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8/4/2019 0 Comments

TXT PROGRAMMING 08/05/19-08/10/19 STRENGTH WEEK: #2

AUGUST CHALLENGE!!


You may have noticed that there is no post workout challenge. There actually is, it's just not exercise. Your challenge should you choose to accept it, is to get a journal to log your weight. We are all on a fitness journey in one way or another. With life’s hectic schedule, it’s easy to lose track of where you are and where you want to be regarding your fitness. No matter whether you are trying to lose weight, put on mass, or maintain where you are, tracking fitness progress is an essential piece of your ongoing success.
While some people track every single workout, all gains, and all food consumed in their fitness journal, others just want to get it done and go by how they feel. But with the constant change in technology, specifically in the fitness industry, tracking progress becomes easier and easier; and in fact, it can add some benefits to your training.


The Benefits of Logging and Tracking:
For those who regularly log and track their progress, you may not need to be convinced why you should be tracking it. But keep reading—this is still for you! And for those who don’t normally track progress, take a quick look at why it might be important to start.
  • Makes it more likely to reach and surpass your goal.
  • Allows you to be more efficient in your time and workouts.
  • Lends accountability to yourself and your goals.
  • Allows for easier modifications and shows when and where changes need to be made.
  • It can be motivating and reinforcing to remind you why you are doing what you are.
  • Helps to drive the focus and direction of your programming.
  • Keeps you committed to your plan.

Recording information in your log

Some people benefit so much from recording their weight routines (and cardiovascular workouts) that they jot down information daily. Other people find the paperwork annoying and prefer to keep a log for, say, one week every couple of months as a reality check. No matter how often you use your log, jotting down many or all the following details is a good idea:
  • Your goals: At the start of each week, jot down specific workout goals such as, “Push extra hard on back and biceps,” or “complete eight push-ups.”
  • The name of each exercise: Don’t just write “chest”; write “incline chest fly” or “vertical chest press.” This way, you know whether you’re getting enough variety. Plus, you’re forced to know the name of each exercise.
  • Sets, reps, and weight: Note how many repetitions you performed and how much weight you lifted for each set. Suppose that you did three sets of leg curls — first 12 reps with 30 pounds, and then 10 reps with 40 pounds, and then 7 reps with 50 pounds. You can note this by writing “3” in the set column, “12, 10, 7” in the reps column, and “30, 40, 50” in the weight column.
  • How you’re feeling: Just jot down a few words about whether you felt energetic, tired, motivated, and so on. Did you take it easy, or did you act as if you were in Basic Training?


  • Your cardio routine: Record how much cardiovascular exercise you did — whether it was a half an hour walking on the treadmill at 4 miles per hour or 15 minutes on the stairclimber at level 6. Also, note whether you did your cardio workout before or after you lifted weights.
  • Your flexibility routine: Record the amount of stretching time and how your stretches felt. If you’re feeling ambitious, you can record the names of the stretches or come up with names for your standard stretching routines.
MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   Horizontal Press Strength 
Tempo KB Chest Press
3 sets x 8 reps
3330 Tempo


KB Skull Crushers


3 sets x 10 reps
 
30-45 WOD KETTLE BILL BENCHMARK!!
5 Minutes as many reps as possible switching hands or resting whenever they want. If they are incapable of kettlebell snatches have them use the appropriate size dumbell until they master the movement.
   
Beginner
One Arm Kettlebell Snatch Right (15lb Women, 20lb Men)
One Arm Kettlebell Snatch Left (15lb Women, 20lb Men)


Intermediate
One Arm Kettlebell Snatch Right (25lb Women, 35lb Men)
One Arm Kettlebell Snatch Left (25lb Women, 35lb Men)


Advanced
One Arm Kettlebell Snatch Right (35lb Women, 50lb Men)
One Arm Kettlebell Snatch Left (35lb Women, 50lb Men)


   -THEN-


       4 Rounds of..
       250m run
       10 Double Unders -or- 50 Singles


 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  CORE Strength
3 Rounds
12/12 Side Plank Leg Lift
30 sec Bird Dogs Hold R
30 sec Bird Dogs Hold L
1 min Plank Hold
 
30-45 WOD
4 Min AMRAP
20 KB Situps
20 Plank Wall Touches (Touch wall with alternating hands.  Keep spine neutral and core intact)


-250M Run-


4 Min AMRAP
20 Mtn Climbers
5/5 Lateral Ball slam


-250M Run-


1 Min AMR(reps)AP
Toes to bar Burnout!  Make sure they count their reps!


  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    POWER LIFT Strength
Take time to go over the KB Clean movement. No rounding backs. Chest should be up and eyes forward. No swings from the cleans.
5 Min Ascending EMOM (add 2 reps every min. Cleans should be great form ground to shoulder no swings)
6 DBL KB Cleans
8 DBL KB Cleans
10 DBL KB Cleans
12 DBL KB Cleans
14 DBL KB Cleans
 
30-45 WOD
“Run To The Hills” For time with 20 minute cutoff:  
    250m run
    20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run


  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up - 2 Rounds:
10 Bar Scapular retractions (Click here for a demonstration)
- 10 scapular wall slides (Click here for a demonstration)


20-30    Vertical Pull Strength
PULL-UPS: Partner up!
-Demonstrate a pull-up and show everyone how to activate their lats by sliding their shoulder blades toward their glutes.
-Make everyone try a pull-up if they haven't done one before.
-Then, make sure everyone is partnered up for the following pull-up modifications:
  • PROGRESSIONS:
  • Super beginner:  10,9,8...1 Deep TRX rows
  • Beginner: 10,9,8...1 Jumping Pull-ups
  • Intermediate; 10,9,8... 1 Pull-up Negatives
  • Advanced: Find 1RM pullup. Perform 1 Rep Max 3 times. You can also do an added weight pull-up.
    • If "advanced" students finish early, do a 5,4,3 2,1 of partner, bodyweight pullups.
30-45  WOD


30 Russian Swings KX 35w/53m
---
4 Rounds:
10 thrusters KX DBL KB 25w/40m
10 Burpees (KX must clap hands above head)
---
30 Russian Swings


  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    LUNGE Strength
DBL KB Reverse Lunge 3 sets x 12 reps. :60-:90 rest between ea set.

Tempo KB Front Rack Step Ups
3 sets x 8 reps
3030(:3 up,:0 at the top,:3 down,:0 on the floor.)
 
30-45 WOD 
1 ROUND 10 spinal rock/ burpees


5 ROUNDS 
5/5 Single Leg Deadlift (KX DBL KB 25w/40m)
10 Push-ups 


1 ROUND
10 Spinal rock/ burpees


5 ROUNDS 
5/5 Single Leg Deadlift (KX DBL KB 25w/40m)
10 TRX rows


1 ROUND
10 Spinal rock/ burpees


 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up DO SOMETHING FUNNNN!!!!
 
20-30    Vertical Press Strength
KB Strict Press
4 sets x 10 reps
Increase off last week.

Standing Single Arm KB Strict Press
4 sets x 12 reps
12 on ea side
 
30-45 WOD
5 Rounds 2 Min ON// 1 Min REST
(Try to get as far as you can get in 2 min. If you finish all the exercises under 2 min continue circuiting through them. Where you stop is where you start after the rest. Get as many rounds as you can.)


5/5 KB snatch (KX 35w/53m)
5 KB swings (KX 45w/70m)
2 wall walks
10 wall balls (KX 15w/20m)
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