TXT PROGRAMMING08/24/26 - 08/29/26STRENGTH WEEK: #1

TXT PROGRAMMING
08/24/26 - 08/29/26
STRENGTH WEEK: #1

HEY TXT COMMUNITY!!
We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.) I hope you enjoy!
Have a wonderful week!
Christa B


MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
30 jump jack
1 lap traveling butt kickers
10 Superman 
20 Glute Bridges


    10-30  Lunge Strength  3 rounds weight should be light enough to make it through. If you are constantly resting during work time, the weight is too heavy. Circuit through exercises. This is more about light weight and max reps


3 rounds 30 sec on//15 sec off (takes a total of 11 min ish)

• Alternating Gob KB forward Lunge
• Gob KB Bulgarian Split Squat R
• Gob KB Bulgarian Split Squat L
• KB Single Leg RDL R
• KB Single Leg RDL L

 
30-45     WOD:15 min AMRAP 2 min ON// 1 MIN BURPEE 
The weights are light so you move fast and circuit as many times during the 2min.
1R/1L Turkish Get Ups (KX 20W/40M)
10 JUMP LUNGE
10 DBL KB Chest Press (KX DBL KB 20W/40M)
250M ROW


AND LE STRETCH! DAS IT!


TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
5 hindu pushup
10 band pull a parts at chest level
5 o.h. Kb swings
5 Hindu pushup
Short run
  
10-25   Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
3 Rounds
10 DBL KB WIDE Strict Shoulder Press(weight should be hard to press by the 6th rep)
10 DBL KB NEUTRAL Strict ShoulderPress 
10 KB SQUAT HOLD + KB BICEP CURL
10 KB SKULL CRUSHERS

25-45 WOD: 4 ROUNDS 20 min cutoff
3 SUICIDE RUNS ( set up 3 cones for distance and distinguish a starting point. Run to Cone 1, run back to beginning point. Run to Cone 2, run back to beginning point. Run to Cone 3, run back to beginning point.)
6/6 KB CLEAN
9 BURPEE
6/6 KB HIGHPULL
15 BALL SLAM



AND LE STRETCH! DAS IT!  


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
Short run
20 Jump Rope
20 MTN CLIMBER
20 BICYCLE
5 inchworm full walk out


    15-25    Core Strength
3 rounds 2 min work/ 1 Min Bear crawl kb drag
10 Plank Shoulder taps
10 Beast Bird Dog
10 Hollow body Hold
10 KB Dead Bug
 
25-45    WOD  Benchmark THE LEAH (20 min cutoff)
10 Rounds
4 Handstand Kick up or Spinal rock handstand
4 Burpee Box Over (KX 20W//24M)
4 DBL KB Snatch (or high pull or swing) (KX 25W//40M)
40 Jump Rope 
  AND LE STRETCH! DAS IT!


THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
20 frog hops
10 kb swing
10/10 x walk


    15-25    Lift Strength 15 min RTR TO WARM UP AND FIND YOUR WORKING WEIGHT. FIRST DO SUITCASE DEADLIFT AND THEN DO HALF OF THE WEIGHT FOR TEMPO ROMANIAN DEADLIFT.


Suitcase Dead-lift
3 sets x 10 reps
Touch and go reps, :3 tempo lowering the KBs to the floor.

Tempo Romanian Dead-lift
3 sets x 8 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

25-45 WOD: TRICIA's (PEACHMARK BENCHMARK) 🍑
20 min cutoff Start a timer that goes off every 5 MIN  THEN complete 22 jump squats every 5 min. 
CHIPPER!!!
22 Box Jumps (KX 20W/24M)
22 Goblet Squats (pause 3 sec at bottom) (KX 35W/53M)
22 Heavy Dead lift  (KX 53W+/70M+)
22/22 Goblet Lunges (KX 35W/53M)
22/22 Bulgarian Split squats (KX 35W/53M)
22/22 Weighted Box Step ups (KX 35W/53M)
22/22 Single Leg Dead lift (KX 35W/53M)
22 Sumo Dead lifts (KX 35W/53M)
22 V-ups

AND LE STRETCH! DAS IT!
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN
150m ROW
10 TRX ROW NARROW
5 TRX Y
50 M SPRINT




    15-25    HORIZONTAL ROW (Make sure shoulders are packed and lats are activated)
3 ROUNDS 30 sec ON/15 Sec OFF 
Tempo KB Lawn Mower Row R (3 up, 3 pause, 3 down, 0 at bottom)
Tempo KB Lawn Mower Row L (3 up, 3 pause, 3 down, 0 at bottom)
DBL KB GORILLA ROW
KB OVERHEAD SWINGS

 
    25-45    WOD *THE SUBE* 20MIN CUTOFF
 go light make this fast
GUIDELINES
X = cardio  BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER


WOD:
X
10 Goblet thrusters (KX w15/m25)  
X
20 push ups 
X
30 goblet squats (KX w20/m30) 
X
40/40 bicycles (per leg)
X
25/25 SNATCH (KX w15/m20)
X
40/40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 Goblet thrusters 
X30-45


AND LE STRETCH! DAS IT!


SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 10 KB SQUATS + 5 V-Ups 
EVEN: 10 SQUAT JACKS and remainder of the min WALL SIT


    10-25   15 min Squat Strength Time for tempo!! RTR to warm up for your squats. Once you find your working weight then do the tempo squat completely and then DOUBLE YOUR TEMPO WEIGHT FOR HEAVY GOBLET SQUAT. Do not super set. 


Tempo Goblet squat
3 sets x 10 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) 

HEAVY Goblet Squat and quick rest
3 sets x 8 reps
 
25-45 WOD:GABE BENCHMARK
1/2 mile run (800m row) 
40 Burpees (KX full burpee with plank pushup)
30 Pullups (KX STRICT)
20 Box jumps (KX 20inchW/24inchM)
10/10 Snatches (KX KB 35W/53M)
40 Burpees (KX full burpee with plank pushup)
10/10 Snatches (KX KB 35W/53M)
20 Box jumps  (KX 20inchW/24inchM)
30 Pullups (KX STRICT)
40 Burpees (KX full burpee with plank pushup)
1/2 mile run (800m row)


AND LE STRETCH! DAS IT!

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