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10/21/2018 0 Comments

TXT PROGRAMMING  10/22/18-10/27/18  STRENGTH WEEK: #1

​MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
SKILL:
TABATA L-SIT PRACTICE
https://youtu.be/IUZJoSP66HI
10 MIN STRENGTH: RTR Lunges -
Start in light weight work up to heaviest.  
Work on partner walking lunges.
Have partner A lunge across the room and back followed by rest while partner B Lunges
BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges
WOD:
15 Minute AMRAP Of:
1 min Reverse plank
20 Wall Balls
20 KB Swings
5/5 Goblet Side Lunge
10/10 Side V-up


WALL BALL CHALLENGE or AIR SQUAT


220 wall walls
---------------------------------------
TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH: Press Strength -
KB Strict Press
4 sets x 10 reps
Standing Single Arm KB Strict Press
4 sets x 12 reps
12 on ea side


WOD:1 Minute at each station with no rest between stations for 3 rounds
    KB Swing Bottoms up press R
    KB Swing Bottoms up press L
    TRX T
    Chinees
    JUMP ROPE or DBL UNDERS

Wall Ball Challenge or AIR SQUAT


230 wall walls
---------------------------------------
WEDNESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH: CORE
10 rounds 20 Seconds On 10 Seconds hollow hold or rest
BEGINNER - Lying Leg Raises
INTERMEDIATE - V Ups, Legs Stay Up
EXPERT - Full V Ups or Slow Toes to bar
WOD: 14 min EMOM
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


WALL BALL CHALLENGE or AIR SQUAT


240 wall walls
---------------------------------------
THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
10 MIN  STRENGTH:
Sumo Deadlift
3 sets x 10 reps
KB RDL
3 sets x 10 reps


WOD: 15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
    -MANMAKERS (OR BURPEE)
    -KB Windmill R ( https://youtu.be/6651sjanpxI )
    -KB Windmill L
    -KB Clean from floor no swing R
    -KB Clean from floor no swing L
    -KB SWING /CATCH /SQUAT


WALL BALL CHALLENGE or AIR SQUAT


250 wall walls
---------------------------------------
FRIDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
WARMUP BY TEACHING THE HIP HINGE. VERY IMPORTANT. CHECK OUT THIS LINK Strength:HORIZONTAL PULL
10 MIN AMRAP
PARTNER A: 5 TRX ROW NEGATIVES (GET LOW. Do a 3 second lower and fast up, 1 sec pause at top.)
PARTNER B: PLANK
TOGETHER 10 RUSSIAN TWIST BALL PASS (RICKS LOVE SEAT TOILET)


WOD: 25 MIN CUTOFF (no rest between circuits)
BUY IN: 3 Rounds
10/10 ALTERNATING KB SWINGS
15 WINDMILLS R
15 WINDMILLS L
-----------------------------------------
3 ROUNDS
15 TRX MUSCLE UP or (5 ring/ bar muscle up)
15 KB HIGHPULL SWING
15 RENEGADE ROWS + PUSHUPS DEMO
----------------------------------------------------
BUY OUT: 3 Rounds
20R/20L KB MTN CLIMBERS
15 PIRATE SWINGS (LIGHT WEIGHT AND PIVOT)



WALL BALL CHALLENGE or AIR SQUAT


260 wall walls
---------------------------------------
SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Strength:
KB Front rack Squat with TEMPO
3 sets x 6 reps
3330 tempo(:3 down, :3 pause, :3up,:0 at the top) :90 rest between ea set.


KB Front rack Squat
3 sets x 12 reps
Slightly heavier then weight used on tempo work. :60-:90 rest between ea set.
WOD: 5 ROUNDS
10 TRX JUMP SQUAT
250M ROW
5R/5L LUNGE BALL SLAM https://www.youtube.com/watch?v=ikd-V34_aH4
10 WALL BALL
250M RUN



WALL BALL CHALLENGE or AIR SQUAT


270 wall walls
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