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6/18/2017 0 Comments

TX​T PROGRAMMING 06/19/17-06/24/17 STRENGTH WEEK: #1

MONDAY:
5min:         Isolated / Compound Joint Mobility.Technique and /Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo10min Leg warmup
10 min STRENGTH  Goblet Lunge and Planks (5 mins)
Have one partner perform a max set of Lunges while partner #2 must hold a HARD plank.
THEN
Squat holds and Mountain Climbers (5 mins)
Have one partner hold a squat while partner #2 must complete 50 mountain climbers.


20MIN WOD 1 Round till completion (must finish each exercise before moving on [20min cutoff]):


·         10 Burpees


·         20 Goblet Squats


·         15R/15L Jump Lunge


·         40 KB Swings


·         50 Box Jumps


·          250M RUN


·         50 Mat hop over


·         40 KB Highpull


·         15r/15L side lunge


·         20 Goblet Squats


·         10 Burpees


TUESDAY:
0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES
5-10 MIN WARMUP (FOCUS ON THORACIC MOBILITY)
Technique and Form Warm Up (choose according to the day’s workout)

 FIND A BEST FRIEND WARM UP! 
5 Min:  Partner Push Ups - Start @ 2 reps, and increase my 2 each round (rest while partner is performing their set)
5 Min:  Farmer’s Walks and Static Squats - Partner #1 holds a Static Squat, while partner #2 must do 2 laps around the classroom Farmer’s Walks.

10-30 MIN STRENGTH 3R/3L KB BENT PRESS The bent press is an amazing exercise that aids in thoracic mobility, shoulder strength and stability, and allows you to press a great amount of weight overhead.http://breakingmuscle.com/kettlebells/how-to-do-a-proper-bent-press-with-a-kettlebell-or-barbell
Step 1 - Clean KB
 
Step 2 - Rack KB
 
Step 3 - Bend
The bend has a simultaneous corkscrew (your body moving toward the front and the weight moving behind). As you start the bend, most of the weight will be driven into the back leg. As you move under the kettlebell, the weight eventually transfers to the opposite leg. The goal of this movement is to move away and underneath the weight. If you were to look at only the weight (and the forearm), you would see it in the same position. Some people can lock out the arm with the bend. Others might need to squat a little to get completely locked out. It depends on your body type. The goal is to get under the weight and not press it out. Thus, you may need to squat a little to get under it completely. During the bend, you will keep your gaze on the weight.




Step 4 - Stand Up With the Weight
After the arm is completely extended, you will do a slight corkscrew (opposite of the way down) to stand with the weight overhead.
Step 5 - Return the Weight to the Ground
 
30-45 MIN WOD 15 MIN CUTOFF
 
BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY
 
3 ROUNDS
20 CAL ROW OR BIKE
10 SNATCH R
10 SNATCH L
10 SIDE V-UP R
10 SIDE V-UP L
10 BALL SLAM
10 SITUP
 
BUY OUT: 2 100M RUNNING LAPS WITH MEDBALL OVER HEAD (modify for members)

WEDNESDAY: -
0-5 MIN FULL BODY MOBILITY,  Isolated / Compound Joint Mobility & DOWEL STRETCHES

5-10 MIN JUMP ROPE WARMUP and AB warm up

 2 minute - Navy Seal Sit Up Test: Remind students of correct Sit Up form, then have students partner up and perform most situps they can in 2 minutes.

 10-30 MIN STRENGTH CORE CIRCUIT
3 ROUNDS 30 SEC ON// 20 SEC OFF
TRX PIKE
KB SITUP AND OVER HEAD PRESS
PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
WALL BALL SITUP


3 ROUNDS
10 V-UPS or Toes to Bar
10 SUPERMAN


30-45MIN WOD:
15 MIN AMRAP
5 HANDSTAND KICK UP OR 1 WALL WALK
20 TRX MTN CLIMBER
10 BOX OVERS
20 ABMAT SITUP
10 KB LEGS UP STRAIGHT TOE TOUCH



THURSDAY:
0-5 MIN FULL BODY MOBILITY Isolated / Compound Joint Mobility & DOWEL STRETCHES   

5-10 min:     Technique and Form Warm Up (choose according to the day’s workout)

Body Harding Strength - (based on how much space you have for TRX’s might split class into 2 groups)

  5 minutes: RTR on Turkish Get Ups -  Have clients perform just 1 rep left and right till they find a max weight. Then continue performing 1 rep left then right till 5 minutes is reached.

 2.5 minutes: TRX Rollouts: As many reps as possible in 2 minutes http://www.youtube.com/watch?v=yWrLbIIt95I

 2.5 minutes: TRX Pengelums: As many reps as possible in 2 min.http://www.youtube.com/watch?v=MSSs_gTdT14

10-20 MIN STRENGTH 5R/5L KB CLEAN  https://www.youtube.com/watch?v=yJDjuI9vvrw

SUPERSET WITH 10 SCAPULAR RETRACTIONS HANGING FROM BAR

DO A TOTAL OF 3 SETS OF KB CLEAN @ TOP WEIGHT

20-45 MIN WOD:
 1 ROUND

10 KB CLEAN AND SQUAT R (35LB W//53LB M)
20 JUMP ROPE OR DBL UNDER
10 KB CLEAN AND SQUAT L (35LB W//53LB M)
20 JUMP ROPE OR DBL UNDER
15 TRX TRICEP EXTENSION
20 JUMP ROPE OR DBL UNDER
15 CHINUP
20 JUMP ROPE OR DBL UNDER

2 ROUNDS
10 KB GOBLET SQUAT
10 KB GOBLET SQUAT WITH BICEP CURL
10 KB GOBLET SQUAT WITH BICEP CURL AND SHOULDER PRESS
30 BICYCLES

3 ROUNDS
10 SHOULDER TAPS
10 DEAD BUGS https://www.youtube.com/watch?v=klQ2RSalzRU
10 BIRD DOGS https://www.youtube.com/watch?v=wiFNA3sqjCA


FRIDAY:
15 min:         Isolated / Compound Joint Mobility.https://www.youtube.com/watch?v=s6fp7v1_SxY
5 min:     Technique and Form Warm Up (choose according to the day’s workout)
10MIN STRENGTH  THE DAY OF THE DUMBBELL - 3 rounds of 30 seconds on each exercise
Dumbbell Delt Fly Holds -  Start with arms at sides, and extend out to sides
Jumping Jack Presses -  Just as it sounds
Dumbbell Wall Chair Bicep Curls -  Just as it sounds
Dumbbell Bent over Tricep Kickbacks -  Ensure students have flat backs, and hold elbows at sides, while they start w/ hands forward, they extend arms to full extension.
Dumbbell “Man Makers” -  http://www.youtube.com/watch?v=ktRFrqTt1CY
Dumbbell Swings: Shouldn’t be too tough. This is meant as a recovery circuit if students are dying. =)

 20MIN WOD  [20 min cutoff]
REPS 20, 14, 8
HEAVY GOBLET Lunges: (each leg = 1 rep)  
HEAVY KB Swings (left)
HEAVY GOBLET Squats
HEAVY KB Swings (right)
HEAVY KB Deadlifts
Jump Rope: 200, 140, 80 Reps

 SATURDAY:

5min:     Isolated / Compound Joint Mobility.

5 min:     SQUAT & HIP WARMUP

20-30 MIN STRENGTH 5 REPS KB SWING, FLIP AND SQUAT https://www.youtube.com/watch?v=iwcPZ59_uJESUPERSET WITH 10 GOBLET SQUAT
3 SETS @ TOP WEIGHT
30-45 MIN WOD 15 MIN CUTOFF
5 ROUNDS
10 TRX JUMP SQUAT
250M ROW
10R/10L LUNGE BALL SLAM https://www.youtube.com/watch?v=ikd-V34_aH4
10 WALL BALL
RUN
FINISH WITH
 1 MIN AB MAT AB BURNOUT



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