TXT PROGRAMMING4/05/26 - 4/10/26STRENGTH WEEK: #1

TXT PROGRAMMING
4/05/26 - 4/10/26
STRENGTH WEEK: #1
HEY TXT TEAM!!
GET READY FOR SOME BENCHMARKS!!!
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! Make sure to track your weights, time, reps and rounds for the benchmarks.
Have a wonderful week!
Christa 


MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
20 jump rope
20 Ice skaters
20 touch jumps
1 Lap Butt kickers
20 Glute Bridge 


    10-30min  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

 
30-45    WOD: Namrita’s “The F@#K WOD”
15 min Ascending AMRAP +2 every round


2 Bear Crawl KB Drag Through (KX 20W/40M)
2 KB Swing to Front Rack Rev Lunge L (KX 25W/44M)
2 KB Swing to Front Rack Rev Lunge R
2 KB Snatch to OH Squat L (KX 20W/40M)
2 KB Snatch to OH Squat R
4 Cal Row/ Ski ERG ( + 2 Cal each Round)


AND 5 MIN LE STRETCH! DAS IT!


TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
3 Inch worm to scorpion
3/3 Quadraped T-spine rotation
3 hindu pushup
20 jump jack
10 ball slam
  
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: 3 Rounds
10 Dead Bugs
10 glute Bridge
10 Kb Swing
50 Jump Rope
1 short run or row


    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 (20 min time cap) THE PETRA BENCHMARK
REPS: 3-6-9-12-15
DBL KB THRUSTERS (KX DBL KB 25W/44M)
12 CAL ROW (CAL STAY THE SAME) 
BURPEE WITH LATERAL HOP OVER MAT
100 JUMP ROPE (REPS STAY THE SAME)


  AND 5 MIN LE STRETCH! DAS IT!


THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 20 sec on/ 10 sec off
TRX HAMSTRING CURL
TRX ROW
BALL SLAM




    10-30 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.)

30-45 THE BRENDA Benchmark (15 min ascending amrap)
250m Run or Row
1 TGU R (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) kx 35/53
1 TGU L (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge)
5 Spinal rock + Burpee

AND 5 MIN LE STRETCH! DAS IT!
  
FRIDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 Rounds 20/10 (4MIN)
TRX Y
Burpee




    10-25min    HORIZONTAL ROW (Make sure shoulders are packed and lats are activated) THIS TAKES 15 MIN
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

 
    25-45     WOD: 20 min cutoff
Christa Benchmark  Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. 


        
Beginner
5/5 Lunges 
20 Wall Ball (8 LB Women /10 LB Men)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
40 Pushups ((hands elevated on box)
50 Burpees (hands elevated on box)
40 Pushups ((hands elevated on box)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
20 Wall Ball (8 LB Women /10 LB Men)
5/5 Lunges
Intermediate
5/5 Jump Lunges
20 Wall Ball (10 LB Women /15 LB Men)
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
40 Pushups 
50 Burpees (No Pushup)
40 Pushups
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
20 Wall Ball (10 LB Women /15 LB Men)
5/5 Jump Lunges


Advanced
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /20 LB Men)
15/15 One Arm Snatch (35 LB Women/ 50 LB Men)
40 Pushups (Chest to ground)
50 Burpees (Chest To Ground)
40 Pushups (Chest to ground)
30 One Arm Snatch (35 LB Women/ 50 LB Men)
20 Wall Ball (12 LB Women /20 LB Men)
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)


AND 5 MIN LE STRETCH! DAS IT!


SATURDAY LONG WOD!!!!
    0-10    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


    10-20 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.) 60-90sec  rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rest at :60-:90sec
 
20-45 WOD Tyler Bro BENCHMARK: PICK YOUR POISON
25 minute CUTOFF
Done as a Chipper
Must complete all exercises in 25 mins, can alternate exercises at choice (may want little pieces of scratch paper to keep track.)
Beginner
5 Laps Running
50 Kettle Bell Swings (20w / 35m)
50 Jump Touches
75 Body Weight Squats
75 Sit Ups
300 Rope Skips


Intermediate
7 Laps Running
25/25 Snatches (20w / 35m) - 25 each arm
50 Burpees (no pushup)
75 Bodyweight Jump Squats
100 Sit Ups
400 Rope Skips


Advanced a.k.a KX
10 Laps Running
50 Double KB Snatches (kettlebell each arm) (Double KB 20+W / double 35+M)
50 Full Burpees (chest to ground)
75 Goblet Jump Squats (KX 15W / 35M)
125 Sit Ups
500 Rope Skips


AND 5 MIN LE STRETCH! DAS IT!


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