TXT PROGRAMMING02/02/26-02/07/26STRENGTH WEEK: #2

TXT PROGRAMMING
02/02/26-02/07/26
STRENGTH WEEK: #2
Hi TXT Community! The strengths are longer for this week and I changed the times to reflect that for class. I hope you enjoy the longer strength focus. We have a handstand challenge this entire month. It starts with basics and works up to more challenging movements. Take pictures please !!
The 6 week RESET REENERGIZE REBALANCE Challenge starts FEB 7th!! You can sign up for $60 and possibly win $500 or 1 year TXT membership while getting healthier and meeting goals. 
https://www.eventbrite.com/e/reset-reenergize-rebalance-tickets-1980497156308

Have a wonderful week!
Christa B



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 Banded lat pull down
10 touch jumps
10 plank hop forward and back
5/5 scorpion
Short run




    15-30   Horizontal Press Strength - 14 MIN EMOM ALTERNATE BETWEEN THE TWO EMOMS.
EMOM 1: 
10 Plank Pushup (elevate hands to box to make easier)
5 DBL Chest Press


EMOM 2:
6/6 Single arm press with one arm holding kb up in isometric hold
10 Goblet chest press to skull crusher


30-45     WOD:  15 Min Cutoff
Buy In: 10 Renegade Row + Push Up (if you put kb inbetween 2 large KBs you will be safe from rolling over. Or use DB’s)


4 ROUNDS
50m/50m KB BOTTOMS UP BENT ARM CARRY 
10 TRX Y
12 FROG HOP
14 KB SKULL CRUSHER (KX 35w/53m)
16 WALL BALL (KX 15w/20m)


Buy Out: 10 Renegade Row + Pushup 


Handstand Challenge
Get in the Pike push-up shape and hold for 20 secs (beginner), 40 secs (intermediate) or 60 seconds (advanced). Do 2x.
TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 Rounds (alternate between 2 exercises) 20 sec on//10 sec off (4 min total)
KB SWING
Long jump or frog hops or touch jumps
  
15-30  CORE Strength: 4 rounds 45 sec on /15 sec  (12 MIN)

• KB Sit up then twist
  
• KB Spiderman plank (hands on kb & bring knee to arm pit)
  
• Leg scissors up/down
  

30-45    WOD: 15 min cutoff
15 cal row
15 Wall ball sit up (KX 14w/20m)
20 Hollow Body Rocks
5/5 lateral Bear crawl KB drag (KX 25w/44M)
5 Burpee
-----------------------
10 cal row
15 Wall ball sit up
20 Hollow body Rocks
5/5 lateral Bear crawl KB drag
10 Burpee
-----------------------
5 cal row
15 Wall ball situp 
20 Hollow body Rocks
5/5 lateral Bear crawl KB drag
15 Burpee


Handstand Challenge
Get in the Pike push-up shape and hold for 20 secs (beginner), 40 secs (intermediate) or 60 seconds (advanced). Do 2x.
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds (all with light easy weight)
10 deadlift
10 kb swing
10 squat + bicep curl
Short run trainers choice


    20-30    POWER LIFT Strength RTR with 10 DBL KB CLEAN EMOM
10 MIN OF 10 DBL KB CLEAN RTR working up to heaviest weight.
If members are new have them start with a single arm clean to get used to the movement. You can always change it to a clean straight from the ground if the swing portion of the exercise is limited.




30-45    WOD: 3 Rounds (KX 35w/53m) TRY TO USE ONE KB
5/5 Swing
20 JUMP ROPE
5/5 Clean
20 JUMP ROPE
5/5 High pull
20 JUMP ROPE
5/5 Snatch (MODIFY TO CLEAN, PRESS, SNATCH FROM TOP DOWN)
20 JUMP ROPE
5/5 One arm Rack Squat
20 JUMP ROPE
5/5 One arm Push Press
20 JUMP ROPE
10 Box over


Handstand Challenge NO SHOES ON WALL
Wall Walk and handstand against the wall for 10 seconds (beginner), 20 seconds (intermediate) or 30 seconds (advanced). Repeat 3x. Concentrate on holding a straight body position pushing up through your shoulders, with your bottom squeezed, legs straight and toes pointed. 
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 20/10
Banded tricep ext
Plank
TRX W
V-up


