TXT PROGRAMMING11/24/25-11/29/25STRENGTH WEEK: #2

TXT PROGRAMMING
11/24/25-11/29/25
STRENGTH WEEK: #2
Hi TXT Community! The strengths are longer for this week and I changed the times to reflect that for class. I hope you enjoy the longer strength focus. I hope everyone has a wonderful warm thanksgiving. There may be a Thanksgiving class Thursday 8am with Coach Christa at the west side. I’m currently waiting to hear back from the west side. Friday 11/28 all classes are normal, No friday 6am scotts valley.
Have a wonderful week!
Christa B



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 Plank scap retractions
10 touch jumps
10 TRX Chest fly
5/5 scorpion




    15-30   Horizontal Press Strength - 3 rounds 15 min cutoff
12 Plank Pushup (elevate hands to box to make easier)
12 DBL KB Chest Press
6/6 Single arm press with one arm holding kb up in isometric hold




30-45     WOD:  15 Min Cutoff
Buy In: 10 Renegade Row + Push Up (if you put kb inbetween 2 large KBs you will be safe from rolling over. Or use DB’s)


3 ROUNDS
50m/50m KB BOTTOMS UP BENT ARM CARRY 
10 TRX Y
12 KB GLUTE BRIDGE  (KX 35w/53m)
14 KB SKULL CRUSHER (KX 35w/53m)
250m Run


Buy Out: 10 Renegade Row + Pushup 


5 min Foam Roll
TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 Rounds (alternate between 2 exercises) 20 sec on//10 sec off (4 min total)
Ball slam or Battle Rope
Long jump or frog hops or touch jumps
  
15-30  CORE Strength: 4 rounds 45 sec on /15 sec  (12 MIN)

• KB Sit up then controlled twist
• KB Spiderman plank (hands on kb & bring knee to arm pit)
• Lateral Leg scissors 

30-45    WOD: ascending and descending reps. Circuit through the exercises. 
 1,2,3,4,5,6-10 Burpee Pull up (MOD Burpee and then pullup)


5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO


10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO


5 MIN FOAM ROLL
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds (all with light easy weight)
10 deadlift
10 squat + bicep curl
5/5 box step up
Short run trainers choice


    20-30    POWER LIFT Strength RTR with 10 DBL KB CLEAN 
3 x 10 reps at top weight. If members are new have them start with a single arm clean to get used to the movement. You can always change it to a clean straight from the ground if the swing portion of the exercise is limited.


30-45    WOD: 5 Rounds (NO SHOES ON WALL)
10 KB DEADLIFT DEMO
2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL (NO SHOES ON WALL)
15 GOBLET THRUSTER DEMO
50m WALKING LUNGE OR GOBLET WALKING LUNGE


5 MIN FOAM ROLL  
THURSDAY HAPPY THANKSGIVING!!
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 20/10
Mtn Climber
Bicycle
Touch Jump 
Hindu Pushup


    20-45   THANKSGIVING WOD:
3 RUNS or ROW (750M)
15 SIT UPS
15 BURPEES or CHINUPS
15 WALL BALL

2 RUNS (500M)
10 SIT UPS
10 BURPEES or CHINUPS
10 WALL BALL

1 RUN (250M)
5 SIT UPS
5 BURPEES or CHINUPS
5 WALL BALL
5 MIN FOAM ROLL  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 30, 20, 10
Butt kickers Forwards and Backwards (SPLIT REPS)
Lateral High knees (SPLIT REPS)
Inverted toe touch 
Short run or Row Trainers choice


15-30    LUNGE finish each exercise before moving to the next 15 MIN CUTOFF


3 sets x 10/10 reps Kettlebell Bulgarian Split Squat (back foot elevated, deep knee bend) (Hold one KB goblet or side-loaded.)


3 sets x 10/10 reps OA Kettlebell Suitcase Reverse Lunge


    30-45    WOD: 3 Rounds 1 min on each
TEMPO GOBLET SQUAT (3 down, 2 pause, 3 up, 0 at top)
KB Romanian Deadlift (straight leg deadlift)(KX 35w/53m)
TRX Hamstring curl or exercise ball hamstring curl
Heels elevated on box glute bridge
Bicycle 


5 MIN FOAM ROLL


SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
5 Hindu Pushup
5 TRX T
10 V - up + Iron cross
10 Hanging scapular retractions
30 Grass hoppers


    15-30    Vertical Press Strength 
4 sets x 8 reps per side Single Arm KB Strict Press


3 sets x 8 reps per side Half-Kneeling KB Bottoms-Up Press (core + shoulder stability)
Focus on bracing core and strict pressing.


2 sets x 30 sec hold (heavy KB, single or double KB) Tall-Kneeling Overhead Hold (Stand if kneeling bothers the knees) Squeeze glutes and brace the core hard.




30-45 WOD:  12-Minute EMOM (Every Minute on the Minute):
Circuit through the following:  Repeat 3X
Min 1: 12 DBL KB BOTTOMS UP PRESS


Min 2: 30-second Hollow Hold + Leg Lift


Min 3: 20 Wall Ball


Min 4: 30-second Stacking Plank alternate sides


5 MIN FOAM ROLL