TXT PROGRAMMING 2/10/25 - 2/15/25 STRENGTH WEEK: #1

TXT PROGRAMMING
2/10/25 - 2/15/25
STRENGTH WEEK: #1
HEY TXT COMMUNITY!
Our strengths this week will be longer time and our WOD’s will be shorter. I’m trying to maximize our time focusing on strength. The warm up times will be shorter too.
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 


MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
10/10 x walk
1 lap traveling butt kickers
1 lap Stork walks
10 Superman 
20 Glute Bridges


    10-35min  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 45 sec on//15 sec off 

• Alternating Gob KB forward Lunge (MODIFY TO REV LUNGE)
• Gob KB Bulgarian Split Squat R (FOCUS ON SUPPORTING LEG GLUTE ACTIVATION)
• Gob KB Bulgarian Split Squat L
• TEMPO SQUAT (4 sec down, 2 sec pause at bottom, 2 sec up, 0 pause at top)
• Glute bridge with heels elevated on box 1 sec pause at top

 
35-45     WOD:10 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 KB Sit Up with Russian twist (KX 20W/40M) (Modify NO KB)
• 50m ONE ARM Farmer carry (KX 35W/53M)  

AND 5 MIN 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
40 Bicycles
  
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 (NARROW PRESS)
10 KB SQUAT BICEP CURL
10 TRX TRICEP

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 
X


AND 5 MIN LE STRETCH! DAS IT!  


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds (4 min)
20 sec Beast Bull dog or Bird Dogs
10 sec Plank


    15-25min    Core Strength
3 rounds 40 sec on//20 sec of Jump Jack or Jump Rope
Stacking Plank or Plank Shoulder Taps
Seated Halo Alternate sides
Hollow body Hold
KB Dead Bug
 
25-45    WOD: 10,8,6,4,2….DONE (20 MIN CUTOFF)
KB Bottoms up Sit up R (MODIFY BY NOT USING KB)
KB Bottoms up Sit up L
KB SWING (MODIFY WITH KB DEADLIFT TO LEARN HINGE)
KB WINDMILL (MODIFY BY NOT USING KB)
100 M Row (ADD 50M every round)
AND THEN:
WHEN FINISHED HOLD PLANK TIL EVERYONE IS DONE.
  AND 5 MIN LE STRETCH! DAS IT!


THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 20 sec on/ 10 sec off
PIKE TOE TOUCH (MODIFY CONTROLLED V-UP)
SINGLE LEG RDL NO KB
DEAD BUG work on core engagement




    15-35 min    Lift Strength 20 min RTR TO WARM UP AND FIND YOUR WORKING WEIGHT. FIRST DO SUITCASE DEADLIFT AND THEN TEMPO ROMANIAN DEADLIFT.


DBL KB Suitcase Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the KBs to the floor.

SINGLE KB Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

35-45 WOD: 4 ROUNDS (10 MIN CUTOFF)
PRO TIP: Go lite and move fast this is week 1.
20 SUPERMAN
20 SUMO DEADLIFT
6/6 GOB SQUAT & HALO (HALO WHEN YOU STAND)
8/8 GOB BOX STEP UP

AND 5 MIN LE STRETCH! DAS IT!
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN
20 JUMP ROPE 
5 INCH WORM
10 GORILLA ROW
50 M SPRINT




    20-35 min    HORIZONTAL ROW (Make sure shoulders are packed and lats are activated)
3 ROUNDS 45 sec ON/15 Sec OFF (PRO TIP:STAGGER CLASS)
Tempo TRX Row Tempo (3 up, 3 pause, 3 down, 0 at bottom)
KB Lawn Mower Row R (MODIFY HAND SUPPORT ON WALL)
KB Lawn Mower Row L
TRX Power Pull R
TRX Power Pull L

 
    35-45     WOD 10 MIN CUTOFF (PRO TIP: stagger start class because there is two rowing sections)
3 ROUNDS
10 WALL BALL (KX 14w/20m) 
15 DIPS on box
30 JUMP ROPE
15 CHIN UP (hands face in)(MODIFY TRX CHIN UP)
5 CAL ROW


AND 5 MIN LE STRETCH! DAS IT!


SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 10 BOOT STRAPPERS & BUTT KICKERS 
EVEN: 10/10 CLAM Then GLUTE BRIDGE HOLD THE REMAINDER OF MIN


    15-35 min    20 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 do HEAVY GOBLET SQUAT. Do not super set. 


Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
35-45 WOD: 4 ROUNDS of 20sec on//10 sec off
SIDE PLANK LEG LIFT (MODIFY Laying side leg lift)
SIDE PLANK LEG LIFT
BOX JUMP OR STEP UP
WALL BALL
KB HIGHPULL SWING (MODIFY TO KB SWING OR DEADLIFT)


AND 5 MIN LE STRETCH! DAS IT!