TXT PROGRAMMING03/21/22-03/26/22 STRENGTH WEEK: #9

6 Week Ultimate Body Transformation Challenge

TXT PROGRAMMING
03/21/22-03/26/22
STRENGTH WEEK: #9

6 week ultimate body transformation challenge starts Monday April 4th. 1st place winner can win $500 or 1 year of TXT membership. Click the link above to find out more.



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 MIN AMRAP
10 DIPS
10 SUPERMAN
10/10 Single Leg Glute Bridge
10/10 Grasshopper
RUN short distance
 
 
    20-30    Lift Strength: SUPERSET  5 TRX HAMSTRING CURL + 5 SUITCASE DEADLIFT.
RTR to top weight of 5 reps. 5X5 at top weight.

(ZOOM : 10 Min AMRAP 3/3KETTLEBELL SWING CLEAN, 3/3 single leg deadlift + clean + reverse lunge, 1 min Plank)
 
30-45     WOD: 3 ROUNDS (NO REST)
1 MIN WALL BALL
1 MIN ALT SWING SWITCH
1 MIN RENEGADE ROW + PUSHUP
1 MIN BOX JUMP
1 MIN TURKISH GETUP, SNATCH, TURKISH GET DOWN &  SWITCH SIDES 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Hindu Pushup
Inch worm scorpion
Sit out or grasshopper
  
20-30   Horizontal Pull: 10 min amrap class can run the rack up to a difficult 5/5 of gorila row.
10 TRX ROW (ZOOM 10 KB HIGH PULL SWING)
5/5 GORILLA ROW  https://youtu.be/EbB5vlSJAvU

30-45    WOD: 1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next.

Row 500m or 300 rope skips or 100 DBL Unders
10/10 KB STRICT PRESS
20 TRX MUSCLE UP (ZOOM 10/10 KB row + clean + gob hold O.H. tricep ext.)
30 KB SKULL CRUSHERS
Run 250m
30 SQUAT + BICEP CURL (KX 35W/53M)
20 PULL UP
5/5 PISTOLS
ROW 500M
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  3 ROUNDS
10 squat
3/3 GSW
20 jump rope or jump jack
 
 
    20-30  SQUAT: RTR DBL KB or GOBLET KB SQUAT 3 reps working up to heaviest weight. Do 5 sets of 3 reps at top kb weight.

(ZOOM: Option 10 min EMOM 5 rounds
ODD Min max rep gob squat
EVEN Min Candle Stick sit ups)
 
30-45    WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
    100 Rope Skips (50 Double Unders or 100 Jump Jacks)
    5/5 Goblet Reverse Lunge
    10 Ball Slam
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5,10,15,10,5
Pike pushup
Sit up
Leg scissors up down
 
    20-30   Horizontal Press: RTR with 3 reps of DBL KB Chest press. 5 sets of 3/3 reps of Chest Press at top weight
 
30-45  WOD: 20 MIN For your best time with challenging weight.
RUN 250M
20 TRX PUSHUP
-------------------------
finish 2 ROUNDS
Double Kettlebell Swing x 10 Reps
Double Kettlebell Snatch x 10 Reps
Double Kettlebell Front Squat x 10 Reps
Double Kettlebell Clean and Press x 10 reps
H.R. Push Ups x 10 Reps
Double Kettlebell High Pulls x 10 Reps
----------------------------
then:
20 TRX PUSHUP
RUN 250M 
 
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARMUP:
3 ROUNDS
20 HOLLOW BODY ROCK
20 SUPERMAN ROCK
10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s
 
    20-30    Core 5 Rounds 40/10
SIDE PLANK HIP LIFT R
SIDE PLANK HIP LIFT L
T2B or V-up
 
 
    30-45    WOD:  2 Rounds:
50 DU or 100 jump rope (ZOOM 100 MTN CLIMBER)
30 Jumping Jacks
50m Sprints (ZOOM 50 High Knees)

Chipper:
25 Pullups (ZOOM 50/50 Bent Over Row)
50 (25R/25L) one-arm thrusters
50 Hanging Leg Lifts or Slow controlled leg lifts on the ground
50 Super Man

2 Rounds:
50m Sprints  (ZOOM 50 High Knees)
30 Jumping Jacks
50 DU  or 100 jump rope (ZOOM 100 MTN CLIMBER)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP
 
    20-30  LIFT: 10 Min AMRAP move up in weights as you feel comfortable working on BEST form. 
3/3 Swing 
3/3 Clean
3/3 High pull
3/3 Sntach


 
30-45 WOD:
 3 laps (3x250m)
15 Toes-to-bar or v-up & over 
15 Overhead kb swings (25w/40M)
15 Box Jump (20w/24m)
2 laps (2x250m)
10 Toes-to-bar
10 Overhead kb Swings
10 Box Jump
1 lap (250m)
5 Toes-to-bar
5 Overhead kb Swings
5 Box Jump

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