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5/24/2020 0 Comments

TXT PROGRAMMING 05/25/20-05/30/20 STRENGTH WEEK: #4

MONDAY Margaux
    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
45/15 2 rounds
Scapular Push up
High knees
Side shuffle, sprawl, side shuffle, sprawl 
Alt Beast bird dog
 
 
WOD THE MURPH (no cut off) 
1x through
1 mile run*
100 pull ups**
200 push ups 
300 squats
1 mile run
 
*if you are not a runner:
-1 mile bike/peleton 
-1 mile brisk walk
-1609 meters on rower
- follow Tricia’s 8min cardio set
**if no pull up bar substitute with:
-band rows or pull downs
-bent over rows w/ weights
 
Other ways to break up THE MURPH so that it is doable for YOU:
  1. 4 Rounds:
.25 mile run
25 pull ups
50 push ups
75 squats
.25 mile run
 
B)
.5 mile run
10 rounds:
10 pull ups
20 push up
30 squats
.5 mile run
 
C)
1 mile run
5 Rounds:
20 pull ups
40 push ups
60 squats
1 mile run
 
TUESDAY margaux
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up
8min AMRAP 
10 R/L alt. Knee huggers (on back to sit up position)
10 R/L Elbow plank w/ hip rotation 
10 total Lunge w/ kb rotation
2 lateral lunge burpee (burpee w/ 2 lat lunge @ top)
  
20-30  CORE: emphasis on Rotation
7min AMRAP
10 total Russian twist w/ kb lift (at center)
 10 R/L Side plank w/ rotation (thread the needle, top arm reaches under & back, then up again)
10 R/L single leg KB v-up (start w/ kb @ chest, lift one leg, reach kb to toes, alternate)
 
TABATA 20/10 x 4
Bicycles
Rotational Mountain climbers (opposite knee to opposite elbow) 
 
30-45    WOD
18Min AMRAP 
10 R/L standing wood chop (try to keep elbows extended!)
10 180° jump squat (kb optional)
10 R/L sit outs
10 total rotational deadlift
  
 
WEDNESDAY Tricia
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up   3x 30on/10off
Glute Bridges
Inch worm burpees
Hollow body rocks
High knees side to side
 
    20-30    Lunge Strength AMRAP
10/10 Clean to Reverse Lunge
10 Squat to Deadlift
10/10 Bulgarian split squat
 
30-45    WOD Ascending 
AMRAP  starting at 3
3 Swing Squats
3/3 Single Arm swings
3 Burpees
3/3 Foot elevated S.L.  Glute Bridge
3 Squat Jacks
 
THURSDAY christa
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
REPS 10-14-18-22
Pike pushup
Reverse plank leg lift
Squat jacks
 
 
    20-30  Vertical Press Strength Turkish Get Up w/ Press 
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)No need to get back down- just place the bell back on the floor.  Repeat top set 2X.  Once again, plenty of rest between sets.

3 rounds
1 Turkish Get Up w/ Press R
10 Sit UP
1 Turkish Get Up w/ Press L
10 Bird dogs oe beast bird dogs

30-45  WOD  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of...
OA Snatch (R)
OA rack squat w/ KB (R)
OA Snatch (L)
OA rack squat w/ KB (L)
  
FRIDAY Tricia
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up 3-4 Rounds
20 Jumping Jacks
10 Burpee NO Push Up
20 Plank Jacks
10 Skaters
 
    20-30    Core Strength
40on/10off for 3 Rounds
V-Up to R/L Side V-Up
Leg lift and stomp
R/L Circle crunch
 
    30-45    WOD 
           5min AMRAP
           5/5 Windmill
           10 KB Swings
           5/5 Windshield Wipers
 
           1min Rest
 
           5min AMRAP
           5/5 Weighted Dead Bugs
           5/5 Alt. Snatches
           5 Spinal Rock Burpee
 
           1min Rest
 
           5min AMRAP
          10 Hollow Body Rocks
           5 KB Sit Ups 
          10 Jump Squat
 
 
SATURDAY christa
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
50 Bicycle
40 leg scissors
30 Jumping jacks
20 touch jumps
10 burpee mtn climber (no pushup)
 
 
    20-30  Lift Strength 10 MIN EMOM
Odd Min: 10 Goblet squat or jump squat & static squat hold rest of min
Even Min:  4/4 single leg squat (can use a chair for depth) 
 
30-45 WOD    
15 Minute ASCENDING AMRAP:

1,2,3... Plank up/down (reps are each side)

1,2,3… Reverse burpee to handstand or no handstand or hollow body rocks

1,2,3... Jump Squat (or goblet squat)

5,10,15... Burpee long jump

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