TXT PROGRAMMING 07/06/26-07/11/26 STRENGTH WEEK: #4

TXT STRENGTH WEEK 4
TXT PROGRAMMING
07/06/26-07/11/26
STRENGTH WEEK: #4
Hi TxT Community!!! We will be saying goodbye to our teammate Ivan soon as he embarks on a new journey. Please join us to celebrate and toast Ivan on his last week leading TXT. 
​
Wednesday, July 8th
5:30 PM
Humble Sea Westside
Please bring friends and family, the more, the merrier. Hope to see you there!!
Ps. No burpees.

We will also be welcoming a new teammate, Isabell !! She will be taking over Ivan’s MWF 6am west side and our awesome teammate Gabe is taking over Saturdays 9am at live oak!! Starting July 18th.  
​Plus I wanted to shout out a belated happy birthday to Coach Jason!! And early happy birthday to Coach Yvette!!
I hope you have a wonderful week!!
Christa B
P.s. Beach txt starts in August. More details to come soon.


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)
4 x 6 DBL KB Clean + Front Squat 
3 x 6/6 Single-Leg KB Deadlift




25-45 WOD 3 Rounds (20 min cutoff)
250m Run (MOD: ROW)
10 pull ups (MOD: Pullup band or TRX Pull Up)
15 push ups (MOD: Hands elevated on box or pullup band around hips)
20 Gob squat (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
Grass Hopper (MOD: Elevate hands to make easier)


30-45    WOD 15 Min AMRAP 
5/5 Gob standing wood chop (try to keep elbows extended! Use a light weight)
5/5 jump squat twist 180
10/10 sit outs
5/5 alternating sides  Rotational deadlift (feet together push hips to opposite side as you dead lift) 
20 Jump rope or Jump jack (add 5 every round)
  


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
6/6 Clean to Reverse Lunge
6 Squat to Deadlift
6/6 Bulgarian split squat


30-45    WOD 15 Min Ascending AMRAP  starting at 3 add 1 rep every round
3 Gob Squat + (DBL REP) Halo
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 Box Jump (MOD: DBL REPS FOR STEP UPS)


THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
REPS 6-8-10
Pike pushup
Reverse plank hold +  leg lift
Squat jacks
Dowel shoulder packing practice over head




    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 (MOD: Deadbug)
1 Turkish Get Up w/ Press L
10 Bird dogs or beast bird dogs

30-45  WOD  10, 8, 6, 4, 2, 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
Row 10 cal
  
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up 3 Rounds
20 Jumping Jacks
10 Burpee NO Push Up
20 Plank Jacks
10 Skaters
10 Ab vacuums


    20-30    Core Strength
3 rounds of 40on/10off 
V-Up to R/L Side V-Up
LEG LIFT TO CEILING STOMP
KB OVER HEAD AB BREAKING WITH MARCH


    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 (MOD: Gob 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 (MOD: Gob Squat)

5 Burpee long jump (REPS NEVER CHANGE)