TXT PROGRAMMING01/13/24-01/18/25STRENGTH WEEK: #7

TXT PROGRAMMING
01/13/24-01/18/25
STRENGTH WEEK: #7
It’s Week 7, team TXT! You’ve come so far, and it’s time to keep pushing forward. This week’s strength calendar is all about balance, focus, and determination. Here’s what’s on the agenda:

 Press (V): Build power and stability in vertical movements. Stay strong and controlled!
 Core: Strengthen your foundation. A solid core enhances every lift and every move.
 Lift (St): Power up your stamina with strength-focused lifts. This is where grit meets growth!
 Pull (H): Time to engage and conquer horizontal pulling movements. Back and shoulders, here we go!
 Squat: The ultimate full-body powerhouse move. Stay grounded and keep perfect form.
 Press (H): Bring intensity to your horizontal pressing movements—strength meets precision.

Remember, every rep counts. Listen to your body, challenge your limits, and celebrate your progress. We’re all in this together, and Week 7 is the time to shine! Let’s crush it! #StrengthInCommunity #Week7Power
In health and kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training



MONDAY shorter warm up, longer wod
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
5 minute cut off:
    10 pike pushups
    5/5 tall plank bird dog
    5/5 Side plank leg lift
    20 Jump rope or 20 jump jack


    15-25    Vertical Press Strength (choose a challenging weight)
        5 rounds - 5 reps on each
    ½ kneeling KB curl to OH press R (right knee down) 
    ½ kneeling KB Curl to OH Press L (left knee down)
    Squat HOLD Bicep Curl
    Overhead tricep extension (or standing if bad knees)


25-45     WOD 20 min cutoff 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)
    Goblet Curtsey Lunge (KX 35W//53M)
    OA KB clean  (KX 25W//40M)
OA KB Swing high pull  (KX 25W//40M)
    Box Jump (KX 20w//24m)


5 MIN STRETCH/FOAM ROLL


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up:
4 ROUNDS 30 on/05 off

• OVER THE SHOULDER BALL SLAM THROW
• BATTLE ROPES IF YOU GOT EM OR BALL SLAM
• GRASSHOPPERS (ELEVATE HANDS TO MAKE IT EASIER)
• SQUAT HALO 

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
Single Leg v-up alternate 
KB HALO (choose a challenging weight)


30-45    WOD: One time through, top to bottom. CANNOT DO OUT OF ORDER but you can rest. 15 min cutoff
100 FROG HOPS
45/45 Jump Lunge
80 Swing High Pulls (KX 35W//53M)
70 GOB Squat (KX 35W//53M)
30/30 PLANK up/down (DONT DIE HAHA)
50 KB Skull Crushers (KX 25W//40M)
40 T2B or V-up
15/15 BURPEE Box Overs
20 Candle Stick or (hollow rock then squats)
5/5 Sit Outs


5 MIN STRETCH/FOAM ROLL


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   3 rounds
30 sec TRX HAMSTRING CURL or exercise ball
30 sec HIGH KNEES
30 sec KB DEADLIFT + KB SWING (choose one movement if it causes low back fatigue)
1 MIN BICYCLE FAST!!!


    15-25   Lift Strength: 12 min EMOM 
ODD: FULL MIN of KB SWING (remember to breath and engage abs.)
EVEN: 5 SINGLE ARM KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week (SWITCH ARMS EVERY ROUND)


25-45    WOD JULIA BENCHMARK 20 min cutoff (FEEL FREE TO CHIP IN ANY ORDER)
44 DBL KB SQUAT (KX dbl 20w/40m)
44 BOX JUMP or Gob. Step Up
22/22 Gob Bulgarian Split squat (KX 20w/40m)
44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m)
4x250m Run or row


5 MIN STRETCH/FOAM ROLL
  
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 or start on a challenging weight
    5 Sets
    5/5 GORILLA ROW (Alternating bent over row from KB on ground)
    5/5 Lawn Mower Row (heavier weight)
    5 TRX Muscle up


30-45  WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off)
        Run 250m
        20 HIGH PULL SWING
        10 SNATCH R
        10 SNATCH L
        10 PUSHUP (MODIFICATION: Elevate Hands)
        10 TRX W
        10 LEG LIFT CEILING STOMP

5 MIN STRETCH/FOAM ROLL
  
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
ODD EMOM: 5 HEAVY Goblet squats with 3 second descent  (RTR add weight every round)
EVEN EMOM: 10/10 Foot elevated Single Leg Hip Bridge (FOOT ON BOX)


    30-45    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 & SQUAT (KX 35W//53M) 
5/5 SINGLE ARM KB HIGH PULLS
1 Turkish Get Up R (YOU'RE GONNA LOVE IT!!)
1 Turkish Get Up L


5 MIN STRETCH/FOAM ROLL


SATURDAY
    0-20    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


    20-30    Horizontal Press Strength 10 min
RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 


30-45 WOD: 15 min cutoff
3 ROUNDS    
5 Goblet Squat + REV Lunge R+L (KX 20W/30M)
5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M)
10 wall ball (KX 14W/20M)
20 Cal Row


5 MIN STRETCH/FOAM ROLL