TXT PROGRAMMING 05/11/26-05/16/26 STRENGTH WEEK: #6

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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