TXT PROGRAMMING0 5/04/26-05/09/26 STRENGTH WEEK: #5

TXT PROGRAMMING
05/04/26-05/09/26
STRENGTH WEEK: #5
May the 4th be with you! Happy Cinco de Mayo & Happy Mother's day to all our amazing Mama's.


MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique & Warm Up: 3 Rounds 20/10
Push up to down dog
Side plank w/ reach R
Side plank w/ reach L
Alt. Curtsy lunge w/ pulse 


    20-30  Strength Horizontal Pull 10 MIN
3 Rounds OF
5 SA swing high pull R
5 SA swing high pull L
5 KB push up, pop up, bent over row (both hands on bell)
5 SA elevated plank row R
5 SA elevated plank row L


30-45     WOD IN TEAMS OF 3 


Two people work on reps and one person is on the rowing machine completing a 14 CAL ROW. When that person completes the row they help work on the ascending reps. 
A&B: work on reps First finish the swing, then finish the box overs. Only one teammate can work on reps at a time. Split reps however you like.
C: rows 14 cal.
THEN ROTATE.


HOW TO ROTATE:
When C finishes the row, A goes to row and C&B work on reps. 
When A finishes the row, B goes to row and A&C work on reps
When B finishes the row, C goes to the row and B&A work on reps.
Continue til 15 min is up!


WORK REPS OF 10,20,30,40,50 and up 15 min CUTOFF
KB SWING (KX 35W53M)
BOX OVERS 




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,& Warm Up
2 rounds: 
1 lap Lateral high knees R&L
10 Glute bridge hold  w/ march 
10/10 side vups 
1 lap inchworms + up dog
  
20-30  SQUAT Strength 10 MIN
1 min wall sit with med ball
Super set: x3 (4 MIN)
5 goblet squat
10 jump squat


Super set: x3 (4 MIN)
5/5 pistol squat (MOD: SL Squat on to box)
10 touch jumps


1 min wall sit with med ball


30-45    WOD:
5 ROUNDS OF 2 min Circuit through exercises / 1 MIN GOB PULSE SQUAT (KX 35w/53m)

• 5/5 OA Rack Squats (KX 35w/53m)
  
• 10 SURFEES (surfer pop ups) ALTERNATE SIDES
  
• 5/5 KB clean to squat (KX 35w/53m)
  
• 10/10 ICE SKATERS
  

  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5/5 windmill
10 good morning kb behind butt
20 jump jack 
30 high knees


    20-30    Strength Horizontal Press 10 MIN
3 Rounds of:
5/5 KB Chest press
5 Push-Ups
5 Handstand Push-Ups or Pike pushup or Seated Shoulder press
10 KB Swing
5 Diamond pushup
10 Overhead KB Swing


30-45    WOD:
15 min Ascending AMRAP
Begin with 1 rep on every exercise RIGHT and 1 rep on every exercise LEFT of each exercise then Farmer Carry. Next, do 2 reps on on every exercise RIGHT and 2 reps on on every exercise LEFT, then Farmer Carry. Then 3, 4, 5 and so on for 15 min. (KX 25w/44m)

• KB single-arm snatch
  
• KB windmill
  
• KB OA Rack Squat
  
• KB OA Bottoms up press
  
• 50M R/ 50M L Farmer Carry (stays the same every round)(KX 40+w/70+m)
  

  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10 lateral leg scissors
10 up/down leg scissors
10 grass hopper
10 superman
Short run or row


    20-30  CORE Strength CORE GALORE (30sec on/15 sec off) 1x thru
OA Hover Plank R
OA Hover Plank L
V-ups
Side Plank Hip Lift R
Side Plank Hip Lift L
Chinees
Leg Lifts
Spiderman Plank
Butterfly Sit-ups
Hollow Body Rocks
Bicycles
Superman Rocks
Mountain Climbers
THEN!!!!!
1 MIN GHD over med ball Sit Up (MOD: DEAD BUG WITH OR WITH OUT KB FOR PEOPLE  WITH DIASTASIS RECTI, HAVE RECENTLY GIVEN BIRTH OR HAVE SPINAL MOBILITY ISSUES.)

30-45  WOD: SET YOUR TIMER FOR 
  60/30, 40/20, 30/15, 20/10
- 4 grasshopper + 4 plank jack  (REPEATE OVER AND OVER TIL TIME IS UP)
- KB SIT UP + russian twist (KX 20w/40m)
- Goblet Thruster + bicep curl (in the squat position) (KX 35w/53m)
- 4 MTN CLIMBER + 4 SQUATS (REPEATE OVER AND OVER TIL TIME IS UP)

FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:REPS 15/10/5
5 Boot strapper (REPS DON’T CHANGE)
Side lunge R
Side lunge L
Switch Blade Squat hop


    20-30    Strength Power lift 10 Min 
5 rounds
5 Sumo Deadlift High Pulls
1 min hip bridge hold + March


3 rounds
5 SuitcaseDeadlift
10 Banded Good Morning


    30-45    WOD: 15 MIN CUTOFF
REPS 30/20/10
-WALL BALL (KX 14w/20m)
-BOX JUMP 
-KB HIGHPULL (KX 35w/53)
-BALL SLAM (KX 15w/25m)
30 DEADLIFT (STAYS THE SAME EVERY ROUND)(KX 35w/53)


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 Lateral Plank walk R
5 Lateral Plank walk L
10 Hollow body rock
10/10 lateral side slide
10 Frog jumps


    20-30  Strength Vertical Pull:
4 ROUNDS 20SEC ON //10SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas.
The Exercises:

1. North South plank R
2. North South plank L
3.PULL UP NEGATIVE (3 SEC Lower)


30-45 WOD    For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Body weight Squats

Then, 4 Rounds of:
4 Handstand Push-Ups or Pike pushup or Seated Shoulder press
15 KB Swings (KX 35w/53m)

Then, 3 Rounds of:
10 Box Jumps or alt. step ups
15 Hanging Knees-to-Elbows or v-up

Then, 2 rounds of:
20 Wall-Balls (KX 14w/20m) or KB Goblet Thruster (KX 35w/53m)
30 Sit-Ups

Then, 1 Round of:
30 Burpees