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TXT PROGRAMMING
06/09/25-06/14/25 STRENGTH WEEK: #8 MONDAY0:00–15:00 — Isolated Mobility, Core Activation & Dynamic Warm-Up 2 Rounds 20s/10s Deadbug Quadruped T-Spine Rotation (do 1 side per round) Bear Crawl Forward/Back Alternate sides Standing KB Halo (light) TRX Plank with Shoulder Taps Bird Dog Tall Kneeling Anti-Rotation Press (band or cable)(do 1 side per round) Coaching Emphasis: Brace through the trunk, breathe wide and low, move with intention. 15:00–30:00 — Strength Focus: Core 3 Sets (Rotate as a Circuit or Controlled Sets) 5/5 Half-Kneeling Kettlebell Windmill 6/6 Slow Tempo Kettlebell Deadbug Press 30 sec Farmer Carry March (Double Kettlebell or Offset) 20 sec TRX Body Saw or Long Lever Plank Hold 30:00–45:00 — WOD: Core Burnout AMRAP 12-Minute AMRAP – Quality over speed 12 Sit Up 8 KB Goblet Squat + Pause with Twist at Bottom (alt sides each time) 6/6 KB Overhead Marches 10 TRX Knee Tucks 50 Jump Rope Scaling Options:Overhead March = Front Rack; Knee Tucks = Mountain Climbers 45:00–48:00 — Cool Down 30 sec Supine Windshield Wipers 30 sec Seated Forward Fold 30 sec Child’s Pose with Reach 1 min Belly Breathing in Supine (light weight on abdomen) TUESDAY0:00–20:00 — Mobility + Warm-Up 7-Minute EMOM (Every Minute on the Minute)
3 Sumo Deadlift High Pulls (moderate to heavy KB) 3/3 Single-Leg Romanian Deadlifts (same KB) Coaching Tips: Lats on, hips back, even weight; explosive extension 30:00–45:00 -- WOD: 3 Rounds for Time 5 Inchworms with Push-Up 1/1 Turkish Get-Up (35w / 53m) 5/5 Gorilla Row 20 Box Step-Ups with Farmer Carry Right (35/53) 10 Suitcase Deadlifts Right 20 Box Step-Ups with Farmer Carry Left 10 Suitcase Deadlifts Left Trainer Notes: Get-up = scale to partials; keep trunk upright in carries; core tight in deads WEDNESDAY0:00–15:00 — Mobility + Warm-Up (Core & Shoulder Prep) 2 Rounds 5/5 Thread the Needle 5 Scapular Pull-Up (active hang or TRX) 3 KB Supine Reach + Pullover Stretch (light KB or band) 4/4 Deep Goblet Squat + Thoracic Twist 3 Rounds (20 sec ON / 10 sec OFF) Plank to Pike with Opposite Ankle Reach KB Sit-Up + Overhead Press (light KB) Forearm Plank Hip Taps 15:00–25:00 — Vertical Pull Strength (10-Min AMRAP) 3 Pull-Ups (or x10 TRX Rows or Band-Assisted) 10 KB Pullovers with Hips Elevated 15/15 Forearm Plank with Banded Lat Pull Trainer Tips: Control eccentric, glutes tight, core down 25:00–45:00 -- WOD: Time Cap 20 Minutes X = 10 TRX MUSCLE UPS or scaled option between sets X 10 Goblet Thrusters (35w / 53m) X 20 Push-Ups X 30 Goblet Squats (35w / 53m) X 20/20 Bicycles X 25/25 KB Snatches (35w / 53m) X 20/20 Bicycles X 30 Goblet Squats X 20 Push-Ups X 10 Goblet Thrusters X Trainer Tips: Pace early, reinforce core in snatch and squat, scale push-ups smartly THURSDAY0:00–20:00 — Mobility + Warm-Up (2 Rounds – 45 sec ON / 15 sec OFF) Dynamic Warm-Up Circuit — 2 Rounds (20/10) High Knees Alternating Reverse Lunge Glute Bridge + KB Pullover Half-Kneeling Hip Flexor Stretch + Reach (Do one side per round) 90/90 Hip Switch Glute Bridge KB Chest Press + Pull over Lateral Lunge Reach (Do one side per round) 20:00–30:00 — Strength: Lunge Series (3 Rounds – Quality Reps) 1R/1L Goblet 3-Way Lunge (Forward, Lateral, Reverse) 3R/3L Jump or Pulsing Lunge 3R/3L Goblet Bulgarian Split Squat Coaching Cues: Stay tall, core braced, clean transitions, light KB for form 30:00–45:00 — WOD: 3 x 5-Minute AMRAPs AMRAP 1 — Lateral Core Focus
