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

2/17/2019 0 Comments

TXT PROGRAMMING   2/18/19-2/23/19      STRENGTH WEEK: #8

MONDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN)
-STRENGTH: (10 min) CORE
TURKISH GETUP
For 10 minutes, run the rack to find a 2R/2L max on the Turkish Get-up. It is helpful to start off on the weaker side!

30-45MIN -WOD:
Martha BENCHMARK

3 ROUNDS
40 seconds on 20 seconds off.
Count total reps of every exercise to score. Aim for higher total reps.


  • Swings (KX 35lb women, 50lb men)
  • V Ups
  • Double Unders or Jump Rope  (KX Double Unders)
  • Kettlebell Situps (KX Holding Kettlebell Overhead 25lb Women, 35lb Men)
  • Burpee Box Jump 
BOOTY CHALLENGE FEB
5 rounds
10 Blugarian split squat r
10 bulgarian split squat L

TUESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN)
WARMUP:
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS
10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL---modify with: plank

-STRENGTH: (10 min) Sumo Deadlift High Pulls
For 10 minutes, run the rack to find a 5 rep max on the SDHP. Think sumo wrestler, wide stance and narrow hands. Make sure to emphasize powerful legs, a tight core, and elbows stay higher than the KB.


25-45MIN WOD:
*THE SUBE*

20MIN CUTOFF
GUIDELINES
X = cardio
BEG: 50 jump jack, INT: 75 jump rope, ADV: KX 25 DBL UNDER (All Advanced is KX)

WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats
X
20 push ups
X
10 thrusters
X


BOOTY CHALLENGE FEB
3 sets 15 reps
side plank with leg lift R
side plank with leg lift L
x walks left and right

WEDNESDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
-STRENGTH: (10 min)Partner chin up (palms facing your face)  Perform 5-10 sets of 5 chin ups. If too easy add  some weight. 
For beginners, pair them together and have hanging partner cross their ankles, while partner squats down and helps them up (ankles/feet push off of  partners hands..)
WOD: 3 Rounds:
10 SWING FLIP SQUAT
(KX 35W/53M)
5/5 SNATCH (KX 35W/53M)
60 KB MTN CLIMBERS

2 Rounds:

15 V-ups
15 Russian High Pulls 
 (KX 35W/53M)
15 box jumps (modification: 10 high TRX jump squats)


1 Round:
8 TGU (4R/4L)
 (KX 35W/53M)

BOOTY CHALLENGE FEB
5-10-15-10-5

goblet squat

goblet reverse lunge

hip bridge


THURSDAY
BASIC MOBILITY 
(5 MIN) 
Isolated / Compound Joint Mobility.

DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)

20-30 min: STRENGTH(10 min): Partner walking lunges.  Partner A lunges, partner B planks.  Get creative with different planks each round
30-45 min: 
WOD:
3 rounds for time:

10/10 snatch (each side)
 (KX 35W/53M)
20 KB swings 
 (KX 53W/70M)
5 wall walks
20 wall balls 
 (KX 15W/20M)

BOOTY CHALLENGE FEB

5 min amrap

10/10 goblet box step up keeping one foot on the box

10/10clams

FRIDAY
BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility.
DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5MIN)

10-25min STRENGTH(15 min): TRX Plank with One arm KB ROW CLICK ME FOR DEMO
3 sets of 15 reps on right and left arm
Then 5 sets of 5 reps KB Strict Press (start on challenging weight.)

25-45min WOD: 20 min time cap 
The Jason Benchmark
1 round

(HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping.
44 DBL KB CHEST PRESS (KX DBL KB 35W/53M)
44 BURPEE (KX full burpee with pushup)
44 PULL UP  (KX STRICT)
44 PUSH UP

BOOTY CHALLENGE FEB
3 sets 15 reps

side lunge r and L

donkey kicks r and L



SATURDAY:
BASIC MOBILITY 
(5 MIN) 
Isolated / Compound Joint Mobility.

DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout)
SPECIFIC WARM-UP (5-10MIN)
20-30 min: -STRENGTH: (10 min) CORE
For 5 minutes, form two lines and have clients switch of doing 3-5 hanging leg raises.

THEN 5 Min Plank Test
  • Have clients attempt a 5 min plank hold.  Those that can't - Have them rest a bit, then get back to it!  Those that can- Congratulations, you're a plank nerd.
WOD:
8 rounds 20/10 (4min)
Hollow body hold 20 sec
alternate side planks for 10 sec rest


-THEN-
5 Rounds

10/10 KB Clean 
 (KX 35W/53M)
15 Ball Slam 
 (KX 20W/30M)
5 Pullups 
 (KX STRICT)

BOOTY CHALLENGE FEB
8 rounds 20/10 sec static squat

frog hops

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.