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

1/21/2018 0 Comments

TX​T PROGRAMMING 1/22/18-1/27/18 STRENGTH WEEK: #2

MONDAY
BASIC Isolated / Compound Joint MOBILITY (5 MIN) \
DOWELS STRETCH (5 MIN)
Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH: Push up/ Trx Row / jump squat ladder party!   Find a partner:  ROUND ONE Partner A does 2 pushups while partner B does 2 TRX rows, repeat by adding one rep each round and get up to 6 pushups for beginners, 8 pushups for intermediate and 10 pushups for advanced .   ROUND TWO. Start over at 2 reps of the push up this time substitute jump squats for the trx rows.   Get as far as you can in remaining time.. high five as necessary.


WOD:  2 rounds for time:
250m Run/Row
25 pullups
250m Run
25 pushups
250m Run
25 v ups
250m Run
25 goblet squats
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec PLANK WITH PARTNER SITTING ON YOU
30 sec PLANK
30 sec PLANK WITH PARTNER SITTING ON YOU
30 sec PLANK
30 sec PLANK WITH PARTNER SITTING ON YOU
30 sec PLANK


TUESDAY
GET THE CLASS IN A CIRCLE AND HELP THEM GET TO KNOW EACH OTHER  DURING BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10 MIN) 

STRENGTH: 10 min of  5 rounds:  Farmers carry 1 minute, plank 1 minute.  For advanced clients have them try the one arm farmers carry (30 sec each arm) make sure they stay stabilized and solid through their midline.
WOD:  
RUN – THEN,
3 rounds for time:
15 toes to bar
15 hollow body rock
15 situps
15 burpees             ** after 3 rounds finish with another run
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
1 MIN 2 people stacked on Forearm plank https://www.youtube.com/watch?v=beR5WD12Jfo
1 MIN 1 person stacked on
1 MIN Forearm plank

WEDNESDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)

dynamic stretch & WARM UP
STRENGTH:  10 min RTR on the KB dead swing for 8 reps.  Repeat top set for 3 rounds.
WOD:  5 rounds:
20 squats
10 kb high pull  right
10 kb high pull left
20 goblet walking lunges
250 m run

4 MIN PLANK NO REST
Make it harder by having arm and leg out
https://www.youtube.com/watch?v=T_Ayr1rUslM
30 sec Partner Plank hand holdL
30 sec Partner Plank hand holdR
30 sec Partner Plank hand holdL
30 sec Partner Plank hand holdR
30 sec Partner Plank hand holdL
30 sec Partner Plank hand holdR
30 sec Partner Plank hand holdL
30 sec Partner Plank hand holdR

THURSDAY
BASIC MOBILITY (5 MIN) 
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

STRENGTH: 10 min Pullup   - have clients do a ladder with a little rest in between, start at 2, go up by 1 all the way to 10 (if they can, scale as necessary, as well as add weight for advanced)
If there is still time have them start over at 2 reps and work the ladder again with a chin up
WOD:  AMRAP:
10 TRX  Muscle up
10 ball slam
10 Grasshoppers
10 Burpees box jump

4 MIN PLANK NO REST
https://www.youtube.com/watch?v=9GMR84A1IcM
1 Min Wheelbarrow pushup plank
1 Min Wheelbarrow pushup plank
1 Min Rotating side plank
1 Min Rotating side plank


FRIDAY
MOBILIZE TOGETHER AS A GROUP BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
dynamic stretch

SPECIFIC WARM-UP (5-10MIN) 
WARMUP:
STRENGTH: 10 min RTR on the walking lunge
WOD:   10 min EMOM of :  
6 deadlifts
6 push press
6 jump squats or box jumps
Finish with a 8 rounds 20 on //10 off of  skaters  
5 MIN PLANK NO REST
30 sec Plank and roll ball to partner
30 sec  Sideways Plank walk 5 right 5 left
30 sec Plank and roll ball to partner
30 sec Forward and backward plank walk 5 rep
30 sec Plank and roll ball to partner
30 sec  Sideways Plank walk 5 right 5 left
30 sec Plank and roll ball to partner
30 sec Forward and backward plank walk 5 rep
1 Min Plank High Five


SATURDAY
BASIC MOBILITY (5 MIN)  Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
DOWELS (5 MIN)  
WARM-UP of choice
STRENGTH:  RTR for 5 reps on the one arm press – repeat top set 2 times, then RTR one last time bottoms up style
WOD:  3 rounds for time
10 snatch right
10 snatch left
20 kb swings
5 wall walks


20 wall balls
5 MIN PLANK NO REST
1 Min  Plank with feet on partners knees as they wall sit
1 min Burpee
1 Min  Plank with feet on partners knees as they wall sit (switch partner)
1 min Burpee
1 min Plank Leg Lifts
​
SUNDAY 1/28/18


REST or 5 min plank on forearm or straight arm.
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.