TXT PROGRAMMING01/06/25-01/11/25STRENGTH WEEK: #6

TXT STRENGTH WEEK 6
TXT PROGRAMMING
01/06/25-01/11/25
STRENGTH WEEK: #6
Hi Team TXT, the challenge has begun and I'm stoked to see so many of you coaches jumped on board!! YAY!! Live Oak also moved rooms. Micahel, Carina, Gabe & I spent sunday moving all the gear and organizing. Efrain will hang the jump ropes, pull up bands, & mats next weekend. We are working on getting more pull up bars in the room. I hope you like it!! 
Have a wonderful week! 
Christa B


MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 
2 ROUNDS 20/10
Seated Hip roll
Alternating GSW
Traveling butt kickers
X walk R
X walk L


STRENGTH: DBL KB SQUAT 10 MIN
RTR Complete 5 rounds 5 rep max dbl kb squat.


WOD: 15 min AMRAP 
10 ab mat Situps
10 WALL BALL (KX 14W/20M)
3/3 KB Clean to reverse lunge (KX 35W/53M)
9 KB SWING (KX 35W/53M)
30 Jump Rope


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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 3 rounds 20/10
Scapular pushup
scorpions
Sit up   
Inch worms


STRENGTH: Press (H) 10 MIN
3 rounds
30 sec plank hold
30 sec pushup


7 min Form a circle. Moving clock wise around the circle. One person goes at a time.  
Each person does 10 DBL KB CHEST PRESS and holds reverse plank or hollow body hold till it is their turn again.
If one person falls from plank everyone does 5 inch worms. Then resume.


WOD: for your best time! (15 min cut off)
4 rounds
10/10 single leg deadlift R (KX 35W/53M)
10 pushups
1/1 TGU R (KX 35W/53M)
50M DBL KB Waiter Carry (KX DBL KB 53W/70M)
250M RUN or ROW or Ski Erg


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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 3 rounds
10 Dead bug
10 Bird dog
5 bootstrapper
10 Seal jacks
10 KB Swing


STRENGTH Core 8-10 MIN


TABATA 8 rounds 20 on //10 sec plank  (NO REST)
20 sec Side plank hip lifts (switch sides every round)
10 sec plank


&


8 rounds
20 on //10 sec hollow body hold (NO REST)
-20 sec Side V-up: http://youtu.be/gxBOxA2OMgU (switch sides every round)
10 sec hollow hold


WOD: 15 Min AMRAP
1R/1L TGU with 3 SA Thruster at The top (and the turkish get back down) (KX 35W/53M)
            10 Sit up or Dead bug
            10 Pike Push Ups or Seated shoulder press
            10 Hollow Body Rocks
            10 KB Weighted Glute Bridge (KX 35W/53M)


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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)  5 AMRAP
20 mountain climbers total
5 Glute Bridges
2/2 Alternating side lunges
2 Inch worm + scorpion


STRENGTH 10 min 5 KB DEADLIFT Between the feet 
R.T.R (run the rack) ON 5 reps KB DEADLIFT 5x5 at top weight


WOD: 16 min cutoff PARTNER UP! 2 MIN TIMER ON LOOP. Partner rows or Bikes or ski ergs, while the other partner works on completing their rounds. DO NOT SANDBAG DURING THIS TIME, IT IS NOT TIME TO REST. Try to get 500m each 2min


Both partners must complete 5 Rounds
8/8 KB ONE LEG DEADLIFT (KX 35W/53M)
8/8 ONE ARM KB SWING CLEANS (KX 35W/53M)
8/8 ONE ARM KB PUSH PRESS (KX 35W/53M)
8/8 Bulgarian Split Squat (KX 25W/45M)
10 Ball Slam (KX 15W/20M)


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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 3 rounds 20on/10 off
Jumping Jacks
Diver sit ups 
push up to pike 


STRENGTH Pull (V) 10 min PARTNER PULLUPS! CHOOSE to add reps or add weight
Starting at 1 pullup go up to 10 & back to 1. If they are adding weight stay at 3 reps.
(PARTNER RESTS WHILE WAITING)


Before wod complete 10 Burpee pullups and one run.


30-45 min WOD: 10 Rounds 45 sec on 15 sec off Alternate between two exercises. Should only take 10 MIN.


-Hollow Body Hold
-TRX MUSCLE UP


5 Min AMRAP
5 Burpee Box Jumps (KX 20W/24M)
10 Ball Slam (KX 15W/20+M)
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SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) 5 MIN AMRAP
5 BOOTSTRAPPER
5/5 BOX STEP UP (modify height if height is too challenging.)
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS


    20-30  Strength Lunge Front Rack Reverse Lunges
5 sets of 5R/5L Front Rack Reverse lunges. Have members try to increase weight every round.


30-45 WOD 15 min ASCENDING AMRAP add 1 rep every round
3 BOX JUMP (KX 20W/24M)
3/3 KB CLEANS R&L from the ground (KX 35W/53M)
3/3 KB OA SWING (KX 35W/53M)