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1/13/2019 0 Comments

TXT PROGRAMMING 1/13/19-1/19/19STRENGTH WEEK: #3

MONDAY:
0-10 min    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
-SKILL: Double unders
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher.


-STRENGTH: CORE
8 MINUTE E.M.O.M. - 7 Hanging Leg raises
-Every minute on the minute, perform 7 hanging leg raises.
Modifications:
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually tough knees to elbows (for real)
Advanced: Touch toes to bar


-WOD:
4 Rounds:
12 KB Overhead swing
12 Dips
12 V-ups 12 Burpee box jump
12 Sumo Deadlift High Pulls


January CHALLENGE Bi's & Tri's
https://www.youtube.com/watch?v=vnqzOcMvut4
https://www.youtube.com/watch?v=waeN0w5EhQY
3 rounds
15 kb reverse curl
15 supine kb tricep extension


TUESDAY:
0-10 min    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
-SKILL: Double unders
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher.


-STRENGTH: Front Rack Reverse Lunges
Run the rack with front rack reverse lunges in sets of 4R/4L. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight.
-WOD:
24-18-12-6
Wall balls
DBL KB Push press
X2 Mountain Climbers hands on KB
Abmat Sit-ups


January CHALLENGE Bi's & Tri's
https://www.youtube.com/watch?v=vnqzOcMvut4
https://www.youtube.com/watch?v=waeN0w5EhQY
5 rounds
5 kb wide cup curl
5/5 Supine kb crossbody extension


WEDNESDAY:
0-10 min    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
-SKILL: HANDSTAND or Crow Pose
-4 Tabata rounds of Handstand hold

10-20 min STRENGTH: Bent-over Rows
Run the rack with bent over rows in sets of 5 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING!

-WOD:
12 minute ascending AMRAP: (1 rep first round, 2 reps second round...)
Burpees
TRX row
Goblet squats
X10 Jump Rope

FINISHER:
1 minute Plank (hardest modifications possible) 1 minute Reverse Plank


January CHALLENGE Bi's & Tri's
https://www.youtube.com/watch?v=vnqzOcMvut4
https://www.youtube.com/watch?v=waeN0w5EhQY
4 rounds
10 bent over tricep kick back
10 cross body kb cup curl


THURSDAY
  10 min:         Isolated / Compound Joint Mobility.
10min:     Technique and Form Warm Up (choose according to the day’s workout)
-SKILL: HANDSTAND or Crow Pose


-4 Tabata rounds of Handstand hold


STRENGTH:
7 minute EMOM (Every Minute On the Minute)
3 Heavy Squats
5 Burpees (no push-up if they came on Wednesday...ouch)
**have your class warm up their squats first and find their ideal weight before you start your EMOM. Incorporate some dowel work and bodyweight squats into your warm up**

WOD: (For Time)
50 Double unders or 250 Singles
---
then:
6 rounds:
6 R/L Snatches
6 Ball Slam (same weight as snatch)
6 Hollow body rock
----
then:
2 Laps run or 500m row


January CHALLENGE Bi's & Tri's
https://www.youtube.com/watch?v=vnqzOcMvut4
https://www.youtube.com/watch?v=waeN0w5EhQY
5 min emom 5 kb cup hold curl
5 diamond pushup

FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Warmup to fit the strength and wod
15-25MIN -STRENGTH: CHEST PRESS
Have clients run the rack with single-arm chest press for 5 reps each side. Have students complete 4 sets at top weight.
25-45 WOD:
PUSHUPS AND ABS
1 ROUND OF (5 MIN)


  • Drop down for 60 seconds of timed regular push-ups
  • Flip over for 60 second sit-ups
  • 45 seconds wide push-ups
  • 45 seconds elbows-to-knees crunches
  • 30 seconds kettlebell diamond push-ups
  • 30 seconds V-UPS
  • Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

1 round FAST (WORK FOR FULL 15 MIN) NO CHIPPING
50 DOUBLE KETTLEBELL CHEST PRESS


50 RENEGADE ROW WITH PUSHUP


150 JUMP ROPE OR 50 D.U.


50 TRX PUSHUP


50 DIPS (RINGS, TRX OR ON A BOX.)


150 JUMP ROPE OR 50 D.U.


AFTER if they finish before everyone else they must TRX ROW until the 15 min is over.
If you run out of TRX have them do 5 reps and switch with a partner over and over again til the 15 min is over.



January CHALLENGE Bi's & Tri's
https://www.youtube.com/watch?v=vnqzOcMvut4
https://www.youtube.com/watch?v=waeN0w5EhQY
10,9,8,7,6,5,4,3,2,1
Supine skull crusher
static squat (kneeling) Preacher curl



SATURDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 -SKILL: Handstand (Push-up) Practice https://www.youtube.com/watch?v=InRvHNUOlSs
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.


--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.


20-30 MIN STRENGTH
TURKISH SITUP
For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up. It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight.

30-45 -WOD:
15 minute AMRAP:
LAP
20 travelling lunges
20 (10R/10L) snatches
20 Abmat sit-ups
60 Double Unders (180 singles)
20 TRX Rows
20 Air squats



January CHALLENGE Bi's & Tri's
https://www.youtube.com/watch?v=vnqzOcMvut4
https://www.youtube.com/watch?v=waeN0w5EhQY 3 rounds
15 static squat hanging one arm kb curl R
15 static squat hanging one arm kb curl L
15 one arm over head head extension standing R 15 one arm over head head extension standing L
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