TXT PROGRAMMING05/05/25-05/10/25STRENGTH WEEK: #3

TXT PROGRAMMING
05/05/25-05/10/25
STRENGTH WEEK: #3

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

    20-30   CORE Strength 

30-45     WOD: 
(AMRAP 12)
“Ballistic Engine”

• 12 Wall Balls
• 10 Box Jumps (rebound optional, land soft)
• 12 KB Front Rack Lunges (elbows tight, upright posture)
• 10 Heavy Ball Slams (reset stance, full overhead slam)
• Buy-in & Cash-out: 60 Double Unders or 90 Singles

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

20-30  LIFT Strength

30-45    WOD: 
(3 Rounds for Time)
“Clean Hustle”

• 400m Run
• 15 Ball Slams
• 12 KB Clean & Press (6/side, fluid clean before press)
• 9 Burpee Broad Jumps (chest down, explode into a jump forward)

  


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

    20-30    Horizontal pull Strength

30-45    WOD: (EMOM x 10)
“Jump + Pull”

• Odd:
  • 50 Jump Rope
  • 8 KB Swings (eye-level, fast hips)
• Even:
  • 10 KB Bent-over Rows (tight back, smooth pull)
  • 4 Box Jumps (max height, stick landing)

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

    20-30   Squat Strength
30-45  WOD: (AMRAP 12)
“Leg Lab” Set a Timer: Every 3rd minute, stop and perform 5/5 X WALK

• 10 Wall Balls
• 8/8 KB Front Rack Lunges
• 1/1 Turkish Get-Up (start from floor, complete each rep fully)
• 200m Sprint

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

    20-30    Horizontal Press Strength

    30-45    WOD: 
(4 Rounds for Time)
“Overhead Engine”

• 15 Goblet Squat Bicep Curl, Stand and Press to Tricep Ext.
• 10 KB Push Press (5/side)
• 10 TRX Y Raises (control, arms in Y position, don’t shrug)
• 30 Double Unders or 60 Singles

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

    20-30    Core Strength

30-45 WOD  :  (1 Round For Time)
“Core Gauntlet”

• 500m Row
• 20 KB High Pull Swings (snappy hips, elbows up and out)
• 20 TRX AB Roll Outs
• 15 Sit-ups
• 10 Burpees
• 100m Farmer Carry (moderate-heavy KBs)