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3/17/2019 0 Comments

TXT PROGRAMMING   3/18/19-3/23/19      STRENGTH WEEK: #2

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 (5-10MIN)
Complete 3 rounds (not for