TXT PROGRAMMING05/12/25-05/17/25STRENGTH WEEK: #4

Hi TXT Community, Here’s Week 4 of your 10-week Kettlebell Strength & Conditioning programming. Designed as a 45-minute class focused on strength and power lifting, with well-balanced elements of mobility, conditioning, and recovery. Week 4 is the “Power & Control” week: reinforcing technique under fatigue and introducing explosive movement patterns.
Have a great time with class and may the wods be ever in your favor,
Christa B
MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

    20-30  Strength Power Lift

30-45     WOD: 
“Control & Chaos” Complex (12 Minutes)EMOM x 12 (Every Minute on the Minute): Alternate A & B
Even Minutes: Complex A (KB Flow x 2 rounds)
3 Double KB Swings
2 Double KB Cleans
1 Double KB Thruster


Odd Minutes: Complex B
6 KB Snatches (3 per arm)
8 Russian Twists w/ KB
6 KB Gorilla Rows (3 per arm)




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

20-30  Vertical Pull Strength

30-45    WOD: 
 “Gravity Proof” (15 Minutes)AMRAP 12 – Complete as many rounds as possible:
6 KB Renegade Rows (3/side)
8 KB Sumo Deadlift High Pulls
6 KB Clean & Push Press (3/side)
50M Farmer’s Carry (heavy KBs)
Finisher Core Set (2 Rounds):
20-second Active Dead Hang or 10-second Passive
10 Banded Face Pulls or Light Halo to Press
10 V-Ups or Tuck Crunches


  


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

    20-30    Lunge Strength

30-45    WOD: 
“Lunge & Load” (15 Minutes)

 2 Rounds
20-second Split Squat Iso Hold (each leg)
10 Slow KB Windmills (light KB or bodyweight)
10 Hollow Body Rocks

THEN EVERYONE STARTS TOGETHER For 4 Rounds (3 minutes work, 30 sec rest):
6 KB Clean to Front Rack Lunge (alternating)
8 KB Goblet Squats
6 KB Suitcase Reverse Lunges (3/side)
Max KB Swings in remaining time
Rest 30 sec between rounds


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

    20-30  Vertical Press Strength
30-45  WOD: 
“Press Through It” (15 Minutes)
AMRAP 15 – Complete as many rounds as possible:
6 Single-Arm KB Clean + Press (3/side)
8 KB Push Press (Double or Single)
10 KB High Pull to Goblet Squat
6 Burpees Over Bell
250M Run or Row


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

    20-30    Core Strength

    30-45    WOD: 
Core Interval Circuit (12 Minutes)
3 rounds, 30s work / 10s rest
Circuit:
Russian Twist (bodyweight or KB)
V-Up to Tuck Crunch (or Deadbug)


KB Plank Drag (light KB side-to-side under body)
Ceiling Stomp + Leg Lift

 


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

    20-30  Lift Strength

30-45 WOD:  Ballistic Circuit (12 Minutes)
4 Rounds: 30s on / 15s rest (rotate stations)
Slam Ball Overhead Slams
Box Jump or Step-Up to Knee Drive
TRX Plank to Pike or Plank to Knee Tuck
Wall Ball Thrusters
Farmer’s Carry (KBs or Slam Balls, 30 ft & back)

    
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