FRIDAY 0:00–15:00 — Warm-Up & Movement Prep, Dynamic Warm-Up 3 Rounds 5 Inchworms with Push-Up 10 KB Thrusters (light) 5/5 Rocking Lunge with Overhead Reach 10 Sit-Ups Trainer Tips: Focus on shoulder stability, breath-to-movement sync, and core engagement in all prep drills. 15:00–30:00 — Strength Superset: Vertical Press Focus (15 min block) Superset – 4 Sets or as many rounds as quality allows in 15 min: 3/3 KB Push Press 3/3 KB Bent Press (light-moderate load) 1 MIN Dbl KB Waiter Carry Trainer Cues: Push Press: Drive from legs, tight trunk, punch ceiling. Bent Press: Control descent, keep gaze up, initiate from hips. Waiter Carry: Elbows locked out, ribs down, proud chest. 30:00–45:00 — WOD: (15-Min Cap) BUY-IN: 10 Renegade Row + Push-Up (5/side alternating row before each push-up) 3 Rounds: 10 KB Deadlifts from Between the Feet (70w / 109m) 10 KB High Pull Swings (25w / 40m) 10 Sit-Ups + KB Goblet Shoulder Press (25w / 40m) BUY-OUT: 500m Run (or 2 min Row / High Knees for scale) Trainer Tips: – Encourage crisp hinge form in heavy deads. – High pulls are snappy and floaty – no upright row. – Sit-up + press can be scaled to seated strict press for shoulder-sensitive folks. SATURDAY 0:00–20:00 — Mobility + Dynamic Warm-Up (Athletic Flow) Warm-Up Ladder – REPS: 20/16/10/6 Side Shuffle (3x through, reps stay the same) Skater Jump to Balance Touch Jump (tap floor then jump high) Bicycle Crunch (each side = 1) Glute Bridge March Challenge Add-on: After each round, hold a 20s Hollow Hold before continuing. 20:00–30:00 -- Strength: Core Gauntlet AMRAP (10 min) 10 min AMRAP: 10/10 Reverse Plank Leg Lift (Progression: Add hip dips between lifts) 10/10 Elbow Plank Reach Forward (Add 10lb plate or slide for challenge) 10 KB Hollow Rock to Full Extension (Hands & feet never touch ground; sub = flutter kicks) 10 (1 Plank Jack + 2 Mountain Climbers (Each combo = 1 rep)) Trainer Tip: Emphasize quality over speed. Encourage rhythmic breath and abs pulling toward spine in all positions. 30:00–45:00 — WOD: 5 Rounds – For Time (Every 3 min, STOP and hold a 1-min Hollow Hold or Hanging Hollow Tuck) 10 KB Dead Bug (legs straight = harder) 10 Side V-Up Right 10 Side V-Up Left 10 Hanging Leg Raise (scale: knees to chest or anchored lying raise) 10 Alternating Swimmers (R+L = 1) 10 Ball Slam (20w / 40m) 10 Wall Ball (15w / 20m) Trainer Notes: – Encourage athletes to aim for unbroken sets. – Slams + wall balls finish each round with power and intensity. – 1-min Hollow Hold intermissions spike fatigue and build midline endurance.
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