TXT PROGRAMMING07/20/26-07/25/26STRENGTH WEEK: #6

TXT PROGRAMMING
07/20/26-07/25/26
STRENGTH WEEK: #6



MONDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up
1 min Wall sit


5 MIN AMRAP
Lap Squat walk 
Lap Bear Crawl 
Lap Side shuffle w/ sprawl 


1 MiN Squat hold 


    20-30  Strength Squat RTR with BELOW get heavier each set until you hit the 5 reps then stay on the weight. 
REPS: 8,8,6,5,5,5,5,5 done 


30-45     WOD 
3 MIN AMRAP 
3 JUMP SQUATS
3 BALL SLAM


10 Min Ascending 1, 2, 3, 4, 5
-OA SWING + HIGH PULL + CLEAN + SQUAT + PRESS R (COMPLETE AS A FLOW)
-OA SWING + HIGH PULL + CLEAN + SQUAT + PRESS L
-DBL KB SQUAT+ DEADLIFT + CLEAN (COMPLETE AS A FLOW)
-OA SNATCH + WINDMILL R (COMPLETE AS A FLOW)
-OA SNATCH + WINDMILL L


3 MIN AMRAP
3/3 JUMP LUNGE
3 BURPEE




TUESDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5/5 Scorpion
10 jump jack
10/10 lateral high knees
5 hindu pushup
10 seal jack
10/10 lateral butt kickers
  
10-20  Strength Horizontal Press 
DBL KB CHEST PRESS RTR with BELOW get heavier each set until you hit the 5 reps then stay on the weight. 
REPS: 8,8,6,5,5,5,5,5 done




20-45    WOD: 18 min AMRAP (SET TIMER FOR 3 rounds of 5 min of work and 1 min of Plank)


10/10 SINGLE ARM CHEST PRESS
20 KB OVERHEAD SWING
10 PUSH UP
10 TRX MUSCLE UP
100 JUMP ROPE




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


Warm Up: 
2 Rounds
1 Min Plank Hold
10 plank up downs
1 Min Hollow Body hold
10 sit up
1 Min Reverse plank hold
5 Burpees w/ push up
 


    20-30    Core Strength
1 Round R & 1 Round L
30/10 
Right side: 
Side V-Up 
Side crunch
Side plank hip lift 
Side plank leg lift 
5 BOX JUMP 
Then Left Side 30/10




30-45    WOD 15 Min AMRAP
20 FROG HOP
5/5 Kb Split lunge w clean  (lite kb)
5 Burpee + Grass hopper 
5 KB V-Up to sit up (lite kb)
250M RUN
  
THURSDAY  
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 8min AMRAP 
15 Weighted Good Mornings
10 Inch Worms
1R/1L Bodyweight TGU
15 Squat Jacks
10/10 Dead Bugs




    20-30  Strength Power Lift 10min AMRAP
DBL KB SUITCASE DEADLIFT  RTR with BELOW get heavier each set until you hit the 5 reps then stay on the weight. 
REPS: 8,8,6,5,5,5,5,5 done


30-45  WOD: 5 Rounds (15min Cutoff)


1R TGU with 3 SA Thruster at The top R THEN GET DOWN
1L TGU with 3 SA Thruster at The top L THEN GET DOWN
            4R/4L Rotational Deadlifts
            6 Pike Push Ups or HANDSTAND PUSHUPS
            8 Hollow Body Rocks
            10 KB Weighted Glute Bridge


FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min Amrap
5 Inch worm with full walk out (no pushup walk hands out past shoulders)
10 V-up
10 superman
5/5 sitout


    20-30    Strength Vertical Pull 
RTR with PULLUPS using TRX, BANDS & BODY WEIGHT. USE LESS HELP AS YOU MOVE DOWN IN REPS.
REPS: 12,10,8,6,4,4,2,2 done


    30-45    WOD: Do the BURPEE, PULLUP & then BOX JUMP.. Work down the reps every round. EX; 22 BURPEE, 10 PULLUP, 3 BOX JUMP. Then 18 BURPEE, 10 PULLUP, 6 BOX JUMP. and so on. 


22,18,16,12,8,6,2
Burpee 


10,10,10,10,10,10,10
PULLUP


3.6.9.12.15.18.21
BOX JUMP




SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up: 3 Rounds
20 squats
15 Glute Bridge
10 Inch Worm Burpees
5 Hollow Body Rocks


    20-30  Strength Lunge 
GOBLET FORWARD LUNGE RTR with BELOW get heavier each set until you hit the 5 reps then stay on the weight. 
REPS: 8,8,6,5,5,5,5,5 done




30-45 WOD 15min Ascending AMRAP starting at 3 reps 
3 JUMP SQUAT with 3 second descent
3/3  SIDE V-Ups 
3/3 GOB LATERAL LUNGES
3/3 GOB BULGARIAN SPLIT SQUAT
250M RUN

​