TXT PROGRAMMING 02/04/25-02/08/25 STRENGTH WEEK: #10

TXT PROGRAMMING
02/04/25-02/08/25
STRENGTH WEEK: #10
LETS GET READY FOR SOME GREAT FORM & 1 REP MAXES!!!!

MONDAY
    0-20 min Isolated Mobility,& Dowel stretch,  warm up drills, Movement Patterning/Technique, 

 Warm Up:
5 rounds
6/6 KB Plank Pull through
6/6 Single leg v-ups
6 pushup
5 Scapula Pull-Ups (overhand grip)
5 Scapula Pull- up (Under hand grip)
5 TRX Horizontal row (get as horizontal as possible)
20 jump rope

20 - 30 min: Vertical Pull Strength : Weighted Pull Ups  (Work on scapular retraction.  Shoulder blades in back pockets) TEACH HOW TO ENGAGE THE LATS AND AVOID OVER USING THE UPPER TRAPS.
Partner up and work up to their 1 rep max.  
Add weight for advanced clients.  Repeat top set 3X  HOW TO ADD WEIGHT TO YOUR PULLUP  

If members cannot do a strict pull up with out help the can do 
-TRX PULL UP 3-5 sets of 15 reps working on engaging their lats
-Assisted band Pull Up 3-5 sets of 10 reps working on slow controlled motion

Weighted pull-ups are great  because they significantly increase the intensity of a regular pull-up, leading to greater muscle growth and strength gains in your upper body, particularly in your back and biceps, while also improving your grip strength and core engagement, making it a valuable exercise for pushing past plateaus and achieving higher levels of upper body strength when bodyweight pull-ups become too easy. 
IF you cannot do 4-5 no assistance STRICT PULLUPS, you should not do a weighted pull up. 


30 - 45 min: WOD: 15 minute AMRAP:
2 Wall Walks (TAKE OFF SHOES) or 2 INCH WORM PUSH UPS
4 Burpees over KB
6/6 Sitouts 
4/4 KB Goblet forward lunge (KX35W/53M)
10 Heavy Swings (KX53W/80+M) (Watch out for over-thrusting hips.)
(Emphasize quick transitions)

TUESDAY:
   0-15 min:         Isolated / Compound Joint Mobility.
   15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout) Warm Up: 3 rounds
1/1 Around the world lunges (front, side, back = 1 rep)
5/5 Bulgarian Split Squats(no weight)
5/5 single arm Kettlebell Swings
30 butt kickers
1 Lap Side slides

20 - 30min LUNGE STRENGTH:  DBL KB Walking Lunge / Box Jump

• Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps.  Trainer Chooses Lunge distance.
  
• While Partner A is Lunging, have Partner B perform 5 Box Jumps.  Switch!  
  
• Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats).
  

30- 50 min WOD: 15 MIN AMRAP
 
Every 2 min everyone stops and does a 1 min WALL SIT
Then back to work, If you are on farmer carry you do not have to wall sit:

15 MIN AMRAP:
250m KB Farmer carry 
20 OA High Pull (R)  (MODIFY to OA Swing)
20 OA High Pull (L)  
10/10 Jump Lunges (Modify to TRX Jump Lunge or Rev. Lunge)
100 Jump Rope or 20 DBL UNDERS  (DBL Under long video DBL UNDER short video ) or 50 Jump Jack


WEDNESDAY:
            0-15 min:         Isolated / Compound Joint Mobility.
            15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)Warm Up: 
3 Rounds
5 Push up to pike (you choose difficulty level or Seated DBL KB Shoulder press)
10/10  high Knees
5/5 Plank w/ rotation
20 Battle rope slams or ball slams
150m Row

20-30 min VERTICAL PRESS STRENGTH:  Turkish Get Up w/ Press (THERE SHOULD BE 7 PRESSES)

Work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  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.

