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3/25/2023 0 Comments

TXT PROGRAMMING 03/27/23-04/01/23 STRENGTH WEEK: #2


TXT PROGRAMMING
03/27/23-04/01/23
STRENGTH WEEK: #2



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


Warm Up: 2 Rounds:
5 inch worm
10 scorpion
10 iron cross
10 kb squat/bicep curl, stand and overhead tricep ext. 


    20-30   Horizontal Press Strength 
    BUY IN: 10 R/L SA KB Chest Press
    
2 ROUNDS 45 sec / 15 sec (everyone starts together)
    TRX Pushup
    Standing KB Halo alternate sides
    Goblet KB chest press (hips up)
    TRX TRICEP EXT. or kb skull crusher


    BUY out: 10 R/L SA KB Chest Press


30-45     WOD   Run To The Hills (KX 35W/53M)
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 One Arm Snatches Right 
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run






TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min cut off
3 Rounds 

30 bicycles
10 leg lift
30 Leg Scissors up/down 
20 Swimmers
100m run or Row
  
20-30  CORE Strength 10 min cutoff With a wall ball
4 Rounds
20 reps of each
CLICK ME TO SEE HOW IT'S DONE
  • Sit Up Punch x20 (Alternating arms Sit up and slap the opposite side of the ball (ball between feet)
 
  • Toe Taps x20 (V-sit heel taps )
  • Crunch & Replace x20 (sit up put ball on shins and then grab and bring over head)
  • Russian Slams x20 (alternating side to side)


30-45    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)


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 ROUNDS 20 sec on/10 sec off
TRX ROW or Bent over row
4 high knees to sprawl (elevate sprawl  to a box for beginners)
    Alternating single leg v-ups (modify to alt side crunch)


    15-25    POWER LIFT Strength 10 min time cut off
    Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO



25-45    WOD THE KATIE BENCHMARK
BUY IN:250M RUN or ROW (KX run with 14W/20M Wall Ball only for advanced running.)


5 ROUNDS (Beginners scale to 3 rounds) (INT scale to 4 rounds)
50 M Farmer Carry DEMO
10 Pullups DEMO or TRX Pull up
10 Squats DEMO (KX gob squat 35w/53m)
10 Push Ups DEMO
10 Sit up or crunch


BUY OUT: 250M RUN or ROW DEMO(KX run with 14W/20M Wall Ball only for advanced running.)
  
THURSDAY SHORTENED WARM UP
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off 
Frog hop around the room
Banded lat pulldown
Alternating single leg v-ups
Hanging shoulder packing


    10-20    Vertical Pull Strength 10 MIN AMRAP
10 Pullup
30 sec hollow hold


20-45  WOD ascending and descending reps. Circuit through the exercises. 
 1,2,3,4,5,6-10 DBL KB Dip to DBL KB Pushup (Modify by separating move movements and /or moving it to the box) DEMO


5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO


10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Bicycles
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO


    20-30    LUNGE Strength
5 rounds 

15/15 Jump Lunge (Modify Lunges for beginners)
5/5 KB BOX STEP UP DEMO 
30 SEC WALL SIT


    30-45    WOD 5 Rounds 15 min cutoff
10 DEADLIFT DEMO (one heavy KB between the feet) (KX 60W/90M+)
2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL
5 GOBLET THRUSTER DEMO (KX 35W/53M)
50m WALKING LUNGE OR GOBLET WALKING LUNGE(KX 35W/53M)


SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 5 min cut off
3 x 3/3 ice skater + 1 sprawl each side
3x Inchworm + scorpion Seperate exercises if to difficult
10 Touch jump
10 Gob Thruster


    15-25    Vertical Press Strength 10 min cutoff
5 rounds 
    10 ½ kneeling KB curl to OH press R (right knee down) DEMO
    10 ½ kneeling KB Curl to OH Press L (left knee down)
    10 Kneeling goblet shoulder press to overhead tricep extension (or standing if they have bad knees) DEMO


25-45 WOD: Benchmark THE LEAH (20 min cutoff)
10 Rounds
4 Handstand Kick up or Spinal rock handstand
4 Burpee Box Over (KX 20W//24M)
4 DBL KB Snatch (or high pull or swing) (KX 25W//40M)
40 Jump Rope 








​
0 Comments

3/19/2023 0 Comments

TXT PROGRAMMING 03/20/23-03/26/21 STRENGTH WEEK: #1

TXT PROGRAMMING
03/20/23-03/26/21
STRENGTH WEEK: #1



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 ROUNDS
5/5 TSU
5 Hindu pushup
5 band pull apart
10 sit up
10 Glute bridge
250 row or run (ZOOM: 45 sec jump jack + lunge R/L)


    15-25   Lunge Strength: 10 min AMRAP
RTR  1 TURKISH GET UP 5/5 ALT Lunge with KB overhead. Then TURKISH GET DOWN and switch sides. Go up in weight after completing each side. (KNEE FRIENDLY VERSION If you cannot do a full TGU do a Turkish Situp to hip bridge then lunges or x-walks.)
(ZOOM: Do not run the rack keep adding one rep TGU & only do lunges on the first TGU of each side then finish the rest of the reps for the TGU on that side then move to the other side.)




