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12/17/2022 0 Comments

TXT PROGRAMMING 12/19/22-12/24/22 STRENGTH WEEK: #8

TXT PROGRAMMING
12/19/22-12/24/22
STRENGTH WEEK: #8
Happy Holidays TXT Community,
I hope you are all staying healthy and warm. We have some fun festive workouts next week. Monday we have our very first Hanukkah wod and end the week with the 12 days of Christmas Hooray!
Our holiday hours are: 
12/24 Christmas eve 8am-1pm
12/25 Christmas all clubs are closed
12/26 Monday All clubs open 8am - 1pm (No 6am classes)
12/31 NYE 8am - 1pm
1/1/2023 New years day closed
1/2/23 8am - 1pm (No 6am Classes)
I hope you have a very Happy Hanukkah, Merry Christmas & Happy Holiday season.
Christa  :)



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
5 min AMRAP
10/10 Side plank leg lift
10 Squat to Double reverse lunge (R/L)
10 Plank Jack to plank tuck
30 Jump Rope
 
    15-25    Core
1 min plank
 
2 Rounds 45/15
KB v-up or no weight
Single leg KB V-up
KB sit up w/ OH press 
Elbow plank hip taps
 
1 min plank
 
25-45     WOD 8 CRAZY NIGHTS 20 min cutoff
8 ROUNDS
8 PULLUP or TRX Pull Up
8 Box Jump or Shorter step hop
8 Wall Ball (KX 14w/20m)
8 Pushups (mod. Elevate to make easier)
4/4 Alt. Lunge
8 Dips on box or Dip bars
8 Burpees
8 Double unders or 40 Jump Rope
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
2 rounds 30 /10
KB Good mornings
Sit out to bridge
Sit up to Knee hug
Banded good morning
 
  
20-30   Power Lift - Swing & DeadLift
This is a great time to practice the hinge before the wod. You can also slowly try to work up to a heavy weight with great form.
10 Min AMRAP
3 R/L SA KB swing
3 Sumo DL
3 R/L SA DL (bell is on outside of leg)
3 KB Dead Swing
3 OH KB Swing
 
30-45    WOD: THE GRINCH 15 min completion 🙂
3 ROUNDS for time
1 Heavy Snatch R (If still learning the snatch do a heavy clean to press & snatch out)
1 Heavy Snatch L
2 Burpee Box Over
3 HEAVY DBL SWING CLEANS
4 Hand Stand Push-ups or 4 Pike Pushups or 4 Heavy Seated Shoulder press
 
If finished before 15 min
They get to do Burpee box overs til time is up
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
Warm Up :
REPS 20,16,12,8,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
 
    20-30   Vertical Pull 10 MIN EMOM
ODD: Max pullup or TRX Pull Up
EVEN: 10 Banded tricep ext & Bar hang
 
30-45    WOD
3 rounds for time
5 wall walks
1/1 TGU
5/5 TSU
15 Skull Crushers (KX 25w/44m)
250m row
  
THURSDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3 Rounds 30 on/10 off
Glute Bridge
Gob Squat
KB HALO alt sides
 
    20-30   Lunge AMRAP 10 min KB’s in rack position
RTR DBL KB FORWARD LUNGE 3 reps each side
5 sets of 3 heavy reps at top weight
 
30-45  WOD 3 rounds (18min)
1 Min in each exercise
-DBL KB DEVIL PRESS  (can be done with DB)
-Alternating Clean To Forward Lunge
-Swing to Swing Squat
-Wall Ball
-Alternating Single Arm Swing
-Hollow Hold with slow toe touch 
 
  
FRIDAY
        0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:30/20/10
-SWIMMERS
KB Windmill
Over head swing

 
    20-30    Vertical Press 10 min cutoff
3 x Superset
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
60 total Seated Strict press

 
    30-45    WOD DIE HARD WITH VENGEANCE
 For Time (If there are not enough rowers calories can be done on bike, ski erg & elliptical. Also people can do this out of order.)
  • 32w/40m calorie on Rower
  • 20 TRX Muscle up
  • 20 DBL KB Thrusters (KX 25w/44m)
 
SATURDAY 
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:5 MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
20 Sit Ups
10 inch worm burpees
Short jog
 
 
 
20-45 WOD For Time, adding one movement per round:
  • 1 Sumo Deadlift High-Pull (KX 55w/75m)
  • 2 Gob Thrusters (KX 35w/53m)
  • 3 Push Presses (KX DBL 35w/53m)
  • 4 KB High pull Swing (KX 35w/53m)
  • 5 KB Overhead swing (KX 35w/53m)
  • 6 Kettlebell Swings (KX 35w/53m)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (KX 20w/24m in)
  • 10 Double-Unders or 50 Jump Rope
  • 11 Burpees
  • 12 Overhead Walking Lunges (KX 25w/45m lb Plate)

  • Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP — 364 total repetitions.
 

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