TXT PROGRAMMING07/21/25-07/26/25STRENGTH WEEK: #4

TXT PROGRAMMING
07/21/25-07/26/25
STRENGTH WEEK: #4
Hi TXT Community, Here’s Week 4 of your 10-week Kettlebell Strength & Conditioning programming. Designed as a 45-minute class focused on strength and power lifting, with well-balanced elements of mobility, conditioning, and recovery. Week 4 is the “Power & Control” week: reinforcing technique under fatigue and introducing explosive movement patterns. It is also the last week before we go to lower reps and heavier weights.
Have a great time with class and may the wods be ever in your favor,
Christa B


MONDAY

0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional Warm-Up (5 Minutes)
3 Rounds:
5 KB Dead Clean + Strict Press (light-moderate)
6 KB Romanian Deadlifts (slow tempo: 3 sec down)
5 Jump Squats (bodyweight, stick the landing)
10 Mountain Climbers (active core engagement)



15-30 Strength: Power Pull Focus (15 Minutes)
Run the rack to find your 8 rep working weight. 

4 Sets of 8 reps KB Double Clean + Front Squat 
Rest 45–60 seconds



30-43 WOD: KB Complex (12 Minutes)
EMOM x 12 (Every Minute on the Minute): Alternate A & B
Odd Minutes: Complex A
3/3 KB Snatches
4/4 KB Russian Twists
5/5 KB Gorilla Rows 

Even Minutes: Complex B
2 rounds OF
3 Double KB Swings
2 Double KB Cleans
1 Double KB Thruster



Modifications:

• Use single KB for all movements if double is too intense.
  
  
  

Cues:

• Control the transition between movements—no crashing bells.
  
  
  
• Own the breath: exhale on the effort, reset with each rep.
  
  
  
  

43-45 Stretch (2–3 Minutes)
KB Lat Stretch (arm over bell, hips back) – 30 sec/side
Pigeon Pose – 30 sec/side
Kneeling Quad Stretch + Reach – 30 sec/side


Recovery Tip:

• As your heart rate lowers, focus on nasal breathing to switch into recovery mode.
  
  
  

TUESDAY
0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional Warm-Up (5 Minutes)
3 Rounds:
6 TRX Rows
6 KB Halo to Reverse Lunge (light KB, alternate sides)
10 Scap Pull-Ups or Wall Slides
10-second Dead Hang (or Suitcase Carry if no bar or member has shoulder issue)


Tips:

• Pack the shoulders—lat engagement starts before the pull.
  
  
  
• In a row or hang, think: elbows down, ribs knit.
  
  
  

15-30 Strength: Vertical Pull (15 Minutes)
Tip:
Vertical pulling is about more than just getting your chin over a bar—it’s about owning your scapular position, mastering control, and developing true back strength.

4 Sets x 4 reps Tempo Eccentric Lower Pull-Ups or Banded Pull-Downs. Tempo is 3 sec down, then a controlled up or assisted pull up. Rest 45 seconds after each set


THEN 3 ROUNDS
20 seconds/side DBL KB Front Rack March (Anti-Rotation Core)
6/side Half-Kneeling KB Single Arm Strict Press
6 reps KB Pullover in Glute Bridge position



30-42 WOD: 
AMRAP 12 – Complete as many rounds as possible:
3/3 KB Renegade Rows 
8 KB Sumo Deadlift High Pulls
50M Farmer’s Carry (heavy KBs)
250 M Run or Row



42- 45 Cool Down (3 Minutes)
Stretch & Reset:
Lat Stretch on wall or box – 30 sec/side
Thread the Needle – 30 sec/side
Seated Forward Fold – 1 min





WEDNESDAY 
0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional  Warm-Up (8 Minutes) 1 round
1 min World’s Greatest Stretch (focus on hip extension + reach)
1 min 90/90 Hip Roll (seated on hips with knees bent)
1 min R/ 1 min L Half Kneeling Ankle Rocks (In half kneeling stance, push knee forward without lifting heel)
2 min Goblet Deep Squat Hold or TRX Deep squat Hold (open hips, prep for lunge depth)
2 min KB Deadbug (core + shoulder integration)



15-30 Strength: Loaded Lunge & Unilateral Core (15 Minutes)
Tip:
The lunge reveals imbalances we hide in squats. When we train single-leg strength, we build true resilience, balance, and power.
4 x 6/6 KB Front Rack Reverse Lunge (Front rack stays tight—rib cage down, KBs anchored.)
3 x 6/6 Side Plank with KB Row
3 x 20 steps Walking Lunge with Overhead DBL KB Carry 
3 x 8/8 Split Stance Romanian Deadlift (In split RDL: Hips hinge straight back, don’t rotate. Keep the torso upright—control the descent, power the return.)


