TXT PROGRAMMING11/03/25-11/08/25STRENGTH WEEK: #9

TXT PROGRAMMING
11/03/25-11/08/25
STRENGTH WEEK: #9
MONDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique, WARM-UP (5-10MIN)
Warm Up: 2 Rounds 
1 lap stork walks
1 lap butt kickers
1 lap X walk R
1 lap x walk L
20 KB swing 


10 MIN AMRAP STRENGTH: SUPERSET  
15 TRX HAMSTRING CURL 
3 reps heavy reps SUITCASE DEADLIFT 
3 heavy reps Sumo Deadlift


WOD: 20 MIN For your best time with challenging weight.
RUN 500M or 30 burpees
10/10 Bulgarian split squat
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finish 2 ROUNDS
Double Kettlebell Swing x 10 Reps or 5/5 each side
Double Kettlebell Snatch x 10 Reps or 5/5 each side
Double Kettlebell Front Squat x 10 Reps or  5/5 each side
Double Kettlebell Clean and Press x 10 reps or  5/5 each side
H.R. Push Ups x 10 Reps
Double Kettlebell Highpulls x 10 Reps or  5/5 each side
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then:
10/10 Bulgarian split squat
RUN 500M or 30 burpees




TUESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up
40 sec on/15 sec off 2 Rounds
TRX Row
Alternating single leg v-ups
Alternating plank/pike reach
Scorpions


 15 min RTR WITH LAWN MOWER ROW SUPERSET WITH TRX ROW
3 heavy LAWN MOWER ROW (on each arm) 
15 HORIZONTAL TRX ROW 
3/3 Gorilla Row


WOD:1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next.
300 Jump rope or 100 jump jacks or 60 Double Under
10/10 KB Strict press (ON EACH ARM)
30 Box dips
Run 500m or Row
30 Overhead KB swings
10/10 TRX Power Pull
10/10 Pistols per leg or single leg squat on to box
100 Situps
DONE 🙂


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WEDNESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up: 3-4 Rounds 5 min cutoff
40 Mountain Climbers
10/10 S.L. Glute Bridge
20 Air Squats
10/10 Clams


STRENGTH:
10 minute EMOM: OPTIONAL RUN THE RACK
-3 double cleans + 3 dbl kb squats
(Weights touch the ground after every clean. When 4 cleans are completed, then perform 3 squats)


WOD:
15 Minute AMRAP:


20R/20L OA Swings
40 Air Squats
30R/30L Mountain Climbers
20 Dbl KB Push-press 
10 Hollow Body Rocks






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THURSDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up 3 rounds 20/10
Scapular pushups
High Knees
Goblet chest press with hip bridge
Jumping jacks or jump rope


10 MIN  STRENGTH: DBL KB CHEST PRESS
3 heavy reps DBL KB CHEST PRESS 
3 tempo pushup (3 sec negative, 1 sec pause at bottom)
1 min Plank


WOD: CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP) 
1 round

• 10 Box over Ball Slam
  
• 20 Pull-ups or 10/10 north south plank
  
• 30 Burpees
  
• 40 Box jumps or 20/20 step ups
  
• 25/25 Kb Snatch or OA Swing
  
• 60 hanging Knees to elbows  or Toes to bar OR Vup
  
• 70 Push-ups
  
• 80 Sit-ups
  
• 45/45 Side Goblet lunge or TRX Side Lunge
  
• 100 Double-unders or 500 Jump Rope or 150 jump jacks
  

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FRIDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up 5 MIN 
3 x side shuffle
3x Bear crawl forward and backward
1x skipping
Trainers choice of shortrun

5 MIN -SKILL: Partner L-sit or rest for 30sec if you don't have a partner  tips and demo 
5 ROUNDS
30 sec Partner A
30 Sec Partner B


10MIN Strength: 8 Min Cut for first part
5 sets of 3 reps TURKISH SIT UP R&L
30 bicycles in between each set of Sit Ups


-After 8 min (everyone together)
2 minute plank hold (Play a game. Talk and help pass the time)


WOD: 10 min cutoff
3 ROUNDS
21 Wall Ball
15 Sit up
9 Burpee Box Over


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SATURDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up 3-4 Rounds 5 min cutoff
30 Grasshoppers
10/10 x walk
30 leg scissors
10/10 Lunges


10 MIN -SKILL & Strength: Partner PISTOLS if you have no partner rest for 30 sec 
Or you can practice single leg box squats. Alternate legs for the 30 sec. 
5 ROUNDS
30 sec Partner A works and B rests
30 Sec Partner B works and A rests


SINGLE LEG Deadlift
 5 rounds 5R/5L  reps at a heavy weight, 
 
WOD:
THE SANDWICH 15 MIN CUTOFF
Begin by performing one rep of the double kettlebell snatch and the renegade row. Each cycle there after you will load one additional ingredient (one rep of one new exercise), and continue to cycle through, without rest, until you have constructed a 5-layer sandwich. This should be difficult and require a lot of control. Once you reach Layer 5 work backwards deconstructing the sandwich.  Doubles can be broken up into single arm.

Create your sandwich like this:

Layer 1 – Double Snatch + Renegade Row

Layer 2 – Double Snatch + Double Press + Renegade Row

Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row

Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row

Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row

Perform only one rep of each exercise. No rest between layers.

Recommended Operating Weight:
Pair of 35lb or 50lb kettlebells for most males
Pair of 20lb or 25lb kettlebells for most females



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