Run 250m 20 HIGH PULL SWING (KX 25W/40M) 20 TRX W 10 GOB SQUAT HALO (KX 25W/40M) 10 DBL KB PUSH PRESS (KX DBL 25W/40M) GRIP/Pullup CHALLENGE EXTRA CREDIT: 3 rounds 15sec on/10sec off Chin over bar hold or Bar Hang 3 rounds 30 sec on / 10 sec rest pullup FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 5/5 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: One time through, top to bottom. CANNOT DO OUT OF ORDER but you can rest. 15 min cutoff 100 FROG HOPS 90 JUMP ROPE 80 KB Swing High Pulls (KX 25W//40M) 70 GOB Squat (KX 25W//40M) 30/30 PLANK Shoulder Tap 50 BOX DIPS 40 T2B or V-up 30 Leg Lifts 20 Burpee box over 5/5 Sit Outs GRIP/Pullup CHALLENGE EXTRA CREDIT: 1 pullup 1 jump jack 2 pull up 2 jumpjack 3 pullup 3 jump jack 4 pullup 4 jump jack 5 pullup 5 jump jack 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 AMRAP RTR as many times as possible in 10 min with 5 DBL KB CHEST PRESS Choose 3 sets of KB’s light, medium & heavy. 30-45 WOD SET TIMER 2 min on 1 MIN JUMP ROPE Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides get as far as you can in: KB swing (KX 35W//53M) Goblet Curtsey Lunge (KX 35W//53M) OA KB clean (KX 25W//40M) OA KB Swing high pull (KX 25W//40M) PUSH UP GRIP/Pullup CHALLENGE EXTRA CREDIT: 1 pullup 1 jump jack 2 pull up 2 jumpjack 3 pullup 3 jump jack 4 pullup 4 jump jack 5 pullup 5 jump jack |
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