TXT PROGRAMMING04/07/25-04/012/25STRENGTH WEEK: #9

TXT PROGRAMMING
04/07/25-04/012/25
STRENGTH WEEK: #9
Hi TXT Community!! Congratulations to us for getting BRONZE in BEST OF GOOD TIMES!! WAY TO GO!! Thank you so much for taking time to vote! We are so incredibly honored and grateful to share that TXT won Bronze in this year’s Best of Good Times awards! This recognition means the world to us not because of the title itself, but because it came from YOU, our amazing community.

Join Us for a TXT Community Hike!
When: Saturday, April 26th at 9:00 AM
Where: De La Vega Park – meet at the entrance near the dog park
Details: A fun and easy 2-mile hike, no river crossings. Should take about an hour. Bring your good vibes!

30-Day Diet Clean-Up Challenge
When: May 2nd – May 31st
Led by: Coach Tara & Coach Christa
Sign-ups go live in two weeks! Get ready to reset and feel amazing.

Meet Our New Trainers!
We’re excited to welcome two new coaches to the team:
• Yvette – Our longtime TXT veteran and health guru will be coaching M/W 8AM West Side.
• Antonio – A highly skilled kettlebell trainer joining us for M/W 6AM at Cabrillo Fitness.
A huge thank you to Heather for all her energy and for continuing to sub classes!


MONDAYa fun video on mobility, flexibility and stability
    0-10 Lead the group is toe to head Isolated Mobility, Compound Mobility is practicing moving through 1 or some of these movements with little to no weight. Working to get your best full range of mobility in it. 


WARM UP: 3 rounds
10 KB Good morning
10 Dowel on Spine Hinge practice
10 DBL KB BENT OVER ROW or 5/5 LAWN MOWER ROW
10 PLANK HIP TAP
Short jog (distance trainers choice)

    20-30    Lift Strength 10 MIN AMRAP
3 HEAVY SUMO DEADLIFT
3/3 DBL KB Single leg Dead Lift
3/3 Rotational Deadlift (MODIFICATION: ROMANIAN DEADLIFT NO ROTATION 3 reps)


30-45     WOD circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. 


EMOM1
10 DBL KB SUITCASE DEADLIFT (KX DBL KB 35W/53M)
15 GLUTE BRIDGE


EMOM 2
5 DBL KB Swing +High pull + Snatch (KX DBL KB 25W/40M) (MODIFICATION: with Single KB 5 SWING+HIGHPULL+OVERHEAD SWING) 


EMOM 3
10 Wall ball (KX DBL KB 14W/20M)
5 Burpee 


5 MIN FOAM ROLL

TUESDAY
0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
2 Rounds: 30 sec on/10 sec off 
Alternating pike/plank reach
TRX W
Alternating single leg v-ups
Seated Hip roll 
  
15-25   Horizontal Pull 10 Min AMRAP
3 R/3 L KettleBell Plank Row (From elevated plank position on box)
3 R/3 L KB Swing High Pull (MODIFICATION: perfect the swing or do high pull without swing) 
5 TRX Muscle Up

25-45    WOD 1 time through:
10 TRX ROW (KX Horizontal)
10 Push up
10 TRX ROW
20 KB Pullovers (KX 35W/53M)
10 TRX ROW
30/30 KB Mountain climbers (KX 35W/53M)
10 TRX ROW
40/40 Bicycles
10 TRX ROW
50 Sit up (KX GOB SIT UP 25W/50M)
10 TRX ROW
40 Plank Jacks
10 TRX ROW
30 V ups
10 TRX ROW
20 Dips on a box
10 TRX ROW
10 Close grip push ups
10 TRX ROW
5 MIN FOAM ROLL

WEDNESDAY 
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 Warm Up: 3-4 Rounds 5 min CUTOFF
40 Mountain Climbers
10/10 S.L. Glute Bridge
10 Squats
10/10 Clams
    20-30  Squat Strength:
10 MIN EMOM
ODD: 3R/3L Single Arm Front Rack Squat & 6 Jump Squats
EVEN: 3 HEAVY Sumo Goblet Squat & WALL SIT for remainder of min

30-45    WOD LEG VARIETY !!
Do each booty block 1x and move on. 
BOOTY BLOCK 1
1 Min Pulse squats KX 25/35lbs 
30 sec/ 30 sec BANDED Donkey kicks 
1 Min KB Glute bridges KX 25/35lbs 
30 sec/30 sec Gob Lateral Lunge  KX 25/35lbs 
-1min set up for next section-
BOOTY BLOCK 2
1 Min Sumo Squats KX 30/40lbs 
1 MIN Plank jacks 
30 sec/30 sec Gob box step up  KX 25/35lbs 
1 Min Jump Rope/Jumping Jacks 
-1min set up for next section-
BOOTY BLOCK 3
1 MIN TRX HAMSTRING CURL
30 sec/30sec x-walks 
1 MIN Jump Squats
1 MIN Wall sits while squeezing a slam ball between the knees
-DONE-

5 MIN FOAM ROLL
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds 
5 Scapular pushups
20 High Knees
5 Single KB Goblet chest press with hip bridge
20 Jumping jacks

    20-30   Horizontal Press 10 min cutoff
Superset 5 rounds of challenging 3 reps
One arm KB Chest press (hips elevated)R
One arm KB Chest press (hips elevated)L
10 TRX CHEST FLY
30-45  WOD USE THE WEIGHT YOU WOULD USE FOR THE PUSH PRESS FOR THE WHOLE WORKOUT.
7 Rounds
4 DBL KB SUITCASE DEADLIFT
4 DBL KB SWING CLEAN + SQUAT
4 DBL KB PUSH PRESS
4 OVER KB BURPEES with one hand on KB for burpee push up

5 MIN STRETCH
  
FRIDAY 
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
3 inch worm + scorpion
3/3 iron cross + v-up
6 Legs up + toe touch
20 bicycles
30 Butt kickers
 
    15-25  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10 (modify reps if needed)
-KB Dead bugs
-Sideplank hiplift R (MODIFICATION: Bend bottom knee or hold side plank for time)
-Sideplank hiplift L
-Abmat situp
25-45  WOD:   15 Min Ascending AMRAP start with 2 reps (KX for advanced members 35W/53M & bottoms up with situp has no set weight.)
KB Halo R
KB windmill R
KB single-arm front squat R (MODIFICATION: BRING KB TO RACK POSITION FOR SQUAT)
KB Halo L
KB windmill L
KB single-arm front squat L
Kettlebell single-arm Sit Up (KX with bottoms up hold)L
Kettlebell single-arm Sit Up (KX with bottoms up hold)R
250m run or row

5 MIN FOAM ROLL

SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 
30 Grasshoppers
10 Serratus Push ups
30 Leg Scissors
3/3 Lunges
    20-30    Power Lift You can RTR and then stay at most challenging weight
10 Min AMRAP
3R/3L Alternating Standing Strict Press (alternate the press)
50M Farmer Carry
30-45 WOD:30/20/10
BURPEE
BOX JUMP
KB SWING (KX 35w//53/M)
TRX T
10 cal row (CAL ROW NEVER CHANGES)

5 MIN FOAM ROLL