TXT PROGRAMMING01/26/25-02/02/25STRENGTH WEEK: #9

TXT PROGRAMMING
01/26/25-02/02/25
STRENGTH WEEK: #9
Hi TXT Community, Week 9 of your 10-week Strength calendar is here, and this is where champions are made! You’ve already built an incredible foundation, pushed through challenges, and shown unwavering dedication. Now is the time to focus on the details, refine your form, and embrace the grind.

The finish line is in sight, but don’t let up—this is the moment to give it your all. Remember, strength isn’t just in your body; it’s in your mindset, your discipline, and your commitment to growth.

On another note, Coach Kristof has officially left our training team and is off to tackle new adventures! We will miss his energy and ideas. Let's wish him all the best on his next journey. Paige, Ivan, and Christa are now leading his Tuesday/Thursday 6:30 PM TXT classes, and Heather has graciously taken back Wednesday at 8 AM on the West Side.

Thank you for your continued energy and commitment. Cheers, and have a wonderful week!
Christa Berry




MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 MIN AMRAP
30 Mtn climbers
5/5 KB Clean to press
10 KB deadlift
Short run


20-30    Lift Strength: RTR (RUN THE RACK) working up to heaviest 3 rep Snatch
At your top weight do 5 sets of 3 reps at top KB weight. 


30-45 WOD: 3 ROUNDS
1 MIN WALL BALL
1 MIN ALT SWING SWITCH
1 MIN RENEGADE ROW + PUSH UP
1 MIN BOX JUMP
1 MIN TURKISH GETUP, SNATCH, TURKISH GET DOWN &  SWITCH SIDES 




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Hindu Pushup
Iron cross + Vup
Band Pull Apart
  
20-30   Horizontal Pull 10 min amrap class can RTR (run the rack) up to a difficult 3/3 of gorilla row.


10 MIN AMRAP 
10 TRX ROW with 1 second hold at top
10 KB HIGH PULL SWING
RTR 3/3 GORILLA ROW
  
30-45 WOD: 15 MINUTE AMRAP:
-25 Double unders or 125 Jump Rope
-10 (5R/5L) Pistols (can use box, TRX or change to Goblet squat)
-4/4 KB Overhead Lunges (modify appropriately)
-6 Burpee Pull Ups or Burpee Leg Lift (can separate the movements)
  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 ROUNDS
10 squat with wall ball under butt
3/3 GSW (greatest stretch in the world)
20 jump rope or jump jack
 


20-30  Squat: RTR DBL KB squat 3 reps working up to heaviest weight
Do 5 sets of 3 reps at top kb weight. Take your time. 10 min time cap. Make sure you are getting deep in your squat. If you have to go lighter to get deeper that is ok.


30-45 WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
250m Run
5/5 Goblet Reverse Lunge
10 Spinal Rock to Jump (Modify: Hollow Body Rock)


THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 3,6,9
Pike pushup
KB HALO R
KB HALO L
20 Leg scissors up down (REPS NEVER CHANGE)


20-30   Horizontal Press RTR with 3 reps of standing shoulder press. 5 sets of 3/3 reps of shoulder press at top weight. Weight should be challenging, try for no push press. 10 min cut off


30-45  WOD: 2 ROUNDS 30sec on/10 sec off KX 25W/40M
KB Push Press R 
KB Push Press L
KB GOB Thruster + Bicep Curl
KB OA Swing R
KB OA Swing L
KB RUSSIAN TWIST R/L + REACH TO TOES
KB GOB HOLD PLUS MARCH IN PLACE




FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 Hindu Pushup
10 Beast Bulldog
10 situp
10 legs up toe touch


20-30    Core 5 Rounds 45/10
SIDE PLANK HIP LIFT R
SIDE PLANK HIP LIFT L
HANGING LEG LIFTS (NO T2B just Slow and controlled MODIFY: LEG LIFTS ON GROUND)




30-45 WOD: NO AND THEN!
2 Rounds:
50 DU or 100 jump rope
10 Sit Ups
50m Sprints 

AND THEN:
Chipper: (any order you please)
50 Pullups (Watch the video to help teach pullup ques)
50 (25R/25L) one-arm thrusters (KX 35w/53m)
50 (25R/25L) one-arm swings (KX 35w/53m)
100 Single Leg v-ups 

AND THEN:
2 Rounds:
50m Sprints 
10 Sit Ups
50 DU or 100 jump rope




SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
5 Push Up to Dip ON KB (MAKE SURE THEY ARE BIG TO BALANCE ON)
5/5 KB HALO 
5 Hindu Pushup


20-30    Power Lift: 3 DBL KETTLEBELL CLEAN and 3 DBL KB SWING
Run the rack on the 3 DBL KETTLEBELL CLEAN and 3 DBL KB SWING Once a 3 rep max weight is reached, repeat three times. 


30-45 WOD: 10 Min AMRAP 
3/3 Turkish Sit Up to Hip Bridge  (KX 35w/53m)
3/3 single leg deadlift + clean + reverse lunge (KX 25w/44m)
50 Spider Plank


THEN 8 rounds of 20 sec on/10sec off
Wall ball Burpee (MODIFY can separate movements and alternate every round.)


In health & kindness,
Christa Berry & Team TxT
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