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10/7/2022 0 Comments

TXT PROGRAMMING 10/24/22-10/29/22 STRENGTH WEEK: #10

TXT PROGRAMMING
10/24/22-10/29/22
STRENGTH WEEK: #10



MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10 banded lat pulldown
10 banded tricep ext
10 jump jack
10 squats
 
    10-20    Vertical Pull Strength :  Do pull ups then do ball slams. Work between pullups and ball slam until you finish the pullup reps. 10 Min Cutoff
REP: 3-6-9-12-6-9-3 Pullup
REP: 5 Ball Slam 

ZOOM option
REP: 3-6-9-12-6-9-3 Burpee Bent over row
REP: 5 KB Swing (KX KB 35/53 lb)
 
20-45     WOD: 20 MIN
2 Rounds
- 2 minute Jump Rope (ZOOM jumping jacks/seal jacks)
- 1 minute Goblet squats (KX KB 35/53 lb)
- 1 minute THRUSTERS (KX KB 35/53 lb)
- 1 minute Burpee Thruster (KX KB 35/53 lb)
- 1 minute pull-ups (hard, fast).
- 1 minute ALT Snatches
- 1 minute burpee pull-ups (moderate intensity)(ZOOM Burpee Bent over row)
- 1 minute Alt OA High Pull 
- 1 minute burpee-pull-ups (slow and steady, but solid)(ZOOM Burpee Bent over row)
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Butt kickers
Ice skaters
Ball slam
Alternating step up
  
10-20   Lunges - 10 min cutoff 
RTR run the rack
Lunge across the room with dbl or single kb
 
20-45    WOD: 2 ROUNDS (20 Min Cutoff)
  • 12 GOB Squats (KX KB 35/53 lb)
  • 11 Push Ups
  • 5/5 GOB Reverse Lunges (KX KB 35/53 lb)
  • 9 Squat Bicep Curl (KX KB 35/53 lb)
  • 8 Sumo Deadlifts (KX KB 70/106 lb)
  • 7 KB Swings (KX KB 35/53 lb)
  • 3/3 Alternating Snatches (KX KB 35/53 lb)
  • 4 Renegade Rows + Pushup  (KX DBL DB 20/30 lb)
  • 3 Burpees
  • 2 Pull up
  • 1/1 TGU

 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 10/8/6
Band pull apart
Inchworm scorpion (half reps)
Iron cross
Dowel shrug over head
Beast bulldog
 
    20-30   Horizontal  Press Strength : 6-5-4-3-2-1 Reps for Time
(ZOOM if you don't have two KBs dbl the reps and complete of both sides)
  • Strict Presses (KX DBL KB 25/40 lb)
  • Push Presses (KX DBL KB 25/40 lb)
 
 
30-45    WOD: 4 Rounds for Time With a running clock, as fast as possible 
  • 20 Double-Unders or 100 Jump Rope or Jump Jack 
  • 10 Wall Walks demo or inchworm + pushup
  • 20 Box Jump Overs (KX 20W/24M in)




 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: https://www.youtube.com/watch?v=6Z2k1OvNKGs&feature=youtu.be
  • 2 Rounds: 20/10
  • Hollow Rocks
  • Alligator Rolls
  • Arch Rocks


    20-30    CORE: 10 min cutoff
  • 5 Rounds for Time
  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Crunch Tuck
  • 10 second Hollow Hold
 
30-45  WOD: 3 Rounds (15 Min cutoff)
  • 15 KB Sit-Ups (KX 35/50 lb)
  • 10/10 KB Russian Twists (KX 35/50 lb)
  • 10 Right Side Plank with Hip lift
  • 10 Left Side Plank with Hip lift
  • 10 T2B or v-up
  • 10 Box Jump or 5/5 step up
  
FRIDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3x side slide
10 kb swing
5 jump squat
10 beast bird dog

    10-20    Lower Pull Strength - 5 Rounds for Time
  • 10 Unbroken Deadlifts (KX KB 70/106 lb)
  • 50M/50M Single-Arm KB Overhead Walking Lunges (KX 35/53 lb)
 
    20-45    WOD: cindy description below
  • For Time
  • 4 Rounds of 'Cindy'
  • 10 Deadlifts (KX KB 70/106 lb)

  • 3 Rounds of 'Cindy'
  • 15 Deadlifts (KX KB 70/106 lb)

  • 2 Rounds of 'Cindy'
  • 20 Deadlifts (KX KB 70/106 lb)

  • 1 Round of 'Cindy'

  • 1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats (ZOOM if you don't have pull up bar supplement with overhead KB Swing KX 35/53)
 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 15/12/9
Seal jack
Touch jump
Butt kickers
Lateral leg scissors
5 Over head KB SWING (reps dont change)
 
    20-30    Horizontal Pull Strength - 
1-2-3-4-5-6-7-8-9-10 TRX ROW
20-18-16-14-12-10-8-6-4-2 Elevated Plank OA Row (split rows between arms)

30-45 WOD: AMRAP in 21 minutes
  • 3 Handstand Push-Ups or pike push ups
  • 6 Renegade Row + Push up (KX DBL DB 20/30 lb)
  • 9/9 Snatches (KX KB 35/53 lb)
  • 12 Goblet Lunges (KX KB 35/53 lb)
  • 15 T2B or V-ups
  • 18 calories on Rower

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