30 - 42 WOD: 4 Rounds (3 minutes work, 30 sec rest):

3/3 DBL KB Clean to Front Rack Lunge (alternating)
8 KB Goblet Squats
6 BOX JUMPS
Max KB Swings in remaining time



42- 45 Cooldown (3 Minutes)
Couch Stretch – 30 sec/side
Seated Figure 4 – 30 sec/side
Forward Fold with Shoulder Clasp – 1 min





THURSDAY
 0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Functional Warm-Up (5 Minutes)
2 Rounds:
3/3 KB Halos (light weight, smooth arc)
6 Half-Kneeling Overhead Press (light KB)
10 KB Deadlifts
20-second Tall Plank with Reach and touch wall or KB (alternating arms)


15-30 Strength: Strict Press (15 Minutes)
3 Rounds
6/6 KB Single-Arm Shoulder Press From half-kneeling to standing
20 seconds/side KB Front Rack March (core + anti-rotation)
5 reps Double KB Shoulder Press
6/6 Side Plank with Reach Under



30-45 WOD: 
15 MIN ASCENDING AMRAP. ADD 1 REP EVERY ROUND

6 DBL KB Push Press
6 KB High Pull to Goblet Squat
6 Burpees Over Bell
6 Wall Ball



Cooldown (4 Minutes)
Stretch & Recovery:
Puppy Pose w/ Shoulder Opener – 30 sec/side
Triceps Stretch w/ Overhead Reach – 30 sec/side
Seated Neck Rolls – 30 sec
Diaphragmatic Breathing – 1 min







FRIDAY  
0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Mobility & Core Activation Circuit (2 Rounds – 20/10 (4 MIN)
Cat/Cow
KB Tall Kneeling Halos (light load) or standing (Brace Core)
Supine 90/90 Breathing (hands on ribs, nasal inhale, slow exhale)
Diaphragmatic Breathing w/ Deadbug Arm Reach



15 - 35 Strength Supersets (18 Minutes)
Format: 3 Sets of Each Superset, 45 sec work / 15 sec rest
Rest 60 sec between supersets

3 ROUNDS 45 ON/15 OFF Superset A – Anti-Rotation & Carries

• A1. KB OA Front Rack March in Place (L then R)
  
  
  
• A2. 50M KB Single-Arm Farmers Carry
  
  
  

3 ROUNDS 45 ON/15 OFF Superset B – Loaded Core + Pressing

• B1. DBL KB Tall Kneel Press w/ Slow Lower (BRACE CORE)
  
  
  
• B2. Half-Kneeling KB Windmill (light KB)
  
  
  

3 ROUNDS 45 ON/15 OFF Superset C – Ground Core + Shoulder Stability

• C1. KB Pullover + Hollow Hold or Glute Bridge Hold (light-moderate)
  
  
  
• C2. Plank with Shoulder Taps (slow & controlled)
  
  
  
  

WOD:Core Interval Circuit (12 Minutes)
3 rounds, 30s work / 10s rest
Circuit:
KB Russian Twist (bodyweight or KB)
V-Up to Crunch Tuck (or Deadbug)
Cross Body KB Plank Drag (Left to right and right to left)
Leg Lift + Ceiling Stomp
DBL KB ISO HOLD OVER SHOULDERS + Glute Bridges w/ March (core + glutes)
JUMP JACK OR JUMP ROPE OR DBL UNDERS



Cooldown Flow (5 Minutes)
Flow Sequence (Hold each for ~30 seconds):
Seated Forward Fold w/ Belly Breathing
Half Kneeling Lateral Reach + Twist
Child’s Pose w/ Side Stretch
Supine Twist + Knee Hug
Diaphragmatic Breathing – 1 min (hands on belly + ribs)








SATURDAY 
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm-Up 2 Rounds:
10 TRX Squat to Y Pull
10 Glute Bridge
3/3 Lateral Lunge
5/5 Box Step Ups (bodyweight)
20 Jumping Jacks


15 -30  Lift Strength SQUATS 15 MIN 
4 Rounds
           6-8 TEMPO Goblet Squat (3 Down/2 Pause/Explode Up)
          10/10 GOB Step Up (press through whole foot focus on glute)
          10 Sumo Squats w/ Pulse at the bottom


30-45 WOD 5-10-15-20-15-10-5
KB Swing
SA Clean to Thruster R
SA Clean to Thruster L
Sit Up
TRX Jump Squat



Cooldown & Reset (5 Minutes)
Stretch Series:
Couch Stretch – 30 sec/side
Spinal Twist – 30 sec/side
Standing Forward Fold w/ Shoulder Clasp – 45 sec
Child’s Pose w/ Side Stretch – 30 sec/side
Box Breathing – 1 minute (inhale 4, hold 4, exhale 4, hold 4)

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