TXT PROGRAMMING5/26/26-5/30/26STRENGTH WEEK: #8

TXT PROGRAMMING
5/26/26-5/30/26
STRENGTH WEEK: #8

MONDAY REST!

TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up:
40/15 x2 
Good mornings (dowel or KB)
3 sec down pushup, 1 sec pause at bottom, push up.
Sit out or grass hopper
Leg scissors
Lateral Lunge


  
20-30   Power Lift: Chest Press RTR
DBL KB CHEST PRESS with hip elevated 3 reps 
Do 5 sets of 3 reps at top kb weight
 


30-45    WOD: 15 min ASCENDING AMRAP
1, 2, 3, 4, 5….
SA swing, high pull, snatch R
SA swing, high pull, snatch L
SA dead lift, to clean R
SA deadlift, to clean L
Clean from the ground catch in gob hold & squat (both hands on bell)
10  KB bottoms up with sit ups R (reps don’t change)
10  KB bottoms up with sit ups L (reps don’t change)
5 reps of 1 wall ball with 5/5 mtn climber on ball  (reps don’t change)

  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
Warm Up :
REPS 16,12,8
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
10 sec chin over bar hold or top of the trx hold


    20-30   Vertical Pull 10 MIN EMOMs take time to teach class about their lats and how to use their lats.
split people up alternate rounds even & odd groups
EMOM ODD: MAX # of pullup or TRX Row 
EMOM EVEN:Plank shoulder taps 


30-45    WOD 6 rounds DO THE 1st exercise as a flow. Clean + S.L.D.L + Rev Lunge = 1 rep. 
3(Clean + S.L.D.L + Reverse Lunge R) (kx 35w/53m) (DO THIS IN A FLOW)
3(Clean + S.L.D.L + Reverse Lunge L)
3 Burpee Box Over (modify 3/3 Box step up) 
5/5 Snatch (kx 35w/53m) (MOD: OA SWING)
10 CAL ROW

  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up 30 on/10off x3
Glute Bridge
Alt. Box Step up
R/L Clams
X walk switch sides at 15 sec


    20-30   Lunge AMRAP 10min emom
ODD: 3R/3L Single Leg DL to Reverse Lunge
EVEN:  Jump Squat to Jump Lunge R/L (for entire min)


30-45  WOD 15min AMRAP add 1 rep each round
5 wall walks or 5 inch worms with HR pushup
1/1 TGU (add 1 rep each side)
5/5 TSU (add 1 rep each side)
15 Skull Crushers
100 Jump Rope (REPS STAY THE SAME)


  
FRIDAY
        0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 18/14/10
HALO (split reps)
SIDE PLANK HIP LIFT (divide reps)
Plank hold and walk hands out as far as you can and walk them back to plank
SWIMMERS


    20-30    Vertical Press 10 min cutoff RTR with OA PUSH PRESS then at top weight do
3 x Superset
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
60 total seated dbl kb Strict press



    30-45    WOD 
BUY IN: 10 Renegade Row + Push up


3 ROUNDS
10 KB DEADLIFT (kx 70w/109m)
10 KB Highpull Swing  (kx 25w/40m)
10 Sit up + gob shoulder press (kx 25w/40m)


BUY OUT: 500m Run





SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 8-10MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
20 Sit Ups
10 inch worm burpees




    20-30    Core: 2 rounds 45 sec on 15 sec rest
Ball Slam or Battle Rope 
Crunch tuck
KB Dead Bug
KB Mtn climber 
Hollow body rock


30-45 WOD 4 Rounds:
50/50m Farmer Carry
10 Overhead KB Swing
20 Superman
10 KB Sit-ups to Russian twists
50/50MO.A. Waiter carry Hold 
10/10 Lateral leg lifts over KB 

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