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TXT PROGRAMMING
07/27/26-08/01/26 STRENGTH WEEK: #7 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 minute cut off: 10 pike pushups on box 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) 3 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: 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 & PRESS (KX 25W//44M) 5/5 SINGLE ARM KB HIGH PULLS (KX 25W//44M) 1 Turkish Get Up R 1 Turkish Get Up L TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 4 ROUNDS 30 on/05 off
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 15 min cutoff 3 ROUNDS 10 Goblet Sit up (KX 20W/30M) 5 DBL KB Swing/Clean/Squat (KX 25W//40M) 10 Pull Up (KX 14W/20M) 50 Jump Rope or 10 DBL UNDERS 250M RUN WEDNESDAY shorter warm up, longer wod 0-15 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 ALT. Worlds Greatest stretch 90/90 HIP ROLL 15-25 Lift Strength: 3 DBL KB SUITCASE DEADLIFT RTR AMRAP Choose 3 sets of KB’s light, medium & heavy. RTR as many times as possible in 10 min. 25-45 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 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 3/3 Lawn Mower Row Choose 3 sets of KB’s light, medium & heavy. RTR as many times as possible. 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) DBL KB Gorilla row (KX 35W//53M) OA KB clean (KX 25W//40M) SNATCH (KX 25W//40M) TRX HORIZONTAL ROW 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 (KETTLEBELL STAYS AT CHEST BELOW THE CHIN. DO NOT LOWER KB TO THE GROUND.) ODD EMOM: 3 HEAVY Goblet squats with 3 second descent and 2 sec pause at bottom (RTR add weight every round) EVEN EMOM: 30sec BIG GIRL CLAM R//30 sec BIG GIRL CLAM L 30-45 WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off) Run 250m 50M GOB KB WALKING LUNGE 20 TRX W 10 GOB SQUAT HALO (KX 25W/40M) 10 DBL KB PUSH PRESS (KX DBL 25W/40M) SATURDAY 0-15 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 15-25 Horizontal Press Strength 10 min AMRAP RTR as many times as possible in 10 min with 3 DBL KB CHEST PRESS with hips elevated. Choose 3 sets of KB’s light, medium & heavy. 25-45 WOD One time through, top to bottom. CANNOT DO OUT OF ORDER but you can rest. 20 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
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