TXT PROGRAMMING12/15/25-12/20/25STRENGTH WEEK: #5

TXT STRENGTH WEEK 5
TXT PROGRAMMING
12/15/25-12/20/25
STRENGTH WEEK: #5

MONDAY - 
0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 Min AMRAP
10 TRX Row
10 Down Dog to Lunge Step Up
10 Double Pulse Squat to Tuck Jump (Or squat jump)
1 lap/down & back Bear Crawl (keep hips low)
50 Jump Rope


    20-30  Strength Horizontal Pull
RTR 5R/5L Lawn Mower Row when you find your heaviest weight do a 5x5 


    
30-45     WOD 
    BUY IN: 30 Close Grip KB Bent Over Row
    
3 ROUNDS 45/15sec TOGETHER 
    KB Drag (start in hike position, keep hips low, drag KB, then shuffle back)
    Lawn Mower Row - R
    Lawn Mower Row - L
    KB Swing High Pull (both hands on bell)
    
BUY OUT :30 Close Grip Bent Over Row




TUESDAY - 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 Rounds 35/10 sec
Big Girl Clam R
Big Girl Clam L
Double Squat, Double Rev Lunge
Grass Hoppa
  
20-30  SQUAT Strength
RTR With 5 DBL KB SQUAT then 5x5 at top weight


30-45    WOD 5 Rounds
10/10 Snatch to curtsey lunge (lunge back with same side as KB)
10 (count your press) KB russian twist w/ press
5/5 Clean to Forward lunge 
10 Push up 


  


WEDNESDAY 
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Lateral High knees
Butt kickers + Arm swings across front
Sit up   
Inch worms


    15-25    Strength Horizontal Press (KB CHEST PRESS) 
RTR 5 DBL KB CHEST PRESS then 5x5 at top weight


25-45    WOD 10 rounds
50 MTN CLIMBER
10 Pull up
20 DBL KB CHEST PRESS
30 SQUAT (body weight)
  
THURSDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Dead bug
10 Bird dog
5 boot strapper
10 Seal jacks
10 KB Swing
    10-30  CORE Strength 3 ROUNDS 1 min on each (no rest)
Bicycle
Leg scissors (up/down)
Sit up russian twist
KB Dead Bug
Leg scissors lateral


30-45  WOD 15 Min AMRAP
10 Reverse plank leg lift
20 GOB Thruster
30 Frog Hop
40 Sit up
250m RUN or ROW
  
FRIDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 5 AMRAP
40 mountain climbers
10 Glute Bridges
5/5 Alternating side lunges
10 Inch worm + push up




    20-30    Strength Power lift Deadlift
RTR 5 SUITCASE DEADLIFT then at top weight 5x5


           30-45    WOD 14 MIN EMOM
ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min
EVEN: 10 Heavy Sumo DL, then PLANK or Handstand or Headstand the rest of the min (PLEASE NO SHOES ON WALLS)
 
             
SATURDAY 
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 Rounds 30on/10off
Jumping Jacks
Diver Sit up
Plank to T
Serratus push up to pike 




    15-25  Strength Vertical Pull 
10 min AMRAP
5 Pullups
10/10 Plank + One Arm Banded Lat Pull 


25-45 WOD 20min Cutoff
3 Rounds
7 Sprawls
7 Jump Squats 
7 Push Ups


 -THEN AMRAP for remainder of time-


5 Superman to V Up
5/5 Sit Outs
5 Wall Walks or Inch Worm (PLEASE NO SHOES ON WALLS)
5/5 Forward/Side/Reverse Lunge