 TXT STRENGTH WEEK 6
TXT PROGRAMMING 03/17/25-03/22/25 STRENGTH WEEK: #6 HI TXT Community, May the luck of the Irish be with you. I hope you have an awesome ST PATTIES DAY and LETS GET THOSE GAINZ! Christa B MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 20/10 sec Clam R Clam L Pulsing squat Side plank leg lift R Side plank leg lift L 20-30 SQUAT Strength RTR on DBL KB or Goblet squat 5 reps At top weight do 5 sets of 5 reps. Work on great form and depth. 30-45 WOD HAPPY ST PATRICKS DAY! 15 MIN CUTOFF LUCKY #7 - 7 Rounds of the following exercises for 7 reps each. 7 Vups 7 Snatches Right (KX 35W/53M) or MODIFY:one arm kb swing 7 Snatches Left 7 Burpees 7 Pullups or TRX PULL UP (NOT ROW) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 20/10 Hanging scapular retractions a small gentle movement 3/3 Butt kickers + sprawl Hindu Pushup Banded Tricep ext 15-25 Strength Horizontal Press (KB CHEST PRESS) RTR on DBL KB Chest press 5 reps At top weight do 5 sets of 5 reps. 25-45 WOD 20 min time cap The Jason Benchmark 1 round (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping. 44 DBL KB CHEST PRESS (KX DBL KB 35W/53M) 44 BURPEE (KX full burpee with pushup) (MODIFY HANDS ELEVATED ON A BOX) 44 PULL UP (KX STRICT) 44 PUSH UP (MODIFY HANDS ELEVATED ON A BOX) WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 10 Seal jacks 20 jump rope 1 LAP L SIT BUTT SCOOT 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest) Take a moment to teach how to engage lower abs and press the low back into the ground. Pelvic tuck informational video
30-45 WOD 15 Min AMRAP 5/5 Reverse plank hold + leg lift (facing the ceiling, keep hips elevated) (MODIFY TABLE TOP or GLUTE BRIDGE & KICK) 20 GOB Thruster (KX 35W/53M) 30 Frog Hop + BALL SLAM 40 Ab mat Sit up 50 KB SWING (KX 35W/53M) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 min AMRAP 20 mountain climbers 5/5 Single Leg Glute Bridges 10 banded good mornings 10 CAT/COW 5/5 x-walk 10-20 Strength Power lift Deadlift 10 MIN EMOM RTR and then stay on top weight for 2-3 rounds ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min EVEN: 5 Heavy Sumo DL, then plank the rest of the min 30-45 WOD 15 Min AMRAP choose dbl kb weight that you can press and use it for swing, clean & front rack carry. 5 DBL KB Swing (KX 25w/44M) 5 DBL KB Clean (KX 25w/44M) 5 DBL KB Press (KX 25w/44M) 50 M DBL KB FRONT RACK CARRY (KX 25w/44M) FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 30 on/10 off Jumping Jacks Diver sit ups Hanging scapular retraction push up to pike 15-35 Strength Vertical Pull how to get a pullup 20 min cutoff no circuit finish each exercise before moving to the next 3 sets of 10-15 reps Scapular Pull-Ups 3 sets of 6-12 reps Banded Pull-Ups 3 sets of 10-15 reps Kneeling Banded Lat Pulldowns 3 sets of 8-12 reps TRX Row: (LOWER ANGLE OVERTIME) 2-3 sets Pull-Up Negatives (with a 3-5 sec descent) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 jump jack 10 plank jack 10 bicycle 1 lap butt kickers 1 lap traveling sprinter lunge 20-30 Strength Lunge 10 MIN AMRAP PARTNER UP! DBL KB LUNGE TRAINERS CHOICE OF HOLD. Partner A: FRONT RACK HOLD KB Partner B: LUNGE ACROSS ROOM WITH KB’s THEN SWITCH AFTER GO UP IN WEIGHT UNTIL YOU CANNOT GO UP ANY MORE 30-45 WOD 5 Rounds 15 MIN CUTOFF 3/3 Gob Curtsey lunge (KX 35W/40M) 5/5 GOB Alt Forward lunge (KX 35W/53M) 10 DBL KB Thruster (KX 25W/40M) 30 Sit up
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