Toadal Cross Training Santa Cruz CA.
  • What is T.X.T?
  • WEEKLY WODs
  • SCHEDULES
  • CONTACT US
  • YOUR TRAINERS
  • MEMBERSHIPS
  • TXT ZOOM online classes
  • What is T.X.T?
  • WEEKLY WODs
  • SCHEDULES
  • CONTACT US
  • YOUR TRAINERS
  • MEMBERSHIPS
  • TXT ZOOM online classes
Search by typing & pressing enter

YOUR CART

7/3/2022 0 Comments

TXT PROGRAMMING 07/4/22-07/9/22 STRENGTH WEEK: #4 Happy 4th of July

Hi TXT Community Happy 4th of JULY!!
There is one 8am class at west side Toadal Fitness on monday with Coach Christa. Friends and family are welcome to join!
All other classes are canceled. Clubs are open 8am-1pm and there is no childcare. Starting next week there will be no tues/thurs 6am txt at live oak. Our lovely Coach Derrick is moving on to a new career. We are looking for a new Trainer for that class. There is however MWF 6am at Scotts Valley, West Side & Cabrillo Fitness. You are welcome to take TXT classes at all Toadal Fitness Clubs at no additional cost.
I hope you have a safe and fun 4th of July!!




MONDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up:
4 Min AMRAP
20 Sit Ups
20 Plank Wall Touches (Touch wall with alternating hands.  Keep spine neutral and core intact)
20 Bicycle
20 Plank hip taps
10 Kb Swing
 
    20-30  Strength Power Lift DEADLIFT
4/ 6/ 8/ 10/ 8/ 6/ 4
DBL KB DEADLIFT
30/ 20/ 10/ 5/ 10/ 20/ 30
TRX HAMSTRING CURL or TRX HAMSTRING on exercise ball (ZOOM can use dish towels)
 
30-45     WOD 3 Rounds 45 min on//15 sec off each exercise
Tire Flip 
BOX JUMPS
Battle Rope
TRX Monkey Bar
Wall Ball Burpee or Burpee plank jacks
 
 
TUESDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 5 Min AMRAP
10 Plank up/down
3 Burpees
10 Skaters
5/5 iron cross
250m Run
  
20-30  Vertical Pull Strength 
10 min EMOM
Odd Min 5 Pull up Negatives (3 sec lower)
Even Min 6 Burpee pullup 
 
30-45    WOD
7 Rounds As Fast As You Can Of:
    100 Rope Skips (50 Double Unders Advanced) or 250m run
    5/5 Plank Up Downs
    10 Sit Ups
 
 
WEDNESDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up:
5 minute AMRAP:
12 swings
6 Alt. one-legged squats (modify: reverse lunges)
12 TRX rows
12 ball slams
2 sprints   
 
    20-30    Lunge Strength 10 MIN alternate between min
1 Min Row for max distance or jump rope (try to reach 1000m by the end)
1 Min Max goblet lunge (try to reach 50 each leg by the end)
 
30-45    WOD 20 min 
SET A TIMER: Every 5 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING)
4 Rounds:
5R/5L KB HIGHPULL (KX 35w/53m)
5 WALL WALK OR HANDSTAND PUSHUP OR Pike Pushup
5R/5L GOBLET ROCKING LUNGE  (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m)
10 TRX ATOMIC PUSHUP   demo https://www.youtube.com/watch?v=yiha6FrvGXY
  
THURSDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up 3 rounds
20Dbl under or 40 jump rope
5R/5L Kb HALO
3 inch worm + scorpion
 
    20-30  Vertical Press Strength 10 Min AMRAP
5 Right, 5 Left, 5 Together Strict shoulder press
50M Farmer Carry
 
30-45  WOD ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(beginners should do all swings for 15 reps with single KB)
Dbl Swing
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM
 
  
FRIDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Wall balls
5 V-ups
5 Supermen
 
    20-30    Core Strength
1x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up Toe touch
Leg lifts
Russian Twist
Dead Bug
V-uo
Plank
Spider man Plank 

Side plank hip lift R
Side plank hip lift L
Bicycle
Ceiling stomp 
 
    30-45    WOD 15 Min AMRAP
RUN 400m
1/1 TGU
20 cal Row
12 clean squat press
12 (hold) V sit with leg lifts
 
SATURDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 3 rounds
250M run
5 Knees to elbows or crunch tuck
5 OH KB Swings
5 TRX jump Squats
 
    20-30  LIFT Strength: 10 min amrap          
6-8 Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up)
10/10 Weighted Step Up or Kneeling Step Up
10 Sumo Squats w/ Pulse at the bottom
 
30-45 WOD:
400m Run (Longer run than usual. Maybe two laps if necessary)
24R/24L Mountain climbers
16 thrusters
8 Pull-ups

250m Run (Normal Lap)
30R/30L mountain climbers
19 thrusters
9 Pull-ups

100m Dash (Short fast run)
36R/36L mountain climbers
22 thrusters
10 Pull-ups





0 Comments



Leave a Reply.

Check out ALL the fun

Class Schedule
Daily WOD

Locations

Live Oak
Downtown
Cabrillo Fitness
Scott's Valley
West Side

Get in touch

Email us to receive
a free class trial


photo credits

Michelle Grambeau
Our trainers and TXT members 
Picture
Picture
© COPYRIGHT 2015. ALL RIGHTS RESERVED.