TXT PROGRAMMING06/01/26-06/06/26STRENGTH WEEK: #9

TXT PROGRAMMING
06/01/26-06/06/26
STRENGTH WEEK: #9


Hi TXT Community!! June 15th we have our 1st ever strength challenge!!
https://www.txtsantacruz.com/10-week-strength-challenge.html
What is the challenge?
Over the next 10 weeks, participants will follow a progressive strength program designed to help them move better, feel better, and become the strongest version of themselves. Testing their strength in the beginning and end plus taking measurements and bf% plus Muscle % measurements.

WHAT’S INCLUDED:
STRENGTHEN
In-person Classes at 4 locations (see schedule under 'more' tab at the top of this page)
Movement demos
Weekly Zoom Yoga classes focusing on recovery, mobility, and deep stretching (recorded if you can't make the class)

TRACK PROGRESS
10 Week Strength Training Plan (built in progression)
Performance tracking

SUPPORT
Nutrition guidance (macro guidelines) Vegan & Vegetarian options
Hydration, Sleep, & Recovery tips
3 Coaching Zoom Calls (recorded if you can't make it) - beginning to set you up for success, one midway to check in, one at the end to wrap up and discuss how to keep going
Unlimited One-on-one Coaching to help you identify what is in the way of creating sustainable healthy habits

PRICE
Txt members: $79
Toadal members: $229
Non members: $329



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 MIN AMRAP
30 Mtn climbers
10 KB good morning
10 KB deadlift
Short run


    20-30    Lift Strength: RTR (RUN THE RACK) working up to heaviest 3 rep Snatch
At your top weight do 5 sets of 3 reps at top KB weight. 


30-45     WOD: 3 ROUNDS
1 MIN WALL BALL
1 MIN ALT SWING SWITCH
1 MIN RENEGADE ROW + PUSH UP
1 MIN BOX OVERS
1 MIN 1R/1L TURKISH GETUP 






TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Hindu Pushup
Inch worm scorpion
Sit out or grasshopper
  
20-30   Horizontal Pull 10 min amrap class can RTR (run the rack) off to a difficult 3/3 of gorilla row.
10 MIN AMRAP 
10 TRX ROW 
RTR 3/3 GORILLA ROW  (Stay at heaviest for remainder of time in AMRAP)


30-45    WOD: 15 MINUTE AMRAP:
-25 Double unders or 125 Jump Rope
-10 (5R/5L) Pistols (can use TRX or change to Goblet squat)
-8 DBL KB Overhead Lunges (modify appropriately)
-6 Burpee Pull Ups (can separate the movements)



  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 ROUNDS
10 squat
3/3 GSW (greatest stretch in the world)
20 jump rope or jump jack
 


    20-30  Squat: RTR DBL KB squat 3 reps working up to heaviest weight
Do 5 sets of 3 reps at top kb weight. Take your time. 10 min time cap. 


30-45    WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
    250m Run
    5/5 Goblet Reverse Lunge
    10 Spinal Rock to Jump (Modify: Hollow Body Rock)




THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2,4,6,4,2
Pike pushup
Sit up
Leg scissors up down (DBL REPS)


    20-30   Horizontal Press RTR with 3 reps of standing shoulder press. 5 sets of 3/3 reps of shoulder press at top weight. Weight should be challenging, try for no push press. 10 min cut off


30-45  WOD: 15 min AMRAP
5 DBL KB Chest Press (KX DBL KB 35W/53M)
5/5 ½ kneeling bicep curl to shoulder press (KX 20w/40m)
10 Leg lift ceiling stomp
10 Cal ROW 






FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 Hindu pushup
10 Beast Bulldog
10 situp
10 legs up toe touch


    15-25    Core 5 Rounds 45/10
SIDE PLANK HIP LIFT R
SIDE PLANK HIP LIFT L
HANGING LEG LIFTS (NO T2B Slow and controlled)




    25-45    WOD: NO AND THEN! (20 MIN Cutoff)
2 Rounds:
50 DU or 100 jump rope
30 Ball Slam
50m Sprints 

AND THEN:
Chipper: (any order you please)
50 Pullups
50 (25R/25L) one-arm thrusters (KX 35w/53m)
50 (25R/25L) one-arm swings (KX 35w/53m)
100 Single leg v-ups 

AND THEN:
2 Rounds:
50m Sprints 
30 Ball Slam
50 DU or 100 jump rope




SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
5 Push Up to Dip ON DBL KB
5/5 KB Halos
5 HINDU PUSHUP
10 KB Swing


    20-30    Power Lift: DBL KETTLEBELL CLEAN and rowing machine
Run the rack on the 3R/3L DBL KETTLEBELL CLEAN with 200m ROW on rowing machine.  Once a 3 rep max is reached, repeat three times with no rowing.


30-45 WOD: 10 Min AMRAP 
3/3 KB SWING Highpull (KX 35w/53m)
6 T2B or V-up 
8 Box Jump


THEN 8 rounds of 20 sec on/10sec off
Wall ball Burpee (MODIFY can separate movements and alternate every round)