TXT PROGRAMMING 04/27/26-05/02/26 STRENGTH WEEK: #4

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)

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