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11/18/2018 0 Comments

TXT PROGRAMMING  11/19/18-11/24/18  STRENGTH WEEK: #5

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH:   HORIZONTAL PULL [10 MIN]
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives
B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall]


WOD: [5 min]
FARMERS WALK
Now walk for as long as you can before your grip starts to fail.

FOR BEST TIME: REPS 15/10/5 [10 MIN]
HANDSTANDPUSHUP OR PIKE PUSHUP
T2B
BOX JUMPS




AB CHALLENGE


80 Crunches
32 Leg Lifts


1min 15 sec Plank
---------------------------------------
TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH:
SINGLE LEG SQUAT 10 MIN EMOM Finish reps before the min is over a rest til next min starts.
5R/5L SINGLE LEG SQUAT WITH TRX, CHAIR OR NO ASSISTANCE.


WOD:


30/20/10
-WALL BALL (14lbW/20lbM)
-Bulgarian split squat (split reps)
-KB HIGHPULL (ground to chin)
-BALL SLAM (15lbW/25lbM)


AB CHALLENGE


85 Crunches
34 Leg Lifts


1min 20 sec Plank
---------------------------------------
WEDNESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH: DBL KB CHEST PRESS [10MIN]
RTR (run the rack)DBL KB CHEST PRESS working up to a 5 rep max. Once at top weight repeat 5 sets of 5 reps.

WOD: 5 ROUNDS [15 MIN]

5 TRX PUSHUP (get horizontal to make it hard.)
5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0
5R/5L KB CLEAN AND PRESS (35lbW/53lbM)
1R/1L TURKISH GETUP* from the TOP DOWN (35lbW/53lbM)
*After the last clean and press, from the lockout do the down phase of the getup
until you are laying down and then get back up.




AB CHALLENGE


90 Crunches
36 Leg Lifts


1min 25 sec Plank
---------------------------------------
THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
“THANKSGIVING SAMPLER PLATTER” 
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups or Pike pushup or Seated Shoulder press 
15 Kettlebell Swings KX 53lbW/70lbM
Then, 3 Rounds of:
15 Box Jumps
15 Hanging Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls KX 14lbW/20lbM
30 Sit-Ups
Then, 1 Round of:
50 Burpees


AB CHALLENGE


95 Crunches
38 Leg Lifts


1min 30 sec Plank
---------------------------------------
FRIDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
WARMUP CORE [10 MIN]
REP: 30/20/10
-VUPs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp
10 min Strength:
Sumo Deadlift High Pulls
Run the rack with 10 SDHP till you find a top weight. Stay heavy for 5 total rounds.




WOD: [15 MIN]
8 ROUNDS 20SEC ON //10SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas.
The Exercises: KX (35lbW/53lbM)
1. Clean, Squat, Press L
2. Clean, Squat, Press R
3. Pull over to KB SIT-UP

AB CHALLENGE


100 Crunches
40 Leg Lifts


1min 35 sec Plank
---------------------------------------
SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Strength: Strict Pull-ups
Beginner: 6 set of 3 pull-ups negative. Ample rest.
Intermediate: 6 sets of 4-5 pull-ups with bands.
Advanced: 5-6 sets of 5 pull-ups.


WOD: CHIPPER (Do it in any order you choose.)100 Jump Rope or KX 20 Double Under
90 sec L-SIT (90 seconds) do a total of 90 seconds doing an L-sit. Have them break up the time and rest however much they need to in order to achieve this 90 second goal.
80 Burpee Lateral Jumps (over the mat)
70 Sit-up
60 Super man
50 Pull up
40 Handstand Push up or pike pushup or seated dumbell press
30 (15/15) Goblet Box Step-ups KX Single kb 35lbW/53lbM
20 DBL KB Thrusters KX 35lbW/53lbM
10 TURKISH GETUPS KX 35lbW/53lbM


AB CHALLENGE


105 Crunches
42 Leg Lifts
1min 40 sec Plank

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