TXT PROGRAMMING9/21/26-9/26/26STRENGTH WEEK: #5

TXT PROGRAMMING
9/21/26-9/26/26
STRENGTH WEEK: #5
Hi TXT COMMUNITY!! Bring a friend to class!!
Spread the word and invite your friends and family to try TXT for 1 week (non-toadal fitness members) & 2 week txt trial (toadal fitness members.) If you love TXT maybe your friends might like it too! When your friend or family signs up you will receive $10 off one month of membership. 
Have a wonderful week!
Christa B


MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5 hindu pushup
10 sit ups
20 spider planks
5/5 Lawn mower row
Short run of trainers choice


    10-20  Strength Horizontal Pull: 10 MIN CUTOFF
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives (3 second lower)
B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall]


20-45     WOD:  5 ROUNDS
3 DBL KB SWING
6 DBL KB SQUAT
9/9 DBL KB GORILLA ROW
100 JUMP ROPE or 20 DBL UNDERS


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk reps each side
Jump jacks
leg lift
over the shoulder ball throw
  
20-30  SQUAT Strength Tempo squat & goblet squat 
3 rounds
6 Tempo gob squat 3 sec down, 2 sec pause, 0 up, 0 pause at top
5 DBL KB SQUAT
10 Jump squat


30-45    WOD: 5 ROUNDS [15 MIN]

5 DBL KB THRUSTER
5 TRX MUSCLEUP 
5R/5L KB SNATCH
1R/1L TURKISH GETUP* from the TOP DOWN
*After the last snatch, from the lockout, do the down phase of the getup 
until you are laying down and then get back up. And then switch sides.
  


WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises 4 min time cap
Touch jump or burpee
Box Step Ups


    10-25    Strength Horizontal Press
3 Sets of 5 reps Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.)
THEN
5 sets of  5R/5L OneArm Kettlebell Chest Press


25-45    WOD:30/20/10 (20 MIN Cutoff)
-WALL BALL
-BOX JUMP (MOD: BOX STEP UP DIVIDE REPS)
-Renegade Row + Push up
10 PULL UP (REPS STAY THE SAME)


THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm scorpion
5 iron cross
10 pike toe touch
20 bicycles
10 legs up toe touch


    15-25  CORE Strength:  [10 MIN cutoff]
REP: 10/8/6
-VUPs
-Hanging leg lift
-BEAST BIRD DOG
-Abmat situp
SPRINT (TRAINERS CHOICE OF DISTANCE)

25-45  WOD:   15 Min AMRAP PARTNER UP!
Partner  does a KB Plank pull through, while other partner completes exercise. Alternate planking and working. Both Partners must do the reps before moving on to the next exercise. IF THERE IS AN ODD NUMBER OF PEOPLE HAVE 2 PEOPLE BE PARTNER A & 1 PERSON BE PARTNER B.


5 Burpee
6 DBL KB WALKING LUNGE
7 KB SWING HIGHPULL
8 LATERAL BOX OVERS
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2-3 rounds PARTNER UP!!
10 SQUAT BALL TOSS
10 SIT UP BALL TOSS
10 PARTNER PLANKS & OTHER PARTNER JUMPS OVER  THEN SWITCH
Short run PASSING THE BALL BACK AND FORTH




    20-30    Strength Power lift: Sumo Deadlift High Pulls
Run the rack with 8 SDHP till you find a top weight. Stay heavy for 5 total rounds.


    30-45    WOD: 3 Rounds 15 MIN CUTOFF
7R/7L REV. GOBLET LUNGE
4 T2B or V-up
14 GOBLET SQUAT
4 T2B
14 KB PUSHUP
4 T2B
7R/7L OA SUITCASE DEADLIFT
4 T2B


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 sec off
Burpee lunge
Long jump shuffle back
Plank shoulder tap


    20-30  Strength Vertical Pull: 10 min AMRAP alternate partners
A: 5 PULLUPS
B: partner Hollow hold


30-45 WOD:     20 Seconds On //10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
        One Arm Clean & Bottoms up Push Press Alternate arms
        Gob Squat bicep curl
        V-up & over add kb for extra challenge
        Bar Hanging slow leg lift & lower (can also be done on the floor)

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