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10/13/2019 0 Comments

TXT PROGRAMMING 10/14/19-10/19/19 STRENGTH WEEK: #2



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
3 down, 3 pause, 3 up, 0 pause at top Tempo

KB Skull Crushers
3 sets x 10 reps
 
30-45 WOD KX= Advanced I=intermediate B=Beginner
"THE TALIA"
2- 250M RUNS or 500m Row
20- Toes to Bar ( Int:  knees to elbow B- knees to as far as possible or V-ups)
7 R&L- One legged squats (I- TRX assist B- 2 legs DBL THE # of Squats)
150- Jump Rope (KX 30 DBL Unders)
15 R&L- Snatch (I- High Pull B- Swing) (KX 35lb Women, 50lb Men)
25- Weight overhead sit-up (I- weight on chest B- normal sit-up) (KX 25lb Women, 35lb Men)
25- Burpees (KX Chest to ground in full plank, no knees on ground)
10- STRICT Pull-ups (I- Banded Pullups B- TRX Rows)
20- DBL KB Dead Lifts (KX DBL KB 35lb Women, 53lb Men)
76- Mountain Climbers (DBL Count)
15- Push-ups (KX Chest to ground in full plank, no knees on ground)
30- Jump Lunges (KX Knee kiss the ground)

3- 50M SprintsTUESDAY
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
Partner Chipper: (Each person has a cap of 10 reps and must do 10 reps before their partner can go. Partner must CHIN OVER BAR HANG or TRX STATIC HOLD while their partner is performing their exercise)
100 Situps (KX Arms folded on chest no arm swing to help sit up)
80 Over mat lateral burpees (KX Chest to ground in full plank, no knees on ground)
100 KB Sumo Deadlift Highpulls (KX KB 35lb Women, 53lb Men)(If ground is to low to maintain straight spine raise up the ground.)
100 Double Unders or 500 Rope Skips (1 double under counts as 5 single jump rope)
4 LAPS with med ball Run 250M (both partners must run the laps together with med ball they choose who holds it.)
 
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. KB should swing around wrist and not up and over. No swings from these cleans, use a riser to raise ground if KB on ground is too low.
5 Min Descending weight EMOM (add 2 reps every min. Cleans should be great form ground to shoulder no swings)
https://www.youtube.com/watch?v=53dvpFtp6D8
18 DBL KB Cleans (KX KB 35lb Women, 53lb Men)
16 DBL KB Cleans
14 DBL KB Cleans
12 DBL KB Cleans
10 DBL KB Cleans
 
30-45 WOD
“Run To The Hills” For time with 20 minute cutoff:  
    250m run
    20 One Arm Snatches Right (KX KB 35lb Women, 53lb Men)
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right (KX KB 35lb Women, 53lb Men)
250m run
20 One arm Thrusters Left
250m run
20/20 Jump Lunges
250m run
20 One Arm Swings Right (KX KB 35lb Women, 53lb Men)
250m run
20 One Arm Swings Left
250m run
20 Jump Squats (no shallow squats, maybe use med ball for proper depth. Form is more important than speed.)
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:
https://www.youtube.com/watch?v=sIvJTfGxdFo
  • 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, body weight pull-ups.
30-45  WOD:

30 O.H. KB Swings (KX 35w/53m)
---
4 Rounds:
10 Thrusters (KX DBL KB 25w/40m)
10 Box Jump Burpees (KX Burpee: Chest to ground in full plank, no knees on ground)
---
30 O.H. KB 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.
​12 reps total (6 each leg)


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

5 ROUNDS 
5/5 Single Leg Deadlift (KX DBL KB 25w/40m)
10 Dips on box (Modified TRX O.H. Tricep Ext.) (KX: 5 Dips on rings or bars)

1 ROUND
10 Spinal rock/ burpees

5 ROUNDS 
5/5 Bulgarian Split Squat (KX DBL KB 25w/40m)
10 Pull Ups if banded or Kipping (KX 5 Strict Pullups)

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)
5/5 KB Bottoms up press (KX 20w/35m)
2 Wall walks or Handstand Pushup
10 wall balls (KX 15w/20m Full depth squat)
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