TXT PROGRAMMING03/03/25-03/08/25STRENGTH WEEK: #4

TXT STRENGTH WEEK 4
TXT PROGRAMMING
03/03/25-03/08/25
STRENGTH WEEK: #4
Hi Team TXT, Sunday March 23rd we will have a TXT community group hike. I will send out an email letting everyone know the details. Please tell your classes. I plan to have these once a month. 
Have a wonderful week!
Christa B

MONDAY
0-15 MIN BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)

SPECIFIC WARM-UP: 3 ROUNDS
10 BANDED HIGH PULL (ATTACH A BAND TO A LOW ANCHOR POINT)
10 DEAD BUG
10 BIRD DOG
20 JUMP JACK

 
15-30 MIN Strength Power Lift: 8 REPS Russian High Pull (15 minutes) RTR 5x8 at top
RTR with Single or DBL KB Russian High Pulls 8 REPS. Maintain good swinging form and make sure their elbows stay above the kettlebell. (No flaccid kettlebell at the top of the high pull!) 
At the top do 5 sets of 8 reps. Don’t go to heavy. 

30-45MIN WOD: 
4 CIRCUITS:
1ST: 60 SEC ON/ 30 SEC OFF
2ND: 40 SEC ON/ 20 SEC OFF
3RD: 30 SEC ON/ 15 SEC OFF
4TH: 20 SEC ON/ 10 SEC OFF

• Double Unders (Mod: jump rope)
  
• Sumo Deadlift High Pull
  
• Ball Slams
  
• KB Single or DBL KB Swing
  

TUESDAY
0-10 min  BASIC MOBILITY (5 MIN)
SPECIFIC WARM-UP (5 MIN)
3 ROUNDS
10 TRX ROW
6 PUSH UP
6 SQUAT HOLD KB BICEP CURL
4/4 GORILLA ROW
 
10 -25 min Vertical Pull Strength 15 MIN
CHIN UPS
Complete 8-10 ROUNDS of 8 CHIN UPS
Beginner: TRX CHIN UP or JUMP AND CONTROLLED LOWER
Intermediate: BANDED CHIN UP
Advanced: NO HELP CHIN UP
 
25-45 min WOD: 20min cutoff
500m Run
24R/24L Mountain climbers (MODIFY BY PLACING HANDS ON BOX)
16 DBL KB THRUSTERS (KX DBL KB 20w/40m)
8 TRX WIDE ROW (GET LOW)

250m Run (Normal Lap)
30R/30L mountain climbers
19  DBL KB THRUSTERS (KX DBL KB 20w/40m)
9 TRX WIDE ROW

100m Dash (Short fast run)
36R/36L mountain climbers
22  DBL KB THRUSTERS (KX DBL KB 20w/40m)
10 TRX WIDE ROW

WEDNESDAY
0-15 MIN BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)

SPECIFIC WARM-UP: REPS: 16/12/8
TRAVELING BUTT KICKERS (DBL UP REPS)
BOX STEP UPS (SPLIT REPS)
150M ROW

 
15-30 MIN Lunge Strength: TRAVELING LUNGES 
Warm up to a working max of 8 weighted Traveling lunges. Perform 4 sets of 8 reps each side at the top weight. 

BEGINNER: Bodyweight or Goblet lunges
INTERMEDIATE: DBL KB Suitcase lunges
ADVANCED: DBL KB Overhead lunges
 
30-45 MIN WOD: 15 MINUTE AMRAP (TRY FOR 5 ROUNDS)
10 H.R. Push-ups (MODIFY Elevate hands to a box to maintain plank no H.R.)
14 abmat sit-ups
7/7 Alt. Clean n' Press (KX 20w/40M)
10 Goblet Squat (KX 35w/53m)
14 Hollow Body Rock

THURSDAY
0-15 MIN BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP 5 MIN AMRAP
3 INCH WORM
10 WALL SLIDES
10 TRX W
 
15-30 MIN  Vertical Press Strength: Double KB Push Press 15 MIN CUTOFF
REPS: 5-5-5-3-3-3-2-2-2
This is the rep progression from warm up to finish. Try to add weight every round (but don't be stupid about it. If it's too heavy, then it's too heavy!). 
 
30-45 MIN WOD:  12 minute AMRAP
250m run
10 burpees (MODIFY HANDS ON BOX) 
20 sit-ups
50 double unders (MODIFY 250 singles scale for beginners or 50 JUMP JACK)

Finisher:
3 minute plank game
-Give them different directions every 30 seconds or so: "up on your hands," "Lift your right hand." etc.
-If they need to break from the plank, have them do 20 Jumping Jacks, and then resume their planks. 

FRIDAY
0-20MIN BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
WARM UP GAME OF TRAINERS CHOICE MAKE SOMETHING UP

20-30MIN Core Strength: HANGING LEG LIFTS (8 MIN EMOM)
-Complete 5-7 LEG LIFTS, every minute, on the minute, for 8 minutes. 

BEGINNER: LEG LIFT ON GROUND, HANDS BY HIPS OR UNDER HIPS

INTERMEDIATE: HOLDING ON TO KB OVERHEAD LEG LIFT OR HANGING KNEE LIFTS 

ADVANCED: HANGING LEG LIFTS (KEEP SHOULDERS PACKED)

ALL MUST BE SLOW AND CONTROLLED
 
30-45MIN WOD: 
7 MINUTE TIMER:
250M RUN

THEN:
AMRAP for the remainder of the 7 minutes:
50m DBL KB Farmer Carry (KX 53w/70+m)
10R/10L TRX Power Pulls
12 KB Between feet Deadlifts (KX 53w/70+m)
14 V-ups
16 Wall Balls (KX 12w/20m)

AFTER:
250M RUN

SATURDAY
0-10MIN BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
5 min AMRAP
50 Bicycle
40 leg scissors
30 Jumping jacks
20 touch jumps
10 burpee mtn climber (no pushup)
 
10-25MIN Lift Strength: SINGLE LEG DEADLIFT 15 MIN AMRAP
RTR with 8/8 reps of the SL deadlifts for about 15 minutes. If you reach the top weight, start back at the bottom and work your way up again. (MODIFY TO REGULAR DEADLIFT IF THE BALANCE IS TOO CHALLENGING)
 
25-45MIN WOD: 20 min time cap CHIPPER IN ANY ORDER YOU PLEASE
1 ROUND
"THE TALIA"
2 (250M)- running Laps
20- Toes to Bar ( Int:  knees to elbow B- knees to as far as possible or V-ups)
7 R&L- One legged squats (I- TRX assist B- gob squat)
150- Jump Rope
15/15- Snatch (I- High Pull B- Swing) (KX SNATCH 25w/50m)
25- Weight overhead sit-up (I- weight on chest B- normal sit-up)
25- Burpees
10- Strict Pull-ups (I- Banded Pullups B- TRX Pullups)
20- KB Dead Lifts between the feet(KX 53w/70+m)
76- Mountain Climbers
15- Push-ups
30- Jump Lunges 
3- short Sprints (TRAINERS CHOICE)