25-45     WOD: 
10 MIN AMRAP
5 HANDSTAND KICK UP OR 1 WALL WALK or 1 INCH WORM + PUSHUP
10 BOX OVERS
10 SITUP

10 MIN AMRAP
20/20 TRX MTN CLIMBER
10 KB LEGS UP STRAIGHT TOE TOUCH 
5/5 DBL KB FRONT RACK LUNGE (KX dbl 25W/ dbl 40M)




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3/3 scorpions
6 hanging shoulder packing
9 seal jacks
12 light oh kb swing
  
20-30  Vertical press Strength:
3 sets of 10 reps
OA Strict press


3 sets of 10 reps each side
Squat halo


30-45    WOD: WOD 20 MIN CUTOFF

BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
20 CAL ROW OR BIKE 
10 SNATCH R  (KX 35W/53M)
10 SNATCH L
10 WALL BALL  (KX 14W/20M)
10 T2B or V-up

BUY OUT: 50 M DBL Waiter Carry  (KX DBL 25W/40M)
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up  3 rounds 20/10
Jump rope 
Lateral Bear crawl KB pull through 
Lateral Bear crawl KB pull through
Dead bug slow


    20-30    Core Strength: 3 ROUNDS 45 SEC ON// 10 SEC OFF
TRX PIKE
KB SITUP AND OVER HEAD PRESS
PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
WALL BALL SITUP


30-45    WOD ASCENDING LAPS! After 3 Laps you are done. 
20 DBL UNDERS or 100 Jump rope (ZOOM: 50 JUMP JACK) 
15 Ball Slam
10 DBL KB Thruster  (KX 25W/40M)
5/5 SIDE PLANK HIP LIFT 
1st round 250M run or row 1 LAP, next round 2 Laps, Then 3 Laps (ZOOM: 1 min plank, then 2 min plank, 3 min plank, then done.)
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
3 inch worm scorpion
3 pushup negative
3/3 kb clean + press 
10 bird dog


    20-30    Lift Strength: CHEST
3-6-9-12-9-6-3
Pushup
DBL KB Chest Press


30-45  WOD:
LUCKY #7 - 7 Rounds of the following exercises for 7 reps each.
                7 Vups
                7 Snatches Right  (KX 35W/53M) or one arm kb swing
                7 Snatches Left
                7 Burpees
                7 Pullups 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
100m run or row
10 KettleBell Swings (20w / 35m)
5 Jump Touches
15 Squat
15 Sit Ups
30 Jump Rope


    20-30    Horizontal pull Strength:
3 Rounds
10 TRX Negatives (3 second lower)
10 TRX WIDE ROW
10 Renegade row (NO PUSHUP)


    30-45    WOD: 15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
        Burpees
        KB High Pulls (KX 35W/53M) level up with DBL KB!!
        Jump Rope (10X)
 


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, The importance of the hip hinge (see below.)
https://youtu.be/esGYTeI6r14
Warm Up :
8 ROUNDS 20/10 Alternate between the 2 exercises
Dead swing https://youtu.be/1OqP7vZtERo
Pistol https://youtu.be/t7Oj8-8Htyw
(really focus on getting them to the next level safely)


    20-30    Squat Strength: 7 minute EMOM (Every Minute On the Minute)
5 Heavy DBL KB Squats
5 Burpees
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up**


30-45 WOD: 21-15-9 reps of 
DBL KB THRUSTER, (kx 25w/40m)
50m one arm farmer carry R (kx 40w/80m)
50m one arm farmer carry L , 
one arm swings R (kx 35w/53m)
One arm swings L 

​
0 Comments

3/12/2023 0 Comments

TXT PROGRAMMING 03/13/23-03/18/23 STRENGTH WEEK: #10

TXT PROGRAMMING
03/13/23-03/18/23
STRENGTH WEEK: #10



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
2 rounds of 45/15
TRX T
Single leg v-ups
Banded lat pulldown

Hollow rock


    20-30    Vertical Pull Strength -Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
    BEGINNER - Pullup Negatives (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
    EXPERT - Weighted Pull Up (Max Weight For 1 Rep Goal Is 2-30 lb Women/2-50lb Men) grab the weight belt from the main gym to attach weight to. 


30-45     WOD FOR DESCENDING TIME (work at each station for 1 min, then work at each station for 40 sec……etc)
 1 Minute @ each station
40 Seconds @ each station
30 Seconds @ each station
20 Seconds @ each station:


  • One Arm TRXPower Pull Right
  • One Arm TRX Power Pull Left
  • K2E or Diver sit up or dead bug
  • DBL KB HIGH PULL SWING (KX 25w/44m)
  • Goblet Squats (DBL KB If Advanced)(KX 25w/44m)
  • V-sit hold with slow controlled leg lift




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
1/1 Around the world lunges
5/5 Bulgarian Split Squats
10 Kettlebell Swings
  
20-30    Lunges - work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges
    BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
    EXPERT - One Or Two Arm Overhead Lunges


30-45    WOD 15 Rounds For Time Of: (15 Minute Cut Off)
    15 KB Swings (KX 35w/53m)
    50 Jump Rope (10 Double Unders)
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 
3 Rounds
5 Push up to pike
10 high Knees
3/3 Lateral Plank w/ rotation
3 Burpee-lateral lunge R+L


    20-30    Press Strength Run The Rack On The Press For 3 Reps
(really focus on getting them to the next level safely)
    One Arm Press Strict press do 3 sets of 3 reps @ top weight.

BEGINNER - Goal Is 3 Reps With 20 lbs Women/ 30 lbs Men
INTERMEDIATE - Goal Is 3 Reps With 30 lbs Women/ 40 lbs Men

EXPERT - Goal Is 3 Reps With 35 lbs Women/ 53 lbs Men


30-45    WOD 15 Minute AMRAP Of:
    Run 250m or row
    10/10 Snatches (modify to high pull or swing) (KX 30w/50m)
    20 Chinees
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
3R/3L Windmill with a yoga block balancing
5 KB Swing to OH Swing
3/3 Windshield wipers
10 KB deadbugs


    20-30    CORE Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)

30-45  WOD:8 Rounds 20 Seconds On 10 Seconds Off of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
Pullups
KB sit up + Twist (KX 35w/53m)
Leg lifts (with 10 sec hollow hold instead of 10 sec rest)
Box Jumps
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
Seated Hip Rolls with arms over head
Hip Circles (On all fours press back to childs pose then circle forward to neutral cows pose.)
Gentle lateral lunges
Scorpions
Iron Cross


