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TXT PROGRAMMING03/17/25-03/22/25STRENGTH WEEK: #6

3/16/2025

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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
  • Bicycle
  • Leg scissors (up/down)
  • BEAST BIRD DOG (GO SLOW)
  • KB Dead Bug
  • Leg scissors lateral


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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