    20-30    Vertical Pull Strength: CHIN UP 3 - 4 sets of 10 reps
COACHING TIP: 
LEVEL 1: TRX CHIN UP. SQUATTING BELOW A SUPER SHORT TRX, HANDS FACING YOU PULL CHIN OVER KNUCKLES THEN SLOWLY LOWER. SHOULD BE CONTROLLED REPS.
LEVEL 2: STAND ON BOX, HANDS FACING YOU, SQUAT SO ARMS ARE STRAIGHT, THEN JUMP SO CHIN GOES OVER BAR.
LEVEL 3: USING BAND KEEP ONE LEG OUT, JUMP SO CHIN IS OVER BAR, THEN SLOWLY LOWER YOUR SELF.
LEVEL 4: CONTROLLED CHIN UP USING BAND or BANDS.
LEVEL 5: EXPERT!! NO BANDS NEEDED CHIN UP HANDS FACING YOU, NO KIPPING.
LEVEL 6: WE WILL GET TO THAT LATER


30-45  WOD: 4 Rounds
    3/3 [½ KNEELING KB BICEP CURL + SHOULDER PRESS  (KX 15w/25m)
    6/6 LUNGE TO PRESS AND KB TRICEP EXT.(KX 35w/53m)
9 Ball Slam over the shoulder throw (KX 15w/25m)
12 PUSHUPS
15/15 Mtn climber (KX Hands on KB)
3 SUICIDE RUNS (SET UP 3 CONES)


Handstand Challenge NO SHOES ON WALL
Wall Walk and handstand against the wall for 10 seconds (beginner), 20 seconds (intermediate) or 30 seconds (advanced). Repeat 3x. Concentrate on holding a straight body position pushing up through your shoulders, with your bottom squeezed, legs straight and toes pointed. 
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 30, 20, 10
Butt kickers Forwards and Backwards (SPLIT REPS)
Lateral High knees (SPLIT REPS)
Inverted toe touch 
Short run or Row Trainers choice


    15-30  Strength 3 Rounds 1 min on each
TEMPO GOBLET SQUAT (3 down, 2 pause, 3 up, 0 at top)
KB Romanian Deadlift (straight leg deadlift)(KX 35w/53m)
TRX Hamstring curl or exercise ball hamstring curl
Heels elevated on box glute bridge
Bicycle 


    30-45    WOD: 15 min AMRAP (TRY FOR 3 ROUNDS)
50M DBL KB WALKING LUNGE 
10/10 GOBLET BLUGARIAN SPLIT SQUAT
10 PULLUP
20 SIT UP
250m RUN


HANDSTAND CHALLENGE 
Practice Straight Body Position on the Floor: Practice your straight-tight-body position by laying completely flat on the floor with your bottom squeezed, your legs straight, feet pointed and arms by your ears. Do this laying on your back and repeat on your stomach - each for 30 seconds. BONUS EXERCISE: Now do 5-10 handstands against the wall. Think about the straight body position you held on the floor and try to squeeze your body the entire time! 


SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
5 Hindu Pushup
5 TRX T
10 V - up + Iron cross
10 Hanging scapular retractions
30 Grass hoppers


    15-30    Vertical Press Strength 4 Rounds 1 min on each
DBL KB Waiter Carry
DB Lateral Shoulder raise
DB Front Raise


30-45 WOD: 3 Rounds
1/1 TGU (KX 35w/53m)
10/10 OA KB Swing (KX 22w/35m)
20 Wall Ball (KX 14w/20m)
250m Row


HANDSTAND CHALLENGE 
Practice Straight Body Position on the Floor: Practice your straight-tight-body position by laying completely flat on the floor with your bottom squeezed, your legs straight, feet pointed and arms by your ears. Do this laying on your back and repeat on your stomach - each for 30 seconds. BONUS EXERCISE: Now do 5-10 handstands against the wall. Think about the straight body position you held on the floor and try to squeeze your body the entire time!