    20-30    Lower Pull Strength - Run The Rack For 10 Minutes Perform 3 Reps Each
(really focus on getting them to the next level safely) 3 sets of 3 reps at top weight
    BEGINNER - Single Kettlebell Sumo Deadlift (Goal is 30 lb w, 50lbs m)
    INTERMEDIATE - Double Kettlebell Sumo Deadlift (Goal Is 2-30 lb w. 2-50 lb m)
    EXPERT - DBL KB SUMO Deadlift (Goal Is 2-80+ lb w, 2- 106+ lb M)


    30-45    WOD Get As Far Through The List As Possible In 15 Minutes:
        100 Jump Rope
        20 TRX Rows
        90 Jump Rope
        20 Swings (KX 35w/53m)
        80 Jump Rope
        10/10 Jump Lunges
        70 Jump Rope
        10/10 One Leg Deadlifts (KX 35w/53m)
        60 Jump Rope
        20 Goblet Squat (KX 35w/53m)
        50 Jump Rope
        10/10 Bottoms Up Presses (KX 20w/40m)
        40 Jump Rope
        20 Wall Balls (KX 14w/20m) full range of motion squat
        30 Jump Rope
        10/10 Mountain Climbers
        20 Jump Rope
        20 spinal rock to jump (Modify by raising the ground)
        100 Jump Rope


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min AMRAP
4 TRX Y
4 KB Good morning
4 Plank Jack w/ Mountain Climber
4 glute bridge


    20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely) 3 sets of 3 reps at top weight
    BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
    INTERMEDIATE - Lawn mower row Goal Is 3 Reps With 30lb Women/50lb Men
    EXPERT - Lawn mower row Goal Is 3 Reps With 50lb+Women/ 80lb+ Men


30-45 WOD    10 Rounds for time:
3 DBL KB SWING (KX 35w/53M)
6 Burpee (modify by elevating hands on to box)
9 Wall Ball

​
0 Comments

3/5/2023 0 Comments

TXT PROGRAMMING 3/06/23-3/11/23 STRENGTH WEEK: #9

TXT PROGRAMMING
3/06/23-3/11/23
STRENGTH WEEK: #9
Hi TXT Community,
We have made it through the 6 week challenge. Congratulations!! It is no small feat to get through 6 weeks of eating, habit and fitness change. We are almost at the end of our 10 week strength calendar. So the weights will be heavier for the strength section. Make sure to take your time. Move with the best form and challenge yourself. 

Have a wonderful week!
Christa B





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


Warm Up:
10 Frog hops
then...
20/10 x 2
Bear Crawl down & back (use mat or 6’ area) - keep hips low & level
Core pressurization practice laying on back  (extra core info)
Db snatches, switch hands on the way down
Then…
15/15 bicycles 




20-30    Lift Strength
Ascending… 1, 2, 3, 4, 5..keep going up in reps til 10 min is up.(10 min cut off)
Single Leg DL R
Snatch R
Single Leg DL L
Snatch L
DBL KB clean & Squat 




30-45 WOD (20 min cut off)
7 rounds
4 Lateral Lunge Burpee (count burpee)
7/7 Single leg deadlift (KX 25w/44M) OR 7 challenging Reg Deadlift
7 Push up
7 One Arm KB swing R  (KX 25w/44M)
7 One Arm KB swing L
7 Ceiling stomps




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


Warm Up:
5 min AMRAP
5 Plank Shoulder tap to pike
6 sit out
5 dead swing
Lil run


  
20-30   Horizontal Pull
RTR with 3/3 Lawn Mower row until you find a challenging weight. Once you have found a weight that challenges you, do the below superset.
Superset x 5
10 TRX Muscle up
3/3 Lawn Mower Row (challenging weight)




30-45 WOD
3 rounds 45/15
Push up, push back, broad jump (shuffle back or turn around)
Glute bridge, KB chest press, KB Pull over
Sit up w/ tricep ext
TRX ROW get Deep (ZOOM Side vup R, V up,  Side vup L)
  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 Rounds:
3 Inchworm with push up
10 body weight squats
2/2 Rocking lunge
10 sit ups


20-30  Squat Strength 
10 MIN Amrap
3 KB single arm squat L
3 KB single arm squat R
3/3 KB Bulgarian Split Squat
3 KB SUMO SQUAT



30-45 WOD:
 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):
Every 2 min do 20 jump squat

·         10 Burpees Kb swing (separate movements if needed)  (KX 35W//53M)

·         20 Goblet Squats (KX 35W//53M)

·         15R/15L Jump Lunge

·         20/20 KB High Pull  (KX 35W//53M)

·          50 Ball Slam (KX 15W//30M)

·         20/20 KB High Pull

·         15R/15L Jump Lunge

·         20 Goblet Squats 

·         10 Burpees kb swing
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 20 sec on/10 sec off 
Alternating pike reach
Hindu pushup
Alternating single leg v-ups
Alternating wide stance lateral lunge


20-30   Horizontal Press
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)
  • Drop down for 60 seconds of timed regular push-ups
  • Flip over for 60 second sit-ups
  • 45 seconds wide push-ups
  • 45 seconds elbows-to-knees crunches
  • 30 seconds kettlebell diamond push-ups
  • 30 seconds V-UPS
  • Finish it off with a couple sets of 25 three-count arm haulers and flutters kick


30-45  WOD
BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY  (KX 35W//53M)

3 ROUNDS
10 SINGLE ARM CHEST PRESS L  (KX 35W//53M)
10 SINGLE ARM CHEST PRESS R
10 THRUSTER  L  (KX 25W//40M)
10 THRUSTER R
10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP or long jump shuffle back
10 KB OH SWING (KX 35W//53M)

BUY OUT: 5 KB SWING/ HIGH PULL/ OVER HEAD SWING  (should have 15 reps)(KX 35W//53M)
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 15/10/5
Mtn climber (x2 reps)
Leg scissors (x2 reps)
Touch jumps
Jump jack




20-30    Core 
2 rounds 45/10 sec plank 
Superman or Swimmer
JUMP ROPE or DOUBLE UNDER
KB Dead Bug
DBL Leg lift + Ceiling Stomp

