TXT PROGRAMMING 12/22/25-12/27/25 STRENGTH WEEK: #6

TXT STRENGTH WEEK 6
TXT PROGRAMMING
12/22/25-12/27/25
STRENGTH WEEK: #6

Hey TXT Community, Wednesday is Christmas Eve we will have two 8am class options, one at cabrillo with Rose and West Side with me. All other classes are cancelled. Friday Classes will be the same as normal except no 6am’s. 
Scotts Valley Club is going to be under construction and will affect TXT evening classes and Saturday morning. We are getting a brand new room or should I say rooms. TXT SV will be moving upstairs to be part exercise room (was the pilates room) and part spin room. Now we have more room to spread out and there will be classes offered mon-sat at sv plus there's an earlier Saturday class option. TXT will not move upstairs till after christmas, i think. I wish I had more info but I unfortunately do not. I will keep you posted. 
New TXT SV Schedule starting 11/27?
MWF 6am Chris
TU/TH 6:30pm Christa
SAT 8am Chris

Have a wonderful holiday & thank you for being part of the TXT Community!!
Christa B




MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 rounds 20/10 sec
Clam R
Clam L
Side plank leg lift R
Side plank leg lift L
Hindu push up
  
15-25  SQUAT Strength RTR on DBL KB or Goblet squat 5 reps
At top weight do 5 sets of 5 reps. Work on great form and depth. 


25-45    WOD 8 CRAZY NIGHTS 20 min cutoff
8 ROUNDS
8 PULLUP or TRX Pull Up
8 Box Jump or Shorter step hop
8 Wall Ball (KX 14w/20m)
8 Pushups (mod. Elevate to make easier)
4/4 Alt. Lunge
8 Dips on box or Dip bars
8 Burpees
8 Double unders or 40 Jump Rope






TUESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Hanging scapular retractions a small gentle movement
3/3 Butt kickers + sprawl
Hindu Pushup   
Banded Tricep ext


    15-25    Strength Horizontal Press (KB CHEST PRESS)
 RTR on DBL KB Chest press  5 reps
At top weight do 5 sets of 5 reps.


25-45    WOD 20 min time cap 
5 Rounds of 3 MIN work & 1 MIN PLANK HOLD
Work thru below exercises
10 ALT KB CHEST PRESS (KX DBL KB 35W/53M) (5 on each side)
10 BURPEE (KX full burpee with pushup) (MODIFY HANDS ELEVATED ON A BOX)
10 PULL UP  (KX STRICT)
10 PUSH UP (MODIFY HANDS ELEVATED ON A BOX)
  


WEDNESDAYMERRY CHRISTMAS EVE
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 Plank up/down
3 Burpees
10 Skaters
5/5 iron cross
  
20-45    WOD 12 DAYS OF CHRISTMAS!! COMPLETE AS YOU SING THE SONG. 1 REP... 2,1... 3,2,1...4,3,2,1.....5,4,3,2,1...ECT.
1- 50 Jump Jack or Jump Rope
2- HANDSTAND OR PIKE PUSHUP OR SHOULDER PRESS HEAVY WEIGHT
3- BURPEE PULLUP (MOD: SEPARATE EXERCISES or CHOOSE ONE)
4- KB SWING
5- HALO R/L
6- PISTOL (3/3) AKA SINGLE LEG SQUAT
7- DIPS
8- KB OR DB SNATCH (4/4) (MOD:KB SWING) 
9- T2B OR VUP
10- BALL SLAM OR OVER THE SHOULDER THROW
11- BOX JUMP
12- HEAVY DEADLIFTS OR SINGLE LEG DEADLIFT (6/6)
  
THURSDAYMERRY CHRISTMAS 
Relax and enjoy yourself
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds 30 on/10 off
Jumping Jacks
Diver sit ups 
Hanging scapular retraction
push up to pike 




    15-35  Strength Vertical Pull how to get a pullup
20 min cutoff no circuit finish each exercise before moving to the next
3 sets of 10-15 reps Scapular Pull-Ups
3 sets of 6-12 reps Banded Pull-Ups
3 sets of 10-15 reps Kneeling Banded Lat Pulldowns 
3 sets of 8-12 reps TRX Row: (LOWER ANGLE OVERTIME)
2-3 sets  Pull-Up Negatives (with a 3-5 sec descent)

35-45     WOD 3 Rounds 1 min on each exercise
Goblet box step (alt legs)
3/3 Bulgarian  Split Squat
Wall Ball  Burpee or Burpee plank jacks



SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 jump jack
10 plank jack
10 bicycle
1 lap butt kickers
1 lap traveling sprinter lunge


    20-30  Strength Lunge 10 MIN AMRAP
PARTNER UP! DBL KB LUNGE TRAINERS CHOICE OF HOLD.
Partner A: FRONT RACK HOLD KB
Partner B: LUNGE ACROSS ROOM WITH KB’s
THEN SWITCH
AFTER GO UP IN WEIGHT UNTIL YOU CANNOT GO UP ANY MORE


30-45 WOD 
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(beginners should do all swings for 15 reps with single KB)
Dbl Swing
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM