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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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