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5/22/2022 0 Comments

TXT PROGRAMMING 05/23/22-05/27/22 STRENGTH WEEK: #8

TXT PROGRAMMING
05/23/22-05/27/22
STRENGTH WEEK: #8



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
5 min AMRAP
10 Side plank leg lift R
10 Side plank leg lift L
10 Plank Jack to tuck jump forward
10 jump jack
 
    20-30    Core
Start with 1 min plank
 
2 rounds 45/10
v-up
Alternating Single leg V-up
KB sit up
Dead bug
 
End with 1 min plank
 
30-45     WOD 
  • 5 Rounds for Time
  • 250 m run 
  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 second Hollow Hold
  • 1 minute Jump Rope

 
 
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
 
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
For ZOOM class:
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
IN CLASS ROOM: split people up alternate rounds even & odd groups
 EMOM ODD: Strict Pull-ups choose your skill set and do the recommended reps in the min.
5 strict pull-ups. 
 
EMOM EVEN:Plank shoulder taps for the full min 
 
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
5 Handstand Push-Ups or Pike Pushup
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 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
 



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