THEN 1 min Situp or HOLLOW HOLD


30-45 WOD 3 ROUNDS
6/6 KB One Arm front rack Rev Lunge  (KX 25W//40M)
6 Spinal rock to jump or handstand (Modify 6 Hollow body rock and then 6 Squats)
20 K2E (knees to elbow)
6/6 KB Sit up & Twist 
20 Ball Slam (KX 15w//30m)


SATURDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
5 min Warm Up: 3 rounds
10 KB Swing
10 TRX Rows
1 Lap Dead drag
20 Jump rope


15-30Min STRENGTH POWER LIFT:
RTR (RUN THE RACK) 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN
FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA
30-45 WOD: (try for 3 rounds)
15 MINUTE AMRAP:
25 Double unders or 125 Jump Rope
5/5 Pistols or TRX single leg squat or single leg sit on to box
4/4 KB one arm overhead Lunges (modify appropriately)(KX 25w/44m)
6 Burpee Pull Ups (seperate movements if needed)
0 Comments

2/26/2023 0 Comments

TXT PROGRAMMING 02/27/23-03/04/23 STRENGTH WEEK: #8

TXT PROGRAMMING
02/27/23-03/04/23
STRENGTH WEEK: #8



Hi TXT Community!
Welcome to the last week of the 6 week challenge. We are kicking off Monday with a fitness challenge. It won't be a normal class but it can be fun. Push to achieve your best results. You will be comparing your results to your previous fitness test 5 weeks ago.  And then emailing them to TXTSantacruz@gmail.com

Have fun & thank you for your dedication.
In health,
Christa Berry

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up: 3 rounds
5 TRX  or reg pushup
5/5 single kb shoulder press
10 KB swings 
20 jumping jacks
 
Strength Test Day: we are re-testing. Please ask everyone to document their results.
1 min Push-up Test Holding the plank position try for as many push ups as possible. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING PUSH UPS. Document how many you got and what style and depth you did. And how hard it was on an RPE scale.

·    (4min-ish)     2 minute - Navy Seal Sit Up Test: Correct Sit Up form for this test is: Hands on shoulders, shoulder blades must touch ground each time. Partner holds their feet and counts reps. Partner up and perform most sit ups they can in 2 minutes. Have them document how many sit ups they got. If you cannot do sit ups do 3 sets of 20 reps Dead bugs Document how many you got and what style you did and how hard it was on an RPE scale.

1 min Plank hold: Planking on your forearms with feet together. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING. Document how long you got, what style and depth you did and how hard it was on an RPE scale.

 5 Min:  Partner Strict Press pyramid - Start @ 1 Rep, then your partner does 1 rep. Then you do 2 reps and your partner does 2 reps. Hold your DBL KB’s in the front rack position while your partner presses. REPS 1-10
 Document what weights you used, if you had to put the weights down and if you and your partner made it to 10 reps in 5 min and how hard it was on an RPE scale.
If you do not have a partner, take two weights and do 3 sets of 10 reps strict shoulder press. Document your weight and how it felt. Save for re-testing in 5 weeks and how hard it was on an RPE scale.
·    (10+ min)     1 Mile run or row (for time): Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) or people can row 1609m. Scale this to what you feel most comfortable with. You can run a mile on an elliptical or treadmill. You can also bike a mile. Document your time and how hard it was on an RPE scale.





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


Warm Up:
2 rounds 30 on/10 off
Good mornings (dowel or KB)
Sit out or grasshopper
Kb swing
Lateral Lunge


  
20-30 10 min EMOM  Dbl Swing/ High Pull/ Snatch for 10 rounds
Have class perform 15 reps at the top of the minute every minute for 10 mins of:                   
        Dbl Swing/ High Pull/ Snatch
If Members are still learning the hinge, have them do 15 kb swings and work on hip timing. If they are not comfortable with that, have them perfect their deadlift. 15 Deadlifts every min. 


30-45    WOD:
15 Min AMRAP
9 Hanging Leg Raise
15 Wall Balls
21 Dbl Unders or 100 jump rope
250M Run or row
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
Warm Up :
REPS 20,12,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug


    20-30   Vertical Pull 10 MIN EMOMs
EMOM ODD: 5/5 KB North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 KB Plank pull through …..Then HOLLOW HOLD til min is over




30-45    WOD choose the best version for your ability
15 Ascending AMRAP add 1 rep every round
  • Pull-up
  • Dip
  • Sit-up
  • DBL KB Clean (KX 20w/35M)

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


Warm Up: 3 rounds 30on/10off
Glute Bridge
X walk r & L
Jump squat


    20-30   Lunge 10min cut off
5 rounds
5R/5L Single Leg KB DL to Reverse Lunge
10 TRX Jump Squat to Jump Lunge R/L


30-45  WOD 3 rounds (18min)
1Min in each exercise
-Burpee 
-Clean To Forward Lunge then swing switch to other side
-Swing to Swing Squat (or just swing)
-5R/5L Bulgarian Split Squats 
-TRX Jump Lunge
-Rest or Plank


  
FRIDAY
        0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:REPS 15/10/5
Band pull apart
SIDE VUP (FULL REPS ON EACH SIDE)
Wall ball
SWIMMERS


    20-30    Vertical Press 10 min cutoff
3 x Superset
3R/3L OA Push Press
6 KB Gob Shoulder press
THEN
60 total Seated Strict shoulder press (choose a very light weight)



    30-45    WOD 
3 Rounds:
50m/50m O.A. Waiter carry Hold
10 TRX Row
10 Push-Ups
15 Snatch R
15 Snatch L
50m/50m One ArmFarmer Carry hold
10/10 Lateral leg lifts over KB 




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


Warm Up: 5 MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
10 Sit Ups
10 inch worm burpees
10 Banded good mornings for hinge practice




    20-30    Core “Core Galore” 30 sec on 15 sec off of:
        One Arm Hover plank Right
    One Arm Hover Plank Left
        V ups        
        Hipups Right
    Chinees
    Hipups Left
    Leg Lifts
        Plank With a knee lift (spiderman plank)
        Situps           
        Hollow Body Rocks
        Bicycles
        Superman Rocks
        Mountain Climbers


30-45 WOD 15 min Ascending AMRAP ALL WITH DBL KB
  • 1 KB Swing Clean (KX DBL KB 20W/35M)
  • 1 KB Squat
  • 1 KB Push Press
  • 1 KB Deadlift (in between feet)
  • 1 KB Swing
  • ------------------------
  • 2 KB Swing Clean
  • 2 KB Squat
  • 2 KB Push Press
  • 2 KB Deadlift
  • 2 KB Swing
  • --------------------------
3 KB Swing Clean
  • 3 KB Squat
  • 3 KB Push Press
  • 3 KB Deadlift
  • 3 KB Swing
  • Keep on moving up in reps






0 Comments

2/19/2023 0 Comments

TXT PROGRAMMING 02/20/23-02/25/22 STRENGTH WEEK: #7

TXT PROGRAMMING
02/20/23-02/25/22
STRENGTH WEEK: #7



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 minute cut off:
    3 pike pushups
    4/4 tall plank bird dog
    5/5 Side plank leg lift
    10 Jump rope or 10 jump jack



    20-30    Vertical Press Strength
        5 rounds - 5 reps on each
    ½ kneeling KB curl to OH press R (right knee down) 
    ½ kneeling KB Curl to OH Press L (left knee down)
    O.A. overhead standing tricep extension R
    O.A. overhead standing tricep extension L


30-45     WOD 
Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides
    KB swing (KX 25W//40M)
    Goblet Curtsey Lunge (KX 25W//40M)
    SA KB clean  (KX 25W//40M)
SA KB Swing high pull  (KX 25W//40M)
    Box Jump (KX 20w//24m) or step up 




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


Warm Up:
3 rounds 20 on/5 off
High Knees
Bicycle 
Leg scissors
Hollow Hold


20-30 Core Strength
3 Rounds 35/10
Diver sit up (arms circle over to hug knees then circle back to hollow hold)
Hollow body rock
Side V-UPS R
Side V-UPS L
Single Leg v-up alternate or body scissors


30-45    WOD: do it top to bottom
*Every 5 min do a 30 sec Hollow Body Hold*
100 FROG HOPS
45/45 Jump Lunge
80 Swing High Pulls (KX 35W//53M)
70 GOB Squat (KX 35W//53M) (GET DEEP!)
30/30 ALT SINGLE LEG V-UP
50 KB Leg Scissors (KX 25W//40M) (HOLD KB OVER SHOULDERS)
40 T2B or K2E
30 Box Overs
20 Candlestick or (hollow rock then squats)
5/5 Sit Outs
  


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. 
Warm Up   2 rounds
30 sec TRX HAMSTRING CURL or on BALL
30 sec CAT/COW
30 sec KB DEADLIFT
30 sec Wall Butt Touches (hinging and touching butt to wall)


    15-25   Lift Strength: 10 min EMOM 
ODD: FULL MIN of KB SWING (remember to breath and engage abs.)
EVEN: 5 DBL KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week (can run the rack 1st three rounds. Must reach heaviest by 3rd or 4th round of EMOM)


25-45    WOD
20 min Ascending AMRAP 

Add 2 reps each round! ( Cal Row & TGU reps do not change)
10 Sit Ups
4 DBL KB CLEAN & SQUAT (KX DBL KB 25W//40M) (can be swing clean or from the ground)
20 Cal Row (WALL SIT IF ROWER ISN'T FREE)
1 Turkish Get Up R (MODIFY: ½ TGU OR 1 Arm up to reverse lunge)
1 Turkish Get Up L


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


3 rounds 30 on/ 10 off
    Ice Skaters
    Alternating V-ups (hollow body roll to the other side)
    TRX Row or bent over row
    


    
20-30   Horizontal Pull Strength RTR or start on a challenging weight
    4-5 Sets in 10 min
    5/5 GORILLA ROW (Alternating bent over row from KB on ground)
     10 TRX BACK FLY


30-45  WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off)
        Run 250m
        20 KB High Pull swings
        10 Clean And Squats R
        10 Clean And Squats L
        10 Pushups
        10 Pullups or TRX PULL UPS
        10 T2B or K2E

  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT (can do side laying leg lift if it bothers your shoulder)
5/5 Single Leg Glute Bridge


    15-25    Strength Squat 10 min EMOMs
ODD EMOM: 5 HEAVY Goblet squats + 5/5 Feet elevated Hip Bridge alternate legs
EVEN EMOM: 5/5 goblet squat lateral walk + 10 Jump squat (no weight)


    25-45    WOD JULIA BENCHMARK 20 min cutoff (top to bottom)
44 DBL KB SQUAT (KX dbl 20w/40m)
44 BOX JUMP or Gob. Step Up
22/22 Gob Bulgarian Split squat (KX 20w/40m)
44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m)






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


Warm Up: 3 rounds
10 Dead bug 
10 Serratus Push ups 
5 inch worm with scorpion
5/5 iron cross
Short run or row


    20-30    Horizontal Press Strength 10 min
RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 


30-45 WOD
3 ROUNDS    
10 Renegade Row + Push Up (KX 20W/40M)
5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M)
10 wall ball (KX 14W/20M)
15 Cal Row W//20 Cal Row M







​
0 Comments

2/12/2023 0 Comments

February 12th, 2023

TXT STRENGTH WEEK 6
TXT PROGRAMMING
02/13/23-02/18/23
STRENGTH WEEK: #6



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 rounds 20/10 sec
Squat with partner and ball throw
Partner ball slam
partner Sit up Ball throw


  
20-30  SQUAT Strength RTR (run the rack starting lightest working up to heaviest)
5 reps on each weight (goblet or dbl KB) once at most challenging weight to 5 sets of 5 reps at top KB.




30-45    WOD:  1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees or touch jumps

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge  (work on deep range of motion with great form)

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW modify length for anyone who needs it.

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge or rev lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees or touch jumps 


TUESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Lateral High knees
Hindu pushup


    15-25    Strength Horizontal Press (KB CHEST PRESS) 
10 min AMRAP
5/5 One Arm KB Chest press
10 Hips Elevated KB Pullovers
10 Goblet chest press
10 Skull Crushers


25-45    WOD: CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Burpees
20 Pull-ups 
30 Handstand push-ups (or practice kicking up to handstand) or pike pushup
40 Box Overs
25/25 Kb Snatch (KX 35W/53M)
60 hanging Knees to elbows  or Toes to bar OR Vup
70 Push Ups
80 Sit-ups
45/45 Side Plank Hip Lift
100 Double-unders or 500 Rope skips
  


WEDNESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Dead bug
10 Bird dog
10 Seal jacks
Short run


    10-30  CORE Strength 3 ROUNDS 1 min on each (no rest)
  • Bicycle
  • Leg scissors (up/down)
  • Sit up russian twist
  • KB Dead Bug
  • Leg scissors lateral


30-45  WOD:
  6 Rounds of:
100m DBL KB FRONT RACK CARRY (KX DBL KB 35W/53M)
10 WALL BALL (KX 14W/20M)
5/5 KB SNATCH (KX 25W/44M)


FINISHER: 30 v-up & overs
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 5 AMRAP
10/10 mountain climbers
10 Frog pump
5/5 Single leg glute bridge
10 trx hamstring curls




    10-20    Strength Power lift Deadlift
10 MIN EMOM
ODD: 5R/5L Single Leg Deadlift (RTR through out EMOM)
EVEN: 10 Heavy Sumo DL (RTR through out EMOM)


           20-45    WOD LOTS OF RUNNING
 15 Minute Ascending AMRAP Of:
   (Perform 3 rep on the first round, 4 on the second and keep increasing each round by 1 rep until time is up.)
  • Sumo Deadlift High Pulls
  • Jump Lunges (R+L=1)
  • Hanging Knee Or Leg Raises
  • 250m run or row  (add 1 lap every round)
  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds 20 on/10 off
Banded pull down
Tricep ext
Jump jack




    15-25  Strength Vertical Pull (SUPER SET)
10min AMRAP                    
PULL UP: REPS 1,2,3,4,5,6,7,8,9,10
KB SQUAT BICEP CURL: REPS 1,2,3,4,5,6,7,8,9, 10


25-45 WOD Mini AMRAPS

4 Min AMRAP
6 TRX MUSCLE UP 
12 V-up

4 Min AMRAP
8 GOB Squats (KX 35w/53m)
8 double unders or 40 single under

4 Min AMRAP
6 BALL SLAM
12 GOB or BALL hold leg scissors (arms straight out over shoulders as you leg scissor)


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP
10 BOOTSTRAPPER
5/5 BOX STEP UP (modify height if height is too challenging.)
5R/5L SIDE PLANK HIP LIFT 
10 CEILING STOMPS


    20-30   Lunge Strength 
Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges. Choose the movement that has the best RANGE OF MOTION.
BEGINNER - Bodyweight or Goblet Lunges

INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges


30-45     WOD: 4 Rounds
3/3 Clean to curtsey lunge (lunge back with same side as KB)  (KX 25W/40M)
6 total (count your press) KB russian twist w/ press (KX 25W/40M)
9/9 Gorilla Row
6/6 SA Squat  (KX 25W/40M)
15 Jump Squat body weight
18 Hollow body rock



​
0 Comments

2/5/2023 0 Comments

TXT PROGRAMMING 02/06/23-02/11/23 STRENGTH WEEK: #5

TXT STRENGTH WEEK 5
TXT PROGRAMMING
02/06/23-02/11/23
STRENGTH WEEK: #5



MONDAY - 
0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 Min AMRAP
3/3 Tall Plank Knee Drive to Straight Leg Extension (stay on one side)
3 Down Dog to Lunge Step Up
3 Double Pulse Squat to Tuck Jump (Or squat jump)
1 lap/down & back Crawl (keep hips low)


    20-30  Strength Horizontal Pull
4 rounds 45 sec on /15 sec off
    KB Drag (start in hike position, keep hips low, drag KB, then shuffle back)
    Lawn Mower Row - R
    Lawn Mower Row - L
    KB Swing High Pull (both hands on bell)
    
30-45     WOD Buy In: 30 TRX ROW (KX get horizontal)
3 ROUNDS
10/10 One arm KB Swing  (KX 25W/44M)
10/10 S.L Deadlift  (KX 35W/53M)
20 Plank Jacks
10 TRX Y
5 Renegade row (no pushup)


Buy Out: 15/15 Plank on box one arm row (KX 35W/53M)




TUESDAY - 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up
3 rounds 30/10 sec
Squat
Double Squat, Double Rev Lunge
Grass Hoppa
  
20-30  SQUAT Strength RTR on DBL KB or Goblet squat 5 reps
At top weight do 5 sets of 5 reps. Work on great form and depth. 


30-45    WOD 5 Rounds
10/10 Snatch to curtsey lunge (lunge back with same side as KB)  (KX 25W/40M)
20 (count your press) KB russian twist w/ press  (KX 25W/40M)
5/5 GOB Alt Forward lunge  (KX 35W/53M)
10 Goblet Thruster  (KX 35W/53M)
30 jump rope


  


WEDNESDAY 
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Lateral High knees
Butt kickers + Arm swings across front
Sit up   
Inch worms


    15-25    Strength Horizontal Press (KB CHEST PRESS) RTR on DBL KB Chest press  5 reps
At top weight do 5 sets of 5 reps.


25-45    WOD 20 min time cap 
The Jason Benchmark
1 round
(HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping.
44 DBL KB CHEST PRESS (KX DBL KB 35W/53M)
44 BURPEE (KX full burpee with pushup)
44 PULL UP  (KX STRICT)
44 PUSH UP
  
THURSDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 Dead bug
10 Bird dog
5 bootstrapper
10 Seal jacks
20 jump rope


    10-30  CORE Strength 3 ROUNDS 1 min on each (no rest)
  • Bicycle
  • Leg scissors (up/down)
  • Sit up russian twist
  • KB Dead Bug
  • Leg scissors lateral


30-45  WOD 15 Min AMRAP
5/5 Reverse plank leg lift (facing the ceiling)
20 Thruster (KX 35W/53M)
30 Frog Hop
40 Sit up
50 KB SWING (KX 35W/53M)
RUN
  
FRIDAY LONG WORKOUT!!
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 5 min AMRAP
20 mountain climbers
10 Glute Bridges
10/10 Alternating side lunges
10 CAT/COW
5/5 x-walk




    10-20    Strength Power lift Deadlift
10 MIN EMOM
ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min
EVEN: 10 Heavy Sumo DL, then plank the rest of the min


           30-45    WOD Tricia’s Peachmark 30 min Cut Off 
22 jump squats every 5 mins***
22 Tempo Goblet Squats (pause at the bottom 3 sec)  (KX 35w/53m)
22/22 Goblet Lunges  (KX 35w/53m)
22/22 Foot Elevated SL Glute Bridge
22/22 Goblet Bulgarian split squats  (KX 35w/53m)
22/22 Goblet Step Ups (KX 35w/53m)
22/22 Switchblades  (KX 35w/53m)
22 Heavy Suitcase Deadlifts  (KX dbl kb 53 w/80+m)
22 Sumo Deadlifts (KX dbl kb 53 w/80+m)
22 kettlebell swings  (KX 35w/53m)
22 v ups


***switchblades https://www.instagram.com/p/ByrcOtagHeQ/?igshid=1lyh927puhfmt
First exercise in the video
 
             
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds 30 on/10 off
Jumping Jacks
Diver sit ups 
Plank to T
push up to pike 




    20-30  Strength Vertical Pull
10 min AMRAP                    
10 pull ups
30 Hanging knee to navel
5/5 KB PULL OVERS


30-45 WOD 20 min Cutoff
3 Rounds
-7 Burpee no pushup 
-7 Jump Squats 
-7 Push Ups


 -THEN-


3 Rounds
5 Superman to V Up
5/5 Sit Outs
5 Wall Walks or inch worm
5/5 Forward/Side/Reverse Lunge





​
0 Comments

1/29/2023 0 Comments

TXT PROGRAMMING 01/30/23-02/04/23 STRENGTH WEEK: #4


TXT PROGRAMMING
01/30/23-02/04/23
STRENGTH WEEK: #4



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
5 Min AMRAP
10 glute bridge
20 single leg deadlift no weight work on balance and mobility
10 TRX row
5/5 x-walk
5 cat/cow 


    20-30  Strength Power Lift DEADLIFT
4 sets of 10 reps DBL KB  SUITCASE DEADLIFT
4 Sets of 15 reps TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball (ZOOM can use dish towels)


30-45     WOD 3 Rounds 1 min on each exercise
Dead Drag (really work on engaging your lats as you pull kb to you)
BOX OVERS
Swing, Catch, Squat
Goblet Tempo Squat (3 sec down. 3 sec pause, 3 sec up, 0 pause at top) (KX 35W//53M)
Wall Ball  (KX 14W//20M)




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 banded lat pull down
10 hanging scapular retraction
10 kb swing
5/5 iron cross
Short run
  
20-30  Vertical Pull Strength 
10 min EMOM
Odd Min 5 Pull up Negatives (3 sec lower) or TRX pullup negative
Even Min chin over bar hang or bar hang or chin over TRX hang


30-45    WOD (modify as needed)
500m Run or row (Longer run than usual. Maybe two laps if necessary)
24R/24L bicycles
16 KB SWING HIGH PULL (KX 35W/53M)
8 Pull-ups or TRX PULLUP

250m Run (Normal Lap)
30R/30L bicycles
19 KB SWING HIGH PULL
9 Pull-ups

100m Dash (Short fast run)
36R/36L bicycles
22 KB SWING HIGH PULL
10 Pull-ups




WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3 rounds 
6 Alt. trx one-legged squats
12 TRX Y
12 ball slams 


    20-30    Lunge Strength 10 MIN EMOM (separate class into 2 groups if needed)
ODD: 1 Min Row for max distance or jump rope (try to reach 1000m by the end of the 10 min emom)
EVEN: 5/5 goblet lunge (REST with remainder of minute)


30-45    WOD: 20 min cutoff
SET A TIMER: Every 3 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) or glute bridge
4 Rounds:
5R/5L KB HALO (KX 25w/44m)
5 WALL WALK OR INCHWORM
10 Box Jump or 10/10 box step up
10 Sit up with kb transfer to other side (move KB to other side after every situp)(KX 35W/53M)
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 jump rope or jump jack
5R/5L Kb HALO
3 inch worm + scorpion
1 lap around room waiter carry


    10-20  Vertical Press Strength 10 Min AMRAP
50m OA Waiter carry R
50m OA Waiter carry L
10 DBL KB Seated shoulder press


30-45  WOD (30 min time cap) THE NONA BENCHMARK (circuit through exercises) 
REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS (KX DBL KB 25W/44M)


REPS: 20-18-16-14-12-10-8-6-4-2
V-Up and over


REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT
  
FRIDAY long strength
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Wall balls
5 deadbugs
5 Supermen


    15-35    Core Strength
2x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up Toe touch
Leg lifts
KB Russian Twist
Lateral leg scissors
V-up
Plank
Spiderman Plank 

Side plank hip lift R or just side plank
Side plank hip lift L
Bicycle
Ceiling stomp 


    35-45    WOD 10 MIN EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(BEGINNERS should do ONLY swings for 15 reps with single KB.)
Dbl Swing (KX dbl kb 25W/44M)
Dbl high pull
Dbl snatch
EVEN MINUTE:
15 Ball Slam


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
Short run
5 Knees to elbows or crunch tuck
5 KB Swings
5/5 x walks


    20-30  LIFT Strength: 10 min amrap          
6-8 Goblet Squat or DBL KB Squat (3 Down/2 Pause/Explode Up)
10/10 Bulgarian split squat
10 Sumo Squats


30-45 WOD: 3 ROUNDS
30/20/10 KB goblet Squat (do less each round)(KX 25W/44M)
3/3 Squat & Halo (KX 25W/44M)
3/3 ALT Goblet Curtsy lunge (KX 25W/44M)
3/3 side v-up
30 Jump Rope


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1/22/2023 0 Comments

TXT PROGRAMMING 01/23/23-01/28/23 STRENGTH WEEK: #3


TXT PROGRAMMING
01/23/23-01/28/23
STRENGTH WEEK: #3

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up: 3 rounds
5 TRX pushup
5/5 single kb shoulder press
10 KB swings 
20 jumping jacks
 
Strength Test Day: We will re-test in 5 weeks.
1 min Push-up Test Holding the plank position try for as many push ups as possible. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING PUSH UPS. Document how many you got and what style and depth you did. 

·    (4min-ish)     2 minute - Navy Seal Sit Up Test: Correct Sit Up form for this test is: Hands on shoulders, shoulder blades must touch ground each time. Partner holds their feet and counts reps. Partner up and perform most sit ups they can in 2 minutes. Have them document how many sit ups they got. If you cannot do sit ups do 3 sets of 20 reps Dead bugs Document if you could complete it and how it felt. 

·    (10+ min)     1 Mile run or row (for time): Try to calculate a distance at your club, and have students run 1 mile for time. (you might know your 250m distances, which would then be running ~6.4 laps) or people can row 1609m. Scale this to what you feel most comfortable with. You can run a mile on an elliptical or treadmill. You can also bike a mile. Document your time and how it felt.

1 min Plank hold: Planking on your forearms with feet together. If you need to elevate your hands to a box to continue to hold please do so. NO KNEELING. Document how long you could hold it and on a scale of 1-10 how easy it was for you.

 5 Min:  Partner Strict Press pyramid - Start @ 1 Rep, then your partner does 1 rep. Then you do 2 reps and your partner does 2 reps. Hold your DBL KB’s in the front rack position while your partner presses. REPS 1-10
 Document what weights you used, if you had to put the weights down and if you and your partner made it to 10 reps in 5 min. 
If you do not have a partner, take two weights and do 3 sets of 10 reps strict shoulder press. Document your weight and how it felt. Save for re-testing in 5 weeks. 

TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8 rounds 20/10 (4 min) alternate exercises 
 BANDED GOOD MORNING DEMO
KB HALO alternate sides
  
15-25  POWER Strength: 10 min EMOM (great time to learn correct form)
DEMO FOR HIP TIMING
10x KB SWING OR DBL KB SWING or deadlift if they are learning the hip hinge.


25-45    CHIPPER WOD: 20 minute cutoff can chip away in any order

  • 5 Laps Running or Rowing (250m each lap)
  • 50 Double KB Cleans (KX W DBL 20's / KX M DBL 35's)(MODIFY by using 1 KB and splitting reps)(no swing)(DEMO for no wrist banging)
  • 50 Push Ups (MODIFY by elevating hands on to box and maintaining plank)
  • 75 KB High Pull from Ground (no swing)DEMO (KX 35W//53M)
  • 120 Sit Ups or Dead Bugs
  • 500 Jump Rope (MODIFY BEG to 250 jump rope or 100 jump jack)
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
3 Rounds 35/15
Plank shoulder tap to pike reach R/L
Side plank rotational reach
KB push up to push back




    20-30    Horizontal pull Strength 
3 ROUNDS Super set
8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom)
10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row)




30-45    WOD: 15 min - AMRAP (endurance cardio)
10 TRX power pulls right Level 1 & Level 2
10 TRX power pulls left
10/10 MTN Climbers (MODIFY BEG: Hands on bench, ADV: hands on KB)
20 Sit ups or Dead bug
10 CAL ROW W//15 cal row M DEMO
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5 goblet squat
10 Glute bridge to single leg kick
5/5 lateral lunge to sprawl


    20-30   Squat Strength: First do tempo then do non-tempo
GOBLET SQUAT DEMO
KB TEMPO Goblet Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

KB Goblet Squat
3 sets x 10 reps
Attempt to increase off tempo weight


30-45  WOD: REPS: 24/20/16/12/8 (split reps between sides)  [15 Minute CUTOFF]

DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion)
DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M)

WALL BALL (KX 14W//20M)
250m RUN or row

FRIDAY long strength //short wod
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:Warm Up: 2x 
150 Run or Row
20 flutter kick
10 side plank hip lift R
10 side plank hip lift L 
5 push up
 
    20-35    Horizontal Press Strength
Tempo DBL KB Chest Press
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

Wide KB Chest Press
4 sets x 10 reps
Increase weight higher then tempo weight if possible

Single Arm KB Chest Press
4 sets x 10 reps
10 on ea side
 
    35-45    WOD
10 Minute AMRAP:
7 Ball Slams (KX 15w/20+M)
7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.)
7R/7L KB Windmill (KX 25w/40m)
7R/7L TRX Power Pulls

SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
5/5 core marching
10 squat jacks
10/10 high knees
5/5 side slide
150 m run or row


    20-30    CORE Strength     “Core Galore” 40 sec on 10 sec off of:
·         One Arm Hover plank Right
·         One Arm Hover Plank Left
·         V ups
·         Side plank hip lift Right
·        Side plank hip lift Left
·         Chinees
·         Leg Lifts
·         Plank With a knee lift (spiderman plank)
·         Situps        
·         Hollow Body Rocks
·         Bicycles
·         Superman Rocks
·         Mountain Climbers



30-45 WOD:  10 ROUNDS (Write down your finishing time.)
5 SIT UP
5 TRX L-SIT CHIN UP (MODIFY: BEG no L-Sit)
5 TOES TO BAR or KNEES TO NAVEL or V-up
50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)(KX: 20W/40M)

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