TXT PROGRAMMING01/19/26-01/24/26STRENGTH WEEK: #10

TXT PROGRAMMING
01/19/26-01/24/26
STRENGTH WEEK: #10
LETS GET READY FOR SOME GREAT FORM & 1 REP MAXES!!!! There is lots of trainer direction written for you and videos.
The 6 week challenge begins FEB 6th
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MONDAY
    0-20 min Isolated Mobility,& Dowel stretch,  warm up drills, Movement Patterning/Technique, 

 Warm Up:
5 rounds
6/6 KB Plank Pull through
5 Scapula Pull-Ups (overhand grip)
5 Scapula Pull- up (Under hand grip)
5 TRX Horizontal row (get as horizontal as possible)
20 jump rope

20 - 30 min: Vertical Pull Strength : PULL UP!!
RTR with less help from a band each round
1st set 5 reps can use bands
2nd set 5 reps
3rd set 5 reps less help band
4th set 3 reps
5th set 3 rep
6th set 3 rep less help band
7th set 1 rep
8th set 1 rep should be most challenging pullup rep and maybe you add weight
IF YOU CAN ADD MORE WEIGHT AND DO 1 REP, PLEASE DO


30 - 45 min: WOD: 15 Min AMRAP 3 min ON// 1 MIN Bar Hang
9/9 OA Swings
10 Sit up
6/6 OA Highpulls
10 Sit up
3/3 OA Snatches 
10 Sit up


TUESDAY:
   0-15 min:         Isolated / Compound Joint Mobility.
   15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout) Warm Up: 3 rounds
3/3 Around the world lunges (front, side, back = 1 rep)
5/5 Bulgarian Split Squats(no weight)
5/5 single arm Kettlebell Swings
30 butt kickers
1 Lap Side slides

20 - 30min LUNGE STRENGTH:  
RTR with DOUBLE KB RACK CARRY LAP
Work up to the most challenging weight for 1 lap in the rack carry position.
Trainer Chooses lap distance

30- 50 min WOD: 15 minute AMRAP:
2 Wall Walks (TAKE OFF SHOES) or 2 INCH WORM PUSH UPS
4 Burpees over KB
6/6 Sitouts 
4/4 KB Goblet forward lunge (KX35W/53M)
10 Heavy Swings (KX53W/80+M) (Watch out for over-thrusting hips.)
(Emphasize quick transitions)

WEDNESDAY:
            0-15 min:         Isolated / Compound Joint Mobility.
            15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)Warm Up: 
3 Rounds
5 Push up to pike (you choose difficulty level or Seated DBL KB Shoulder press)
10/10  high Knees
20 Battle rope slams or ball slams
150m Row

20-30 min VERTICAL PRESS STRENGTH:  
DOUBLE KB STRICT SHOULDER PRESS
RTR going up in weight each set, 
1st set 5 reps
2nd set 5 reps
3rd set 5 reps
4th set 3 reps
5th set 3 rep
6th set 3 rep
7th set 1 rep
8th set 1 rep should be heaviest rep without push pressing

30-45 min WOD: 15 MIN AMRAP
 
Every 2 min everyone stops and does a 1 min WALL SIT
Then back to work, If you are on farmer carry you do not have to wall sit:

15 MIN AMRAP:
50m/50m OA KB Farmer carry 
20 OA High Pull (R)  (MODIFY to OA Swing)
20 OA High Pull (L)  
10/10 OA KB PUSHUP (ONE HAND ON KB)
100 Jump Rope or 20 DBL UNDERS  (DBL Under long video DBL UNDER short video ) or 50 Jump Jack



THURSDAY:
            0-10 min:         Isolated / Compound Joint Mobility.
            10 - 15 min:     Technique and Form Warm Up (choose according to the day’s workout)
 Warm Up: 5 min AMRAP
3R/3L KB WINDMILL with a yoga block balancing
5 KB Swing to High pull 
3/3 Windshield wipers
10 deadbugs with med ball 
5/5 KB Halo
20 Gob hold ab March


15 - 25 min CORE STRENGTH: “Core Galore” 30 sec on 15 sec off of:
            One Arm Hover plank Right
        One Arm Hover Plank Left
            V ups        
            Hipups Right
        Chinees
        Hipups Left
        Leg Lifts
            Plank With a knee lift (spiderman plank)
            Situps           
            Hollow Body Rocks
            Bicycles
            Superman Rocks
            Mountain Climbers


25-45 min WOD:  THE KRISTOF BENCHMARK
ADD 1 REP TO SWING, CLEAN, SNATCH each round to each side. 
SHOULD END WITH 5 REPS ON EACH SIDE. 


5 ROUNDS
1 SWING, CLEAN, SNATCH R (KX 35W/53M)
1 SWING, CLEAN, SNATCH L
10 DBL KB SQUAT (KX 25W/45M)
10 KB DEAD BUG (KX 35W/53M)
10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT)


FRIDAY:
0-20 min  Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique,


WARM UP: 3 ROUNDS 30/10
Wall ball squat and throw with partner 
Wall Ball sit up & Throw to partner
Partner plank while other partner Battle rope or KB SWING
Switch Partner plank while other partner Battle rope or KB SWING

20 - 30 min Lower Pull STRENGTH:  SUMO DEADLIFT Run The Rack For 10 Minutes Perform 3 Reps Each. 5 sets of 3 reps at top weight. And try for a 1 rep max Sumo Deadlift


30-45 min WOD:

6 Min AMRAP
5 Burpee
10/10 Side V Up 
15 Dbl Under or 75 Jump Rope

250M Run or ROW

5 ROUNDS
10 KB Swing (KX 35W/53M)
10 TRX MUSCLE UP
20 WALL BALL (SQUAT DEEP) (KX 14W/20M)

250M Run or ROW


SATURDAY:
    0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games
Warm Up: 6 min AMRAP
5/5 TRX One Arm Row
10 Banded tricep ext
10 Superman
10 Plank Jack w/ Mountain Climber
1 lap L-sit butt skoots


20 - 30 min Horizontal Pull Strength:  RTR LAWN MOWER ROW
RTR going up in weight each set, 
1st set 5 reps on each side
2nd set 5 reps
3rd set 5 reps
4th set 3 reps
5th set 3 rep
6th set 3 rep
7th set 1 rep
8th set 1 rep should be heaviest rep 

30 - 45 min WOD:  Mini EMOMs. Circuit through exercises. If you don't finish in the minute, move on to the next EMOM. You will circuit through 5 times for a total of 15 min. 
 
EMOM 1
10 Pushup 
5 dbl unders or 25 Jump Rope
EMOM 2
20 Squats (BODY WEIGHT FAST!!)
5 dbl unders or 25 Jump Rope
EMOM 3
10 vups 
5 dbl unders or 25 Jump Rope 


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