TXT PROGRAMMING03/23/25-03/29/25STRENGTH WEEK: #7

TXT PROGRAMMING
03/23/25-03/29/25
STRENGTH WEEK: #7



MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
5 minute cut off:
10 pike pushups
5/5 tall plank bird dog
5/5 Side plank leg lift
20 Jump rope or 20 jump jack


15-25    Vertical Press Strength 10 min cutoff
5 rounds - 5 reps on each
½ kneeling KB curl to OH press R (right knee down) 
½ kneeling KB Curl to OH Press L (left knee down)
Kneeling overhead tricep extension (or standing if bad knees)


25-45 WOD 20 min cutoff
Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides
KB OH swing (KX 35W//53M)
Goblet Curtsey Lunge (KX 35W//53M)
OA KB clean  (KX 25W//40M)
OA KB Swing high pull  (KX 25W//40M)
Box Jump (KX 20w//24m)
250M Run or Row or Bike






TUESDAY looooong WOD start wod at 20 min in to class
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up:
4 rounds 30 on/5 off
High Knees
Jumping Jacks 
Grasshoppers
Squat Hold alt Halo alternate sides


10-20 Core Strength
3 Rounds 35/10
Diver sit up (arms circle over to hug knees then circle back to hollow hold)
Hollow body rock
Side V-UPS R
Side V-UPS L
Single Leg v-up alternate or body scissors


20-45 WOD: GABE BENCHMARK (SCALE AS NEEDED)
1/2 mile run (800m row) 
40 Burpees (KX full burpee with plank pushup)
30 Pullups (KX STRICT)
20 Box jumps (KX 20inchW/24inchM)
10/10 Snatches (KX KB 35W/53M)
40 Burpees (KX full burpee with plank pushup)
10/10 Snatches (KX KB 35W/53M)
20 Box jumps  (KX 20inchW/24inchM)
30 Pullups (KX STRICT)
40 Burpees (KX full burpee with plank pushup)
1/2 mile run (800m row)




WEDNESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. 
Warm Up   3 rounds
30 sec TRX HAMSTRING CURL or exercise ball
30 sec TRX PULLUP
30 sec KB SWING (choose one movement if it causes low back fatigue)
1 MIN JUMP ROPE


15-25   Lift Strength: 10 min 
RTR AMRAP 5 DBL KB SUITCASE DEADLIFT run the rack as many times as possible in 10 min


25-45 WOD JULIA BENCHMARK 20 min cutoff (FEEL FREE TO CHIP IN ANY ORDER)
44 DBL KB SQUAT (KX dbl 20w/40m)
44 BOX JUMP or Gob. Step Up
22/22 Gob Bulgarian Split squat (KX 20w/40m)
44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m)
4x250m Run or row


  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


3 rounds 30 on/ 10 off
Skaters
Alternating V-ups (hollow body roll to the other side)
TRX Row or bent over row


20-30   Horizontal Pull Strength RTR or start on a challenging weight
5 Sets
5/5 GORILLA ROW (Alternating bent over row from KB on ground)
10 Close grip bent over row (heavier weight)
5 TRX Muscle up


30-45  WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off)
50M FARMER CARRY
20 KB High Pulls
10 Clean And Squats Right
10 Clean And Squats Left
10 Pushups
10 Pullups
10 V Ups

  
FRIDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT (can do side laying leg lift if it bothers your shoulder)
30 Ice Skaters


15-25    Strength Squat 10 min AMRAP
RTR 5 DBL OR SINGLE KB SQUAT repeat running the rack as many times as possible in 10 min


25-45 WOD 15 min Ascending AMRAP 
Add 2 reps each round! ( Cal Row time doesn't change)
10 Sit Ups
4 DBL KB CLEAN +SQUAT + PRESS(KX 35W//53M) 
20 Cal Row 
1 Turkish Get Up R (YOU'RE GONNA LOVE IT!!)
1 Turkish Get Up L





SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds
10 Dead bug 
10 Serratus Push ups 
5 inch worm with scorpion
5/5 iron cross
Short run


20-30    Horizontal Press Strength 10 min
RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 


30-45 WOD
3 ROUNDS
10 Goblet Squat + REV Lunge R+L (KX 20W/30M)
5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M)
10 wall ball 
20 Cal Row



In health & kindness,
Christa Berry & Team TxT
www.txtsantacruz.com
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