TXT PROGRAMMING01/12/26-01/17/26STRENGTH WEEK: #9

TXT PROGRAMMING
01/12/26-01/17/26
STRENGTH WEEK: #9
Hi Team Community!! We are nearing the end of our strength calendar and that means choose CHALLENGING weight for the strengths.  In Feb we will bring back monthly challenges, The 6 week challenge will begin (sign up info coming soon) & we will no longer have a free community class. 
I hope you have an awesome week!
Christa B



MONDAYa fun video on mobility, flexibility and stability
    0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. 


WARM UP: 3 rounds
10 KB Good morning
10 Dowel on Spine Hinge practice
10 DBL KB BENT OVER ROW or 5/5 LAWN MOWER ROW
10 PLANK HIP TAP
Short jog (distance trainers choice)




    20-30    Lift Strength 10 MIN AMRAP
3 HEAVY SUMO DEADLIFT
3/3 DBL KB Single leg Dead Lift
3/3 Rotational Deadlift (MODIFICATION: ROMANIAN DEADLIFT NO ROTATION 3 reps)


30-45     WOD 1 time through:
5 Pull Ups or 10 TRX ROW (KX Horizontal)
10 Push up
5 Pull Ups or  10 TRX ROW
20 KB Pullovers (KX 35W/53M)
5 Pull Ups or 10 TRX ROW
30/30 KB Mountain climbers (KX 35W/53M)
5 Pull Ups or 10 TRX ROW
40/40 Bicycles
5 Pull Ups or 10 TRX ROW
50 Sit up (KX GOB SIT UP 25W/50M)
5 Pull Ups or 10 TRX ROW
40 Plank Jacks
5 Pull Ups or 10 TRX ROW
30 V ups
5 Pull Ups or 10 TRX ROW
20 Dips on a box
5 Pull Ups or 10 TRX ROW
10 Close grip push ups
5 Pull Ups or 10 TRX ROW


5 MIN FOAM ROLL

TUESDAY
0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
2 Rounds: 30 sec on/10 sec off 
Alternating pike/plank reach
TRX W
Alternating single leg v-ups
Seated Hip roll 
  
15-25   Horizontal Pull 10 Min AMRAP
3 R/3 L KettleBell Plank Row (From elevated plank position on box)
3 R/3 L KB Swing High Pull (MODIFICATION: perfect the swing or do high pull without swing) 
5 TRX Muscle Up

25-45    WOD circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. 


EMOM1
10 DBL KB SUITCASE DEADLIFT (KX DBL KB 35W/53M)
15 GLUTE BRIDGE


EMOM 2
5 DBL KB Swing +High pull + Snatch (KX DBL KB 25W/40M) (MODIFICATION: with Single KB 5 SWING+HIGHPULL+OVERHEAD SWING) 


EMOM 3
10 Wall ball (KX DBL KB 14W/20M)
5 Burpee 
5 MIN FOAM ROLL

WEDNESDAY 
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 Warm Up: 3-4 Rounds 5 min CUTOFF
40 Mountain Climbers
10/10 S.L. Glute Bridge
10 Squats
10/10 Clams
    15-25  Squat Strength:
10 MIN EMOM
ODD: 3R/3L Single Arm Front Rack Squat & 6 Jump Squats
EVEN: 3 HEAVY Sumo Goblet Squat & WALL SIT for remainder of min

25-45    WOD ONE TIME THROUGH IN ORDER 20 MIN CUTOFF

    50 GOB PULSE SQUAT
10/10 BANDED Donkey kicks 
10 KB Glute bridges KX 25/35lbs 
10 Plank jacks 
9/9 Gob box step up  KX 25/35lbs 
9 Double under or 45 Jump Rope/Jumping Jacks 
9 TRX HAMSTRING CURL or exercise ball hamstring curl
8/8 Gob Lateral Lunge  KX 25/35lbs 
8/8 Sumo Squats KX 30/40lbs 
8 burpee box over
50 Jump Squat

5 MIN FOAM ROLL
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds 
5 Scapular pushups
20 High Knees
5 Single KB Goblet chest press with hip bridge
20 Jumping jacks

    20-30   Horizontal Press 10 min cutoff
Superset 5 rounds of challenging 3 reps
One arm KB Chest press (hips elevated)R
One arm KB Chest press (hips elevated)L
10 TRX CHEST FLY
30-45  WOD USE THE WEIGHT YOU WOULD USE FOR THE PUSH PRESS FOR THE WHOLE WORKOUT.
7 Rounds
4 DBL KB SUITCASE DEADLIFT
4 DBL KB SWING CLEAN + SQUAT
4 DBL KB PUSH PRESS
10 PLANK PUSH UPS (MOD ELEVATE HANDS TO BOX)

5 MIN STRETCH
  
FRIDAY 
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
3 inch worm + scorpion
3/3 iron cross + v-up
6 Legs up + toe touch
20 bicycles
30 Butt kickers
 
    15-25  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10 (modify reps if needed)
-KB Dead bugs
-Sideplank hiplift R (MODIFICATION: Bend bottom knee or hold side plank for time)
-Sideplank hiplift L
-Abmat situp
25-45  WOD: :30/20/10
BURPEE
BOX JUMP
KB SWING (KX 35w//53/M)
TRX T
10 cal row (CAL ROW NEVER CHANGES) 

5 MIN FOAM ROLL

SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 
30 Grasshoppers
10 Serratus Push ups
30 Leg Scissors
3/3 Lunges
    20-30    Power Lift You can RTR and then stay at most challenging weight
10 Min AMRAP
3R/3L/3 TOGETHER Standing Strict Press 
50M Farmer Carry
30-45 WOD   15 Min Ascending AMRAP start with 2 reps (KX for advanced members 35W/53M & bottoms up with situp has no set weight.)
KB Halo R
KB windmill R
KB single-arm front squat R (MODIFICATION: BRING KB TO RACK POSITION FOR SQUAT)
KB Halo L
KB windmill L
KB single-arm front squat L
Kettlebell single-arm Sit Up (KX with bottoms up hold)L
Kettlebell single-arm Sit Up (KX with bottoms up hold)R
10 DOUBLE UNDER or 50 Jump Rope

5 MIN FOAM ROLL