TXT PROGRAMMING04/13/26-04/18/26STRENGTH WEEK: #2

TXT PROGRAMMING
04/13/26-04/18/26
STRENGTH WEEK: #2
Hi TXT CREW!! We have some more benchmarks this week. Please record your time, weight and rounds for the benchmark workouts. So you can use it as a tracking and comparing system for your strength, endurance and speed gains over time. In the past we used to time people and write rounds on the board. Is this something we want to bring back?
Have a wonderful week!
Christa B
GET READY FOR MY OG WORKOUT FROM TXT BACK IN THE DAY (2010) 


MONDAY
    0-10    Isolated Mobility, dowel exercises, Movement Patterning/Technique,  


Warm Up: 5 MIN AMRAP
    
5/5 Plank Up/Down + plank shoulder tap
10 TRX AB ROLLOUT
10 KB Good Mornings (kb behind the butt)
10 Scorpion


    10-20   Horizontal Press Strength 
    10 MIN EMOM
ODD MIN: DBL KB TEMPO CHEST PRESS 3 down, 0 bottom. 3 sec up. 0 at top
EVEN MIN: 6 Tempo Pushup 3 down, 0 bottom. 3 sec up. 0 at top


20-45 WOD (30 min time cap) THE NONA BENCHMARK
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  (KX DBL KB 25W/40M)
REPS: 20-18-16-14-12-10-8-6-4-2
Toes to Bar (MOD V-UP)
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT




TUESDAY
    0-20    Isolated Mobility, dowel exercises, Movement Patterning/Technique,  
Warm Up: 5 min CUTOFF
3 Rounds 
10 Grasshoppers
10 Spiderman plank
30 Leg Scissors up/down 
20 Swimmers
50 JUMP ROPE
  
20-30  CORE Strength 10 min 
2 rounds
30 sec Side Plank Hip Lifts
30 sec Side Plank Hip Lifts
1 MIN BEAST BIRD DOG
1 min Hollow Hold DEMO
1 min 6 MTN CLIMBER + 6 PLANK JACK



30-45    WOD:  THE KRISTOF BENCHMARK
ADD 1 REP TO SWING, CLEAN, SNATCH each round to each side. 
SHOULD END WITH 5 REPS ON EACH SIDE. 


5 ROUNDS
1 SWING, CLEAN, SNATCH R (KX 35W/53M)
1 SWING, CLEAN, SNATCH L
10 DBL KB SQUAT (KX 25W/45M)
10 KB DEAD BUG (KX 35W/53M)
10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT)
  


WEDNESDAY
    0-15     Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up   
    2 ROUNDS 20sec on/10 sec off
KB or DB front raise (do not go heavy you can use a dowel too)
4 high knees to sprawl (elevate sprawl  to a box for beginners)
    Alternating single leg v-ups (modify to alt side crunch)


    15-25    POWER LIFT Strength 10 min time cut off
    Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO


30-45    WOD THE KATIE BENCHMARK
BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.)


5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds)
50 M Farmer Carry DEMO
10 Pullups DEMO or TRX Pull up
10 Squats DEMO (KX gob squat 35w/53m)
10 Push Ups DEMO
10 Sit up or crunch


BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.)
  
THURSDAY
    0-15    Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off (4 MIN)
Legs up toe touch crunch
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge


    15-25    Vertical Pull Strength (10 MIN)
10 MIN EMOM
EMOM ODD: 5 Pullup negative 3 sec count lower  DEMO
EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO


25 -45  WOD: GOOD LUCK, HAVE FUN, DON’T DIE  20 MIN CUTOFF
THE OG Death By Christa 100 BURPEES for best time.
If you stop or rest or slow down, you must run 250M

FRIDAY
    0-20    Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Mountain Climbers
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO


    20-30    LUNGE Strength
5 rounds EMOM 
1 min JUMP LUNGE R. JUMP LUNGE L, JUMP SQUAT (body weight) no rest (MOD: CAN USE TRX)
1 min  5/5 GOB BOX STEP UP + WALL SIT WITH BALL SQUEEZE BETWEEN LEGS


    30-45    WOD: THE BRIAN BENCHMARK 15 MIN AMRAP
TRY FOR AS MANY ROUNDS AS POSSIBLE AND RECORD HOW MANY ROUNDS YOU GOT.
EVERY 2 MIN STOP AND DO A 30 sec CHIN OVER BAR HANG (BEG: FARMER CARRY, INT: BAR HANG) TIME DOES NOT STOP.


2 WALL WALK (BEG: 2 INCH WORM, INT: 2 HALFWAY WALL WALK)
4 DOUBLE UNDER (BEG: 20 JUMP JACK, INT: 20 JUMP ROPE) 
6 CHEST TO BAR PULL UP (BEG: TRX PULL UP, INT: PULL UP WITH BAND OR WITHOUT)
50M WALKING LUNGE BODY WEIGHT FOR ALL LEVELS




SATURDAY
    0-10    Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 3 rounds 5 min cutoff
3 x 3 side shuffle + 1 sprawl each side
3x Inchworm + scorpion Separate exercises if to difficult
10 Touch jump
10 frog hops


    10-20    Vertical Press Strength 
3 rounds - 45 on/ 15 off
    ½ kneeling KB curl to OH press R (right knee down) DEMO
    ½ kneeling KB Curl to OH Press L (left knee down)
    DBL KB WAITER CARRY


AFTER:
FINISH WITH A 1 DBL KB PUSH PRESS


20-45 WOD: Run To The Hills (KX 35W/53M)
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 SNATCH R
250m run
20 SNATCH L
250m run
20 BURPEE
250m run
20 OA THRUSTER R
250m run
20 OA THRUSTER L
250m run
10/10 JUMP LUNGE
250m run
20 OA SWING R
250m run
20 OA SWING L
250m run
20 JUMP SQUATS
250m run








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