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11/21/2021 0 Comments

TXT PROGRAMMING 11/22/21-11/27/21 STRENGTH WEEK: #2

TXT PROGRAMMING
11/22/21-11/27/21
STRENGTH WEEK: #2

Thanksgiving is this Thursday. On thanksgiving there will be an 8am TXT at live oak and ZOOM. All other classes are cancelled. The clubs will open at 8am on friday so there is no 6am txt friday. The only Friday classes are 8am ZOOM and Cabrillo, noon at live oak & 6pm at cabrillo. Saturday is a normal schedule. 
Have a very happy thanksgiving
Christa B



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 hindu pushup
3 inchworm scorpions
5 wall ball
50 jump rope
Short run
 
    20-30   Horizontal Press Strength 
TWO EMOM CHEST PRESS 5 rounds (alternate between EMOMs)
EMOM 1: 5x 1 arm KB Press R, 1 arm KB Press L, 1 Press Double KBs
EMOM2: 3x 5 pushup, 10/10 mtn Climber
 
30-45     WOD: 3 ROUNDS
27 Wall Ball (KX 14W//20M)
18 Sit Up (KX Ab mat Sit Up)
9 DBL KB Clean from the ground (KX 35W//53M)
THEN
1 min Rest Or Plank
THEN
3 ROUNDS
15 T2B or v-up
3/3 Goblet box step up or Lunges (KX 35W//53M)

 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 sec
KB Good Morning (held at chest) with KB reach when you stand (light KB)
4 high knees to Burpee no p.u.
    Alternating single leg v-ups
  
20-30  CORE Strength 10 min time cap
REPS 20/16/12/8/4
Russian twist (double count reps)
T2B or K2E or V-up
Superman
5 sec ARCH BODY HOLD (stays the same)
 
30-45    WOD 3 Rounds 45/15
  • clean, pivot, press with Pivot R then Clean pivot press with Pivot L  (KX 35W//53M) alternate sides https://www.instagram.com/p/B9J2HtOnnuu/?igshid=cs31v6ne5st8 modify with just strict press
- 1/1TGU (KX 35W//53M)
-Alternating snatch  (KX 35W//53M) 
-T2B  modify with K2E or vup
-Hollow Body Rock or dead bug
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 1,2,3,4.
Single Leg Deadlift each side
 
2 Burpees
 
10,9,8,7.
X-Walk or side plank leg lift each side
 
    20-30 Power Lift Strength DBL KB SQUAT
4 Rounds of
10 (2 sec pause at bottom of squat) Tempo squat
+
5 Regular tempo DBL KB Squat
REST REPEAT (The weight should be challenging and you can run the rack.)

(ZOOM 10 min EMOM Odd Min: Tempo squat 3 sec down 2 sec pause 0 up. Even min: 15 gob squat + 5 jump squat) 
 
30-45    WOD Partner up!! 5 rounds of the three EMOMS
circuit through the 3 EMOMs Partners will share the reps and split them up however they please. You must finish the first exercise in the EMOM before moving to the next. If they finish before the minute ends they get to rest. If you do not finish before the minute timer, you move on to the next exercise without finishing. If people don't want to partner or it's ZOOM half the reps for the EMOM.
EMOM 1
10 DBL SNATCH  (KX 25W//40M) single snatch is 6/6 split between partners
10 DBL SWING  (KX 35W//53M)

EMOM 2
20 v-up
20 pushups

EMOM 3
10 pullups (ZOOM 6/6 Lawn Mower row)
10 DBL KB or GOBLET Thrusters  (KX DBL 35W//53M)

  
Thanksgiving THURSDAY workout 8am at LIVE OAK only
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP 
5 KB Good Morning 
5/5 KB OA swings
3 inchworms
Burpee + Squat + Reverse Lunge R/L
 
    20-30    Vertical Pull Strength
8 min of max pullup negatives. 5 reps with a 3 count lowering (rest as you need to)
1 min MAX PULLUP
(ZOOM:10 MIN EMOMs
EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over

30-45  WOD: “Run To The Hills” For time with 20 minute cutoff:  (ZOOM: running can be 100 mtn climbers or bicycles.)
    250m run
    20 One Arm Snatches Right
    250m run
    20 One Arm Snatches Left
    250m run
    20 Burpees
    250m run
    20 One Arm Thrusters Right
    250m run
    20 One arm Thrusters Left
    250m run
    20 Jump Lunges
    250m run
    20 One Arm Swings Right
    250m run
    20 One Arm Swings Left
    250m run
    20 Jump Squats
    250m run
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
30 butt kickers
3/3 side plank hip lift
3/3 SA chest press
5 hollow body rocks
10 glute bridges
 
    20-30    LUNGE Strength 5 rounds
1 min rev. Lunge, squat, rev. Lunge body weight, squat repeat
1 min RTR 5/5 weighted forward Lunge (working up to a heavier KB each round.)
 
    30-45    WOD 15 Min AMRAP (stagger class)
6 Goblet squat with Bicep curl at bottom to goblet press with Tricep ext at top  (KX 35W//53M) https://www.instagram.com/p/B9MKsarB8cz/?igshid=kqx0gw2zb91w
3/3 (Start Kneeling) Bicep curl to Press//Lunge to Standing with KB overhead, then back down (KX 20W//30M)
6 Dbl KB Snatch  (KX 35W//53M)
6 Dbl KB Chest Press  (KX 35W//53M)
250M Row (ZOOM 6 Burpees)

 
SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Ball slam
Wall ball
Jump rope or jump jack
 
    15-25    Vertical Press Strength 10 min EMOM
EVEN swing clean to bottoms up press. 5R/5L
ODD 6R/6L Seated Alt Strict Press (DBL KB)
 
25-45 WOD    1 ROUND 10 spinal rock/ burpees (Modify by separating exercise into 10 hollow rock/10 burpees)

5 ROUNDS 
3 wall walk or 5 inchworm pushup
10 Sit ups

1 ROUND
10 Spinal rock/ burpees

5 ROUNDS 
10 OH KB SWING
10 TRX Y

1 ROUND
10 Spinal rock/ burpees

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