LEARNING TGU:If someone is just learning the TGU, (depending on their understanding level) have them do the TGU and do 7 shoulder presses at the standing position and then regular get down. 

BEGINNER:If the TGU is not available to a member, have them do 3 sets x 7 reps  of Single arm shoulder press on each side and practice 3 sets of 7 reps Turkish sit up to the hip bridge on each side weighted or unweighted.

30-45 min WOD:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of...
OA Snatch (R) (KX 35W/53M)(MODIFY TO ONE ARM SWING)
OA rack squat w/ KB (R) (KX 35W/53M)
OA Snatch (L) (MODIFY TO ONE ARM SWING)
OA rack squat w/ KB (L)
SPRINT or ROW SPRINT 150M


THURSDAY:
            0-10 min:         Isolated / Compound Joint Mobility.
            10 - 15 min:     Technique and Form Warm Up (choose according to the day’s workout)
 Warm Up: 5 min AMRAP
3R/3L KB WINDMILL with a yoga block balancing
5 KB Swing to High pull 
3/3 Windshield wipers
10 deadbugs with med ball 
5/5 KB Halo
20 Gob hold ab March


15 - 25 min CORE STRENGTH: “Core Galore” 30 sec on 15 sec off of:
            One Arm Hover plank Right
        One Arm Hover Plank Left
            V ups        
            Hipups Right
        Chinees
        Hipups Left
        Leg Lifts
            Plank With a knee lift (spiderman plank)
            Situps           
            Hollow Body Rocks
            Bicycles
            Superman Rocks
            Mountain Climbers


25-45 min WOD: 20 MIN CUTOFF

6 Min AMRAP
5 Burpee
10/10 Side V Up 
15 Dbl Under or 75 Jump Rope

250M Run

5 ROUNDS
10 Swing (KX 35W/53M)
10 TRX MUSCLE UP
20 WALL BALL (SQUAT DEEP) (KX 14W/20M)

250M Run


FRIDAY:
0-20 min  Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique,


WARM UP: 3 ROUNDS 30/10
Ball Slam with partner 
Wall Ball sit up & Throw to partner
Partner plank while other partner Battle rope
Switch Partner plank while other partner Battle rope

20 - 30 min Lower Pull STRENGTH:  SUMO DEADLIFT Run The Rack For 10 Minutes Perform 3 Reps Each. 5 sets of 3 reps at top weight. And try for a 1 rep max Sumo Deadlift


30-45 min WOD:  Mini EMOMs. Circuit through exercises. If you don't finish in the minute, move on to the next EMOM. You will circuit through 5 times for a total of 15 min. 
 
EMOM 1
10 Pushup 
5 dbl unders or 25 Jump Rope
EMOM 2
20 Squats (BODY WEIGHT FAST!!)
5 dbl unders or 25 Jump Rope
EMOM 3
10 vups 
5 dbl unders or 25 Jump Rope


SATURDAY:
    0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games
Warm Up: 6 min AMRAP
5/5 TRX One Arm Row
10 Banded tricep ext
10 Superman
10 Plank Jack w/ Mountain Climber
1 lap L-sit butt skoots


20 - 30 min Horizontal Pull Strength:  TRX Row/ Hollow Body Hold

• Partner up and do a descending TRX Row ladder, starting at 10 reps and ending at 1.  While one is on the TRX, have the other hold a hollow body.  Make sure they choose a TRX Row depth that is very challenging! Try for horizontal. 
  
• THEN RTR working up to heavy 3/3 reps KB GORILLA ROW TOGETHER (DEMO VIDEO)
  

30 - 45 min WOD: 15 Min AMRAP
Left Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)(BEGINNER: IF member cannot snatch do a clean +press+snatch out from top. Focus on keeping lat packed and not letting the kb swing to far from the body.)
Turkish Get Down (no get up) (BEGINNER: can do it without weight to practice the movement.))
250m Run

Right Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)
Turkish Get Down (no get UP)
250m Run