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8/22/2021 0 Comments

TXT PROGRAMMING 08/23/21-08/28/21 STRENGTH WEEK: #9

​MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
10 sprawls
then...
35/10 x 2
Practice hinge motion with dowel on back
Skaters
X-walk with band
then...
10 sprawls
 
 
15-25    Lift Strength DEADLIFT
 5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 3 reps.
RTR to top weight of 3 reps. 5X3 at top weight.
 
 
25-45 WOD (20 min cut off) track your time and weight & save for future comparison.
THE MARGAUX BENCHMARK 
7 ROUNDS
7 Single leg deadlift to KB HP R(KX 35W/53M)
7 Single leg deadlift to KB HP L(KX 35W/53M)
7 Burpee Lateral Lunge to the R & L 1x (count burpee)
7 KB swing to KB High Pull (KX 35W/53M)
7 Ceiling stomps
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up
8 min AMRAP
5 Plank Shoulder tap to pike
5R/5L sit out
5 dead swing
 
  
20-30   Horizontal Pull
8 min to finish Superset x 3
5 R/L Elevated SA Plank row
15 Close grip bent over row
--------
2 mins KB Swing High pull
 
 
30-45 WOD (20 min)
3 rounds 45/15
TRX ROW ELBOWS WIDE (ZOOM:Push up, push back, broad jump (shuffle back or turn around)
Glute bridge KB chest press + KB Pull over (KX 35W/53M)
Sit up w/ shoulder press + tricep ext (KX 25W/45M)
Side Plank R
Side Plank L
KB Mtn Climber (GO FAST!!)
  
 
WEDNESDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 Rounds:
5 walk out push ups
10 squats
5/5 Rocking lunge
10 sit ups
 
10-25 Squat Strength (15 min long)
5X3 Squats
-Run the Rack until you find your max set of 3. Then perform 4 more rounds of 5 reps.

3 rounds
5/5  KB single arm squat
5/5 KB Goblet Bulgarian Split Squat
10 KB Goblet SUMO SQUAT

 
25-45 WOD:
 1 Round till completion (must finish each exercise before moving on [20 min cutoff]):
Every 2 min do 20 jump squat

·         10 Burpees Kb swing (KX 35W/53M)

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge

·         20/20 KB High Pull (KX 35W/53M)

·          50 CAL ROW (ZOOM 2 min Lateral Burpee)

·         20/20 KB High Pull (KX 35W/53M)

·         15R/15L Jump Lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees kb swing (KX 35W/53M)
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  2 Rounds 40 sec on/10 sec off
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
 
20-30   Horizontal Press
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)
  • Drop down for 60 seconds of timed regular push-ups
  • Flip over for 60 second sit-ups
  • 45 seconds wide push-ups
  • 45 seconds elbows-to-knees crunches
  • 30 seconds kettlebell diamond push-ups
  • 30 seconds V-UPS
  • Finish it off with 100 dbl count arm haulers and flutters kick
 
30-45  WOD
BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
10/10 SINGLE ARM CHEST PRESS  (KX 35W/53M)
10/10 SNATCH (KX 35W/53M)
10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP
10 KB GOB THRUSTER (KX 40W/60+M)

BUY OUT: 250 M RUN OR ROW (ZOOM 2 MIN KB SWING/ HIGH PULL/ OVER HEAD SWING)
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up REPS 20/15/10 (3x does not change)
3 x side shuffle
Skaters with balance
Touch jumps
Side plank hip lift R
Side plank hip lift L
 
 
20-30    Core 
2 rounds 45/10 sec of hollow body rock
superman
Hollow hold with slow leg lift
KB Dead Bug
DBL Leg lift with Ceiling Stomp

THEN 1 min Situp
 
30-45 WOD 3 ROUNDS
10 KB Pull, Catch and Squat (KX 35W/53M)
10 Reverse burpee (spinal rock to jump or handstand)
20 Ab Mat sit up
10 T2B
10 PULL UP (ZOOM KB Dead swing//Long jump // shuffle back)
 
SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP
 
20-30    Power Lift: DBL KETTLEBELL CLEAN no swing

Run the rack on the 3R/3L DBL KETTLEBELL CLEAN. 5 sets of 3/3 reps at top kb
Work on rotating the kb around the wrist without smashing it.

(ZOOM : 10 Min AMRAP 3/3 KETTLEBELL SWING CLEAN, 3/3 single leg deadlift + clean + reverse lunge, 1 min Plank)
 
30-45 WOD: TABATAS: FINISH EACH TABATA BEFORE MOVING TO THE NEXT EXERCISE (8 ROUNDS 20ON/10 OFF)
- Sumo deadlift high pulls
- TRX JUMP SQUAT
- Wall ball Burpee
-  10 bicycles + 3 situp (in same 20 sec)



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