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TXT PROGRAMMING
07/12/26-07/18/26 STRENGTH WEEK: #5 Hi TXT Community!! Monday is Ivan's last day and next week is his and Yvette's birthday week!! Happy Birthday!!! I’d like to welcome our new Coach Isabell!! Wednesday 6am west side will be her first day 😀. Next week all strengths are running the rack to work up to a challenging yet doable 5x5. Every week after that we will lower reps and raise the weight. Have a wonderful week!! Coach Christa MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique & Warm Up: 3 Rounds 20/10 Push up to down dog Side plank w/ reach R Side plank w/ reach L Alt. Curtsy lunge w/ pulse 20-30 Strength Horizontal Pull 10 MIN 5x5/5 LAWN MOWER ROW RTR with 5/5 LAWN MOWER ROW. When you reach your most challenging weight complete 5 sets of 5 reps on each side. 30-45 WOD: 15 min Ascending AMRAP Begin with 1 rep on every exercise RIGHT and 1 rep on every exercise LEFT of each exercise then Farmer Carry. Next, do 2 reps on on every exercise RIGHT and 2 reps on on every exercise LEFT, then Farmer Carry. Then 3, 4, 5 and so on for 15 min. (KX 25w/44m)
TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,& Warm Up 2 rounds: 1 lap Lateral high knees R&L 10 Glute bridge hold w/ march 10/10 side vups 1 lap inchworms + up dog 20-30 SQUAT Strength 10 MIN 5x5 KB SQUAT RTR with 5 GOB SQUAT OR DBL KB SQUAT. When you reach your most challenging weight complete 5 sets of 5 reps. Stick with the version you choose. 30-45 WOD: SET YOUR TIMER FOR 60/30, 40/20, 30/15, 20/10 - KB SWING (KX 35w/53m) - WALL BALL (KX 14w/20m) - Goblet Thruster + bicep curl (in the squat position) (KX 35w/53m) - 4 MTN CLIMBER + 4 SQUATS (REPEATE OVER AND OVER TIL TIME IS UP) (CAN USE KBS FOR KX YOU JUST NEED TO CLEAN TO GET THEM INTO THE RACK POSITION FOR SQUAT.) WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 5/5 windmill 10 good morning kb behind butt 20 jump jack 30 high knees 20-30 Strength Horizontal Press 10 MIN 5x5/5 SINGLE ARM CHEST PRESS RTR with 5/5 SINGLE ARM CHEST PRESS. When you reach your most challenging weight complete 5 sets of 5 reps on each side. 30-45 WOD: For Time 3 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Body weight Squats Then, 2 Rounds of: 10 Handstand Push-Ups or Pike pushup or Seated Shoulder press 15 KB Swings (KX 35w/53m) Then, 1 Round of: 15 Box Jumps or alt. step ups 15 Hanging Knees-to-Elbows or v-up 30 Sit-Ups 30 Burpees THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 10 lateral leg scissors 10 up/down leg scissors 10 grass hopper 10 superman Short run or row 20-30 CORE Strength CORE GALORE (30sec on/15 sec off) 1x thru OA Hover Plank R OA Hover Plank L V-ups Side Plank Hip Lift R Side Plank Hip Lift L Chinees Leg Lifts Spiderman Plank Butterfly Sit-ups Hollow Body Rocks Bicycles Superman Rocks Mountain Climbers THEN!!!!! 1 MIN GHD over med ball Sit Up (MOD: DEAD BUG WITH OR WITH OUT KB FOR PEOPLE WITH DIASTASIS RECTI, HAVE RECENTLY GIVEN BIRTH OR HAVE SPINAL MOBILITY ISSUES.) 30-45 WOD: 5 ROUNDS OF 2 min Circuit through exercises / 1 MIN GOB PULSE SQUAT (KX 35w/53m)
FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up:REPS 15/10/5 5 Boot strapper (REPS DON’T CHANGE) Side lunge R Side lunge L Switch Blade Squat hop 20-30 Strength Power lift 10 Min 5x5 SUITCASE DEADLIFT RTR with 5 SUITCASE DEADLIFT. When you reach your most challenging weight complete 5 sets of 5 reps. 30-45 WOD: 15 MIN CUTOFF REPS 30/20/10 -JUMP ROPE or JUMP JACK -KB HIGHPULL (KX 35w/53) -BALL SLAM (KX 15w/25m) 30 DEADLIFT (STAYS THE SAME EVERY ROUND, KB BETWEEN FEET)(KX 35w/53) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 5 Lateral Plank walk R 5 Lateral Plank walk L 10 Hollow body rock 10/10 lateral side slide 10 Frog jumps 20-30 Strength Vertical Pull: 5x5 PULLUPS RTR WITH BANDS. Using the most helpful band complete 5 pullups. Slowly use a less helpful band. When you get to a band that is challenging but not impossible to complete 5 reps. Do 5 sets of 5 reps. Rest 60 seconds or 90 seconds between each set of pullups. Even while RTR. 30-45 WOD: IN TEAMS OF 3 Two people work on reps and one person is on the rowing machine completing a 14 CAL ROW. When that person completes the row they help work on the ascending reps. A&B: work on reps First finish the swing, then finish the box overs. Only one teammate can work on reps at a time. Split reps however you like. C: rows 14 cal. THEN ROTATE. HOW TO ROTATE: When C finishes the row, A goes to row and C&B work on reps. When A finishes the row, B goes to row and A&C work on reps When B finishes the row, C goes to the row and B&A work on reps. Continue til 15 min is up! WORK REPS OF 10,20,30,40,50 and up 15 min CUTOFF KB SWING (KX 35W53M) BOX OVERS
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