Toadal Cross Training Santa Cruz CA.
  • What is T.X.T?
  • WEEKLY WODs
  • SCHEDULES
  • CONTACT US
  • YOUR TRAINERS
  • MEMBERSHIPS
  • TXT ZOOM online classes
  • What is T.X.T?
  • WEEKLY WODs
  • SCHEDULES
  • CONTACT US
  • YOUR TRAINERS
  • MEMBERSHIPS
  • TXT ZOOM online classes
Search by typing & pressing enter

YOUR CART

10/27/2019 0 Comments

TXT PROGRAMMING 10/28/19-11/02/19 STRENGTH WEEK: #4



MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 Warm-up game tic tac toe with medball
20-30  Strength Power Lift 10MIN - RTR 3x, 5R/5L KETTLE BELL CLEAN FROM THE GROUND.
Choose single or double kettle bell.
Work up to heaviest kettle bell clean with great form. No rounding in the upper back.
Shoulders always packed. Feet screwed into the ground.
When standing hips should be directly over hips (think plank.)
 
30-45 WOD 16 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 Wall Ball
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  Warm-up game Tag (your rules)
-SKILL: ENGAGING SHOULDERS AND UPPER BACK.
5 rounds 15 sec on/10sec rest
Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders.
5 rounds 15 sec on/10off
Bent over dowel rows
20-30  Vertical Pull Strength 
 
PULLUP NEGATIVES with Partner pullups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps
Beginner: TRX
Intermediate: Use bands
Advanced: weighted
30-45 WOD
 1 time fast
1 min FLUTTER KICKS
100 Frog Jumps
90 KB SWING
80 (40/40) SITOUTS
70 KB HIGHPULL
60 OH KB SWING
50 DBL UNDERS or 250 JUMP ROPE
40 (20/20) KB Mtn Climber
30 (15/15) KB WINDMILL
20 BALL SLAM OR BATTLE ROPE SLAM


10 DBL KB PUSHUP TO LSIT
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
WARM-UP:game dodge ball (your rules.)
-8 Tabata rounds of pulsing lunge.
20-30    Lunge Strength -
3X Run the rack (RTR) Split Squat Lunge stance (no foot on box)  5R/5L reps. When you reach your top weight, 
back to the beginning of the rack and work your way back up again. Stress the importance of a tight core.
 
30-45 WOD 12 min EMOM
3 ROUNDS
1 MIN: 5R/5L Single KB HIGHPULL from ground (KX 35w/53m)
1 MIN: 5 WALL WALK OR 10 HANDSTAND PUSHUP
1 MIN: 5R/5L GOBLET ROCKING LUNGE  (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m) OR no weight for best movement
1 MIN: 10 TRX ATOMIC PUSHUP   demo https://www.youtube.com/watch?v=yiha6FrvGXY (modify to reg pushup with knee drive or KB Chest press)
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 Warm-up game musical chairs

20-30  Vertical Press Strength
KB Strict Press
4 sets x 8 reps
Increase weight off of previous weeks.

KB Palms Facing Strict Press
3 sets x 12 reps

Farmers Carry
4 sets x 20 sec on // 10 sec PLANK
:20 carry, done as a superset with plank

30-45  WOD   10 ROUNDS
5 SITUP
5 TRX L-SIT CHINUP
5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4
50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 Warm-up game CAPTURE THE FLAG
-SKILL: KIPPING learning the superman & hollow body hold to help with KIPPING PULLUPS. Keep tight while rolling over to switch pose.
5 rounds
15 sec  hollow body hold then roll over holding right
15 sec superman hold
20-30    Core Strength 10 min
100 Dead Bug
100 Bird Dog
1 Min Plank
 
30-45 WOD SET A TIMER: 3 rounds of 3 min on//1 min hollow hold
RUN 150m
1 lap Alligator or bear crawl crawl demos https://www.youtube.com/watch?v=0gW31LNyiCA
12 DBL KB clean from ground and squat
12 Box jump over or step up over
12 (hold) V sit with leg lifts
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Lift Strength
Conventional Dead lift
3 sets x 5 reps
touch and go, only tempo is :3 lowering to the floor

Sumo Dead lift
3 sets x 6 reps
 
30-45 WOD
1 Minute at each station with no rest between stations for 4 rounds: (rest 1 min between rounds)
  • Mountain Climbers Or TRX Mountain Climbers
  • KB Drag
  • Wall Balls
  • Bar Hang
  • REST 1 Round
0 Comments



Leave a Reply.

Check out ALL the fun

Class Schedule
Daily WOD

Locations

Live Oak
Downtown
Cabrillo Fitness
Scott's Valley
West Side

Get in touch

Email us to receive
a free class trial


photo credits

Michelle Grambeau
Our trainers and TXT members 
Picture
Picture
© COPYRIGHT 2015. ALL RIGHTS RESERVED.