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7/31/2022 0 Comments

TXT PROGRAMMING 08/01/22-08/06/22 STRENGTH WEEK: #8

TXT PROGRAMMING
08/01/22-08/06/22
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 hollow hold
 
2 rounds 45/10
Ball Slam
Alternating Single leg V-up
KB sit up + Russian Twist
KB Dead bug
 
End with 1 min hollow hold
 
30-45     WOD: 
  • 5 Rounds for Time
  • 250M ROW
  • 10 HOLLOW BODY ROCKS
  • 10 TRX TRICEP EXT
  • 10 TRX BICEP CURL
  • 10 BURPEE + PLANK JACK

 
 
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 Box Jump
15 Ball Slams
21 Dbl Unders or 105 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
Hanging Scapular retraction 
Leg lift with Ceiling Stomp  
KB Deadbug
 
    20-30   Vertical Pull 10 MIN EMOMs
 
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. And chin over bar hang for the remainder of the min. Or just hang. 
 
EMOM EVEN:Hollow hold for the full min 
For ZOOM class:
EMOM ODD: 15 Skull Crusher ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
30-45    WOD choose the best version for your ability
15 Ascending AMRAP add 1 rep every round. Start at 3 reps.
  • Pull-up (or bent over row)
  • Dip (or skull crusher)
  • Sit-up
  • DBL KB Clean (KX 20w/35M)
  • 50m/50m One ArmFarmer Carry

  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3 rounds 30on/10 off
Glute Bridge
X walk r & L
Jump squat
 
    20-30   Lunge 10 min cut off
RTR with DBL KB Suitcase carry lunge 5/5 each leg 
Choose a small, medium & heavy weight. Do 3 sets on heavy weight.
 
30-45  WOD 3 rounds (18min) 1Min in each exercise
-Burpee 
-Clean To Forward Lunge then swing switch to other side
-5R/5L Single Leg KB DL to Reverse Lunge (rest remainder of min)
-5R/5L KB Bulgarian Split Squats (rest remainder of min)
-TRX Jump Lunge
-Rest or Wall Sit
  
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)
Goblet squat
SWIMMERS
 
    20-30    Vertical Press 10 min cutoff
5 x Superset
3R/3L OA Push Press
6 KB Gob Shoulder press
THEN
30 total Seated Strict shoulder press (choose a very light weight)
 
    30-45    WOD 
3 Rounds:
50m/50m O.A. Waiter carry
5 Handstand Push-Ups or Pike Pushup
10 Renegade Row + Push Up
15 Snatch R
15 Snatch L
20 wall ball
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 5 MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
10 Sit Ups
5 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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