TXT PROGRAMMING4/14/25-4/19/24STRENGTH WEEK: #10

TXT PROGRAMMING
4/14/25-4/19/24
STRENGTH WEEK: #10
Hi TxT Community! Please join us for the April hike and 30 day clean up 🙂

Join Us for a TXT Community Hike!
When: Saturday, April 26th at 9:00 AM
Where: De La Vega Park – meet at the entrance near the dog park
Details: A fun and easy 2-mile hike, no river crossings. Should take about an hour. Bring your good vibes!
30-Day Diet Clean-Up Challenge
When: May 2nd – June 2nd
Led by: Coach Tara & Coach Christa
Sign-ups are live!!! Get ready to reset and feel amazing. Below is the link for the 30 day clean up. You are welcome to join 😀
https://www.eventbrite.com/e/30-day-diet-clean-up-tickets-1312829210509?aff=oddtdtcreator




MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
10 hanging scapular retraction
10 sec Bar hang
10 TRX Tricep ext
10 TRX Pull UP




    20-30    Vertical Pull Strength 
10 rounds (5 MIN)
15 SEC ON/15 SEC OFF
HOLD CHIN OVER BAR FOR 15 SEC


5 MIN OF: THIS IS THE LAST WEEK OF OUR STRENGTH CALENDAR TRY FOR YOUR HARDEST VERSION. 
5 SETS OF 3 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT AND RTR w/KB's.
PULLUP FAST AND LOWER YOUR SELF SLOW.


30-45     WOD 16 minute E.M.O.M. circuit through the exercises:
Minute 1,5,9,13: Run 50M (KX SPRINT TRAINERS CHOICE)
Minute 2,6,10,14: 5 KB GOB Thrusters + 10 sit-ups (KX single KB 35W/53M)
Minute 3,7,11,15: 25 D.U. (125 singles) (BEGINNER 75 Singles)
Minute 4,8,12,16: 10 TRX MUSCLE UPS + 5 DIPS ON THE BOX




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min
20 butt kickers
10/10  x walk
1 lap side slide r
1 lap side slide L
1 Lap karaoke r
1 lap karaoke L
10/10 clam
  
20-30    Lunges- 10 ROUNDS (8 MINish) DBL OR SINGLE KB
30 ON / 15 OFF
RUN THE RACK. ALTERNATING FORWARD LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLE-BELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT. 


30-45    WOD  15 minute AMRAP:
2 Inch worm 
4 Over mat Burpees
6/6 Sitouts
8/8 Jump Lunge or light goblet lunge
10 Heavy KB Swings (KX 40+W/70+M)
(Emphasize quick transitions) 
  


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 Rounds 20/10
Goblet shoulder press with marching
Hindu Pushup   


    15-25    Press Strength Press Strength Turkish Get Up w/ Press (Only get up NO get down.)
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  
No need to get back down- just place the bell back on the floor. 
Repeat top set 2X. Once again, plenty of rest between sets.


25-45    WOD Get As Far Through The List As Possible In 20 Minutes:
100 Jump rope (20 dbl unders) 
20 PULLUPS
 
90 Jump rope  (18 dbl unders)
10/10 One Arm KB Swings (KX DBL 25W/45M)
 
80 Jump rope  (16 dbl unders)
10/10 One Arm KB Swing clean (KX single KB 25W/45M)
 
70 Jump rope  (14 dbl unders)
10/10 One Leg Deadlifts (KX single KB 25W/45M)
 
60 Jump rope  (12 dbl unders)
20 Goblet Squats (KX 40W/70M)
 
50 Jump rope  (10 dbl unders)
10/10 Bottoms Up Presses (KX 20W/40M)
 
40 Rope Skips (8 dbl unders)
20 Wall Balls (KX 14W/20M)
 
30 Rope Skips (6 dbl unders)
20/20 Mountain Climbers (R&L)
 
20 Rope Skips (4 dbl unders)
20 Ball Slam (KX 20W/30M)


10 Rope Skips (2 dbl unders)  
  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
20 jump jack
10/10 ice skaters
1 lap bear crawl
1 Lap high knees


    20-30    CORE 8 rounds 20sec on /10sec off
Side Vup (Switch sides every round)
THEN:
50 Bird Dogs 
50 Dead Bugs


30-45  WOD START WITH: 1 MIN FARMER CARRY (KX DBL 53+W/80+M)


THEN:
10 MIN AMRAP
10M WAITER CARRY
5/5 SIDE PLANK HOLD WITH ONE LEG LIFT 
5 PUSHUP
5 DBL KETTLEBELL PUSHUP TO LSIT (Bigger KB will be better for balance)
5 FAST BODY WEIGHT SQUAT(no weight)
5/5 KB ALTERNATING LUNGE AND UNDER FRONT LEG PASS (Keep posture upright.) (KX single KB 20W/35M) (Modify with pulsing lunge or omit exercise.)
5 SITUP


THEN END WITH: 1 MIN FARMER CARRY (KX 53+W/80+M)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 20,15,10
KB GOOD MORNING
HIP BRIDGE
MTN CLIMBERS (DBL REPS)


    20-30    Lower Pull (LIFT) Strength - Sumo Deadlift RTR with 3 reps and then work to your 1 rep MAX after do
On heaviest weight do 5 sets of 3 reps 


    30-45    WOD (KX 53+W/80+M) USE A LARGE KB FOR BALANCE & BE CAREFUL THAT YOU ARE SET UP FOR DEADLIFT WITH THE BEST FORM


15 Single KB Deadlift + Plank Jump Back (Hands on KB handle and hop back into plank, then hop forward)
5 Frog Hop forward & Backward (1 rep)


10 Single KB Deadlift + Plank Jump Back 
10 Frog Hop forward & Backward (1 rep)


5 Single KB Deadlift + Plank Jump Back 
15 Frog Hop forward & Backward (1 rep)


10 Single KB Deadlift + Plank Jump Back 
10 Frog Hop forward & Backward (1 rep)


15 Single KB Deadlift + Plank Jump Back
5 Frog Hop forward & Backward (1 rep)


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 MIN EMOM Alternate between the two minutes for a total of 6 min
EVEN MIN: 10 Gorilla Row + 3 Pushup
ODD MIN: 20 Bicycle + 5 v-up


    20-30    Horizontal Pull Strength -  
RTR work up to your most challenging 3 rep LAWN MOWER ROW 
DO 5 sets of 3 reps at top weight then work up to your heaviest 1 rep max


30-45 WOD    
15 Minute ASCENDING REP AMRAP:
1,2,3... R/L TRX Power Pull
1,2,3...Knees to Elbows or V-up
1,2,3... Wall Balls (KX 14W/20M)
10,20,30 Jump Rope (KX 5,10,15 ..DBL UNDER)