TXT PROGRAMMING02/17/25-02/22/25STRENGTH WEEK: #2

TXT PROGRAMMING
02/17/25-02/22/25
STRENGTH WEEK: #2
Hi TXT Community! The strengths are longer for this week. I hope you enjoy the longer strength focus. AND HAPPY BIRTHDAY COACH NICOLE!!!
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




    15-30   Horizontal Press Strength - 3 rounds 15 min cutoff
12 Plank Pushup (elevate hands to box to make easier)
12 DBL Chest Press
6/6 Single arm press with one arm holding kb up in isometric hold
12 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 KB GLUTE BRIDGE  (KX 35w/53m)
14 KB SKULL CRUSHER (KX 35w/53m)
16 BALL SLAM (KX 15w/25m)


Buy Out: 10 Renegade Row + Pushup 


5 min Foam Roll
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)
Ball slam or Battle Rope
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)
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10 cal row
15 Wall ball sit up
20 Hollow body Rocks
5/5 lateral Bear crawl KB drag
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5 cal row
15 Wall ball situp 
20 Hollow body Rocks
5/5 lateral Bear crawl KB drag


5 MIN FOAM ROLL
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 
3 x 10 reps at top 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: 4 Rounds (KX 35w/53m) TRY TO USE ONE KB
5/5 Swing
5/5 Clean
5/5 High pull
5/5 Snatch (MODIFY TO CLEAN, PRESS, SNATCH FROM TOP DOWN)
5/5 One arm Rack Squat
5/5 One arm Push Press
10 Box over


5 MIN FOAM ROLL  
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 TRX HANDS FACING YOU ROW
    3/3 [½ KNEELING KB BICEP CURL + SHOULDER PRESS  (KX 15w/25m)
9 Ball Slam over the shoulder throw (KX 15w/25m)
12 KB Skull Crusher (KX 35w/53m)
15/15 Mtn climber (KX Hands on KB)


5 MIN FOAM ROLL  
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    LUNGE Strength 15 min AMRAP (TRY FOR 3 ROUNDS)
10/10 KB gob Lunge (forward or reverse)
10/10 KB gob pulsing lunge
10/10 KB Gob box step up


    30-45    WOD: 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 


5 MIN FOAM ROLL


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


5 MIN FOAM ROLL