TXT PROGRAMMING 06/29/26-07/04/26 STRENGTH WEEK: #3

TXT PROGRAMMING
06/29/26-07/04/26
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.
As always I hope you have a wonderful week!
Christa B

MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 30,20,10 :  
Jump Rope 
sit ups (half reps)
KB swings (focus on a good henge movement)
Bicycle



    15-30   CORE Strength : 1 min KB DEAD BUG
THEN

REPS 16,12,8,4
Plank Shoulder tap
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Hollow Body rock 
DBL Leglift with Ceiling Stomp (controlled lower)

THEN
1 min KB DEAD BUG


30-45     WOD 4 Rounds:
250M run or row
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols (MOD: Single Leg Box Squat)
12 Sumo Deadlift High Pulls




TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 12/10/8 reps of:
Walking lunge (each leg)
Banded good morning (focus on engaging hamstrings in henge motion)
Chinees (x2 reps)

  
15-30  LIFT Strength: TEMPO DBL KB SUITCASE DEADLIFT 15 MIN CUTOFF
Run the rack with front rack 3 sec down, 2 sec pause, 3 sec up, 0 pause at the top of 8/8 Suitcase Deadlift. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight.


30-45    WOD 21-15-9
Wall balls (KX 14w/20m)
Pull up 
50M OA FARMER CARRY R (KX 40W/60M)
50M OA FARMER CARRY L
Abmat Sit-ups (MOD: DEAD BUGS)
  


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min EMOM
ODD: 6 TRX Muscle up, 5 hollow body rocks, 4 band pull aparts 
EVEN: 4 burpees, 6 Dead bugs

    15-30    Horizontal pull Strength:
 10/10 LAWN MOWER Row + 10 TRX Tempo row (Tempo 3 up, 3 pause at top, 3 down, 0 at bottom.)

Run the rack with 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)
KB Swing (KX 35w/53m)
X10 Jump Rope or Jump Jack (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 TRX pull ups
10 Trx assisted pistols each leg
15 grasshoppers
Short Run


    15-30   Squat Strength: 4 rounds OF:
8/8 DBL KB Front rack or Goblet Box Step up + 10 TEMPO (3 sec down, 2 sec pause, 3 sec up, 0 pause at top,) DBL KB Squat (get full depth if you cannot go full depth do not get heavier)




30-45  WOD: 
Run 250m 3x
16 Toes-to-bar (Mod: V-up and over)
16 KB Swing  (KX 35w/53m)
16 Squat + Halo  (KX 35w/53m)

Run 250m 2x
10 Toes-to-bar
10 KB Swing  (KX 35w/53m)
10 Squat + Halo  (KX 35w/53m)

Run 250m 1x
6 Toes-to-bar
6 KB Swing  (KX 35w/53m)
6 Squat + Halo  (KX 35w/53m)
  
FRIDAY 
    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 



    15-30    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 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


    15-30    Core Strength: 4 rounds
10 Toes to Bar (Mod v-up and over)
10 Ball Slam
10/10 Side V-up
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 Mtn Climbers
25 cal row
50 box overs
25 cal row
50 Gob Thruster (KX 35w/53m)
25 cal row
50 box overs
25 cal row
50 Mtn Climbers

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