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8/31/2016 0 Comments

Strength Week 9

Monday

1. 5 min Basic Mobility
2. 5 min Dowels
3.10 min Specific Warm Up
4. 15 min STRENGTH: For 15 minutes have clients run the rack on the double kb swing/high pull/snatch for 5 reps. It’s a longer than usual strength set have clients practice each. This is a great change to go over form for each exercise as well. 
5. 10 min WOD: 
10 min AMRAP
5 Pullups, 10 pushups, 15 goblet squats


Tuesday

1. 5 min Basic Mobility
2. 5 min Dowels
3.10 min Specific Warm Up
4. 10 min STRENGTH: Split Row RTR for 8 reps, repeat top weight 3 x’s
5. 15 min WOD: Get as far as you can in 15 minutes, Start with 25 reps decrease by 5 each round :
Situps, push press right, grasshoppers, push press left 100 rope skips

Wednesday

1. 5 min Basic Mobility
2. 5 min Dowels
3.10 min Specific Warm Up
4. 10 min STRENGTH: Squat RTR on the dbl KB squat for 5 reps, repeat top set 3X – in between each top set have clients perform 5 trx assisted pistols

5. 15 min WOD: Benchmark #10
Ben 20 seconds on 10 seconds off for 8 rounds of each exercise.
Finish all 8 rounds before moving to the next exercise and rest 1 minute when switching exercises. Count all reps to quantify. 
​

*Beginner
Medicine Ball Russian Twists (8lb ball touches ground feet on floor knees bent)
Double Kettlebell Clean and Press (15lb Women/20lb Men touch ground between each rep)
TRX Squat 
Touch Jumps (like burpee but with no jumping back and forth just touch ground and then jump)

*Intermediate
Medicine Ball Russian Twists (10lb ball touches ground feet in air knees bent)
Double Kettlebell Clean and Press (20lb Women/35lb Men touch ground between each rep)
TRX Jump Squat
Burpees (No Pushup)

*Advanced
Medicine Ball Russian Twists (12lb ball touches ground feet in air knees locked)
Double Kettlebell Clean and Press (25lb Women/50lb Men touch ground between each rep)
Alternating TRX One Leg Jump Squat
Burpees (Chest To Ground On Every Rep)

Thursday

​1. 5 min Basic Mobility
2. 5 min Dowels
3.10 min Specific Warm Up
4. 10 min STRENGTH: KB chest press RTR for 5 reps, repeat top set 3 x’s
5. 15 min WOD:
5 rounds:
12 pushups
9 DOUBLE KB sumo deadlift
6 DOUBLE KB clean
3 wall walks

Friday

  1.  5 min Basic Mobility
  2.  5 min Dowels
  3. 10 min Specific Warm Up
  4. 10 min STRENGTH: core!
30 sec on 15 sec off of:
  • Plank wall touch
  • Burpees *no pushup on burpees 
  • V ups 
  • Burpees 
  • Diver situps 
  • Burpees
  • lying Leg Lifts
  • Burpees
  • Hollow Body Rocks 
  • Burpees
  • chinees
  • Burpees
  • Diagonal toe touch

5. 15 min WOD:
  • 3 rounds:
  • 30 swings
  • 150 rope skips
  • 30 situps
  • Run

Saturday

  1. 5 min Basic Mobility
  2. 5 min Dowels
  3. 10 min Specific Warm Up 10 min
  4. STRENGTH: RTR on the dbl KB Thruster for 8 reps 
  5. 5. 15 min WOD: 10 min EMOM of:
  • 6 sumo deadlift high pull
  • 3 burpees
  • 12 swing
  • Rest one minute then:
  • 3 rounds partner sprints
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