TXT PROGRAMMING03/31/25-04/05/25STRENGTH WEEK: #8

TXT PROGRAMMING
03/31/25-04/05/25
STRENGTH WEEK: #8





MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up :
REPS 20,16,12,8,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
    20-30    Core 3 ROUNDS 15 reps each
Circle crunches R
Circle crunches L
Supermans
Side plank Hip Lifts R
Side plank Hip Lifts L
Flutter Kicks
30-45     WOD 1 time through 15 min cutoff


50 KB SWING  (kx 35w/53m)
50/50 Bicycles
20 Hollow Body Rock
40 KB SWING
40 FROG HOP BALL SLAM
20 Hollow Body Rock
30 KB SWING
30 V-up
20 Hollow Body Rock
20 KB SWING
20 BOX JUMP or GOB Box Step ups  (kx 25w/40m)
20 Hollow Body Rock
10 KB SWING
10R/10L SINGLE LEG GLUTE BRIDGE
20 Hollow Body Rock
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 7 minute EMOM (Every Minute On the Minute)
1 spinal rock
3 Squats
5 burpee no p.u.
  
20-30   Power Lift Deadlift - 10 min AMRAP RTR then stay on top weight for remainder of 10 min
3 Sumo Deadlift High Pulls
3/3 Single leg romanian deadlift
30-45    WOD 3 rounds for time
5 inch worm + Push up
1/1 TGU (kx 35w/53m)
5/5 TSU (kx 35w/53m)
20 BOX STEP UP farmer carry R (kx 35w/53m)
10 Suitcase Deadlift R (kx 35w/53m)
20 step farmer carry L
10 Suitcase Deadlift L
  
WEDNESDAY
    0-15 min     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 30 SEC ON// 10 SEC OFF

• PLANK TO PIKE REACH TO OPPOSITE ANKLE
  
• KB SIT UP AND OVER HEAD PRESS
  
• PLANK HIP TAPS 
  

    15-25 MIN   Vertical Pull 10 Min AMRAP
3 PULLUPS or 10 TRX PULLUP
10 KB PULLOVERS HIPS ELEVATED
1 MIN PLANK
25-45 MIN    WOD 20MIN CUTOFF

GUIDELINES
X = 10 Burpees (SCALE BURPEES AS NEEDED)

WOD:
X
10 Gob thrusters (kx 35w/53m)
X
20 push ups
X
30 gob squats (kx 35w/53m)
X
20/20 bicycles 
X
25/25 SNATCH (kx 35w/53m)
X
20/20 bicycles
X
30 gob squats
X
20 push ups
X
10 Gob thrusters
X
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up (8 min)
2 Rounds 45 on/15 off 
High Knees
Alternating Reverse lunge 
Glute Bridge KB Pull Over
Grass Hoppa
    20-30    Lunge 10 MIN
3 ROUNDS
Goblet 3 way lunge (Forward, Lateral, Reverse) 1R/1L
3/3 Jump Lunge or Pulsing Lunge
3/3 Gob Bulgarian Split Squat
30-45  WOD 15 MIN
5 Min AMRAP
5/5 X - WALK
10 V-ups
5 Min AMRAP
4/4 Lateral Lunge
6/6 Windmill (kx 35w/53m)
8/8 Side V-Up
5 Min AMRAP
12 Sumo GOB Squat (kx 35w/53m)
10 Dead Swing to Sprawl (kx 35w/53m)
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
5 inch worm with push up
10 light thrusters
5 R/L Rocking lunge
10 sit ups
    15-30    Vertical Press 4 x Superset 15 MIN
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
DBL KB WAITER CARRY for remainder of time
    30-45    WOD 15 min CUTOFF
BUY IN: 10 Renegade Row + Push up
3 ROUNDS
10 KB DEADLIFT between the feet (kx 70w/109m)
10 KB Highpull Swing  (kx 25w/40m)
10 Sit up + gob shoulder press (kx 25w/40m)
BUY OUT: 500m Run
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 20/15/10/5 (3x does not change)
3 x side shuffle
Skaters with balance
Touch jumps
Bicycle
    20-30    Core 
10 min AMRAP
10/10 Reverse Plank w/ Leg Lift (MODIFY GLUTE BRIDGE TO KICK)
10/10 Elbow Plank w/ forward reach
10 KB Full Extension (Hands & Feet never touch the ground) 
10 Plank Jack w/ Mountain Climber
30-45 WOD: 5 Rounds (Every 3 min stop and do a 1 min hollow hold then continue exercises. Keep going until members are done with 5 rounds of the below exercises)
10 KB DEAD BUG
10 SIDE VUP R
10 SIDE VUP L
10 HANGING LEG LIFT
10 SWIMMERS
10 BALL SLAM (kx 15w/30m)
10 WALL BALL (kx 15w/20m)

In health & kindness,
Christa Berry & Team TxT

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