TXT PROGRAMMING06/08/26-06/13/26STRENGTH WEEK: #10

TXT PROGRAMMING
06/08/26-06/13/26
STRENGTH WEEK: #10



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds
20 Jump Jack
10/10 Banded row while holding plank
10 Boot strappers
20 Butt kickers
1 Lap side slides


    20-30    Vertical Pull Strength STRICT PULL-UPS
-Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups)
-Intermediate: Shoot for 18-24 strict-pull-ups
-Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups)
*****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups*****


30-45 WOD:15 min time cap
10-8-6-4-2-4-6-8-10
H.R. Push ups
X5 D.U.  (50/40/30/20/10) or X10 Jump Ropes (100/80...20)
KB Swings (KX 35w/53m)
DBL KB Suitcase Lunges    (KX dbl kb 35w/53m)




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP
1 Lap right XWALK
1 LAP Left XWALK
5/5 Side lunge to Halo
10 Deadlift


  
20-30    SQUAT: RTR  DBL KB SQUAT REPS 5,5,3,3,3,1,1
One rep should be heaviest weight. 


30-45    WOD: 
3 Rounds:
10 Goblet Lunges (KX 35w/53m)
10 Burpees

2 Rounds: 
15 V-ups
15 KB High Pulls (KX 35w/53m)
15 box jumps (modification: 10 high TRX jump squats or box step ups)

1 Round:
4 TGU (2R/2L) (KX 35w/53m)
250m Run
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 ROUNDS 20/10 alternate between exercises should be 4 min
Halo to Goblet press alternate sides
Inch worm to scorpion   


    20-30    Press Strength OA Strict Press  REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


30-45    WOD: 4 Rounds:
50m DBL KB Farmer Carry (KX DBL KB 53+W/70+M)
15 Wall balls (KX 14w/20m)
12 KB Sit-ups to Russian twists (KX 35w/53m)
10 DBL KB Bent over row (KX DBL KB 35w/53m)
50m Sprint
  
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds
30 Jump Rope
30 Battle rope in squat
10 frog hop ball slam
1 lap run 


15-25    CORE: 10 MINUTE E.M.O.M.
-Odd minutes: 10 toes to bar (modification: hanging or supine leg raise)
-Even Minutes: 3R/3L TSU 


25-45  WOD: THE PAIGE BENCHMARK !! 20 Minute AMRAP:
YES IT'S AN AMRAP TO PUSH YOUR LIMITS TRY FOR 2 ROUNDS or MORE!!


10R/10L Single-arm KB suitcase Deadlift (KX 53W/70+M)
12 Burpees
14 Gob Squats (KX 35W/53M)
STAIR RUN ( OR SHORT RUN 100Mish RUN)
14 (7R/7L) SNATCH (KX 25W/40M)
12 Plank Jacks
10 Pull Ups (KX NO BAND) (MOD: BANDED OR TRX PULL UP)3 Rounds: 
500m Run (BIIIG Lap, not small lap)
10R/10L Snatches
12 Pull-ups (Modify: Jumping pullups or TRX Pullups)


  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP
10 TRX ROW
10 TRX W
30 sec bar hang
10 scap hanging retraction 
30 Jump rope


    20-30    Lower Pull Strength - SUITCASE DEADLIFT REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


    30-45    WOD: 15 Minute AMRAP:
50 Mountain Climbers
10R/10L TRX Power Pulls
15 Ball Slams (KX 20w/30m)
ADD 1 Lap every round of Body weight traveling lunges (Distance trainers choice) 


SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30/10
Leg scissors
6 Mtn climber + 2 plank jack over and over for time
90/90 hip roll




    20-30    Horizontal Pull Strength - LAWN MOWER ROW REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


30-45 WOD: 10,9,8,7,6,5,4,3,2,1
Burpee box over
KB SWING
Sit up
TRX MUSCLE UP

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