TXT PROGRAMMING 03/09/26-03/14/26 STRENGTH WEEK: #7

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:

• Latissimus dorsi: 117-130%
• Biceps brachii: 78-96%
• Infraspinatus: 71-79%
• Lower trapezius: 45-56%
• Pectoralis major: 44-57%
• Erector spinae: 39-41%
• External oblique: 31-35%

Lets work on those pullups and maximize our grip strength!!
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

• OVER THE SHOULDER BALL SLAM THROW
• BATTLE ROPES IF YOU GOT EM OR BALL SLAM
• GRASSHOPPERS (ELEVATE HANDS TO MAKE IT EASIER)
• SQUAT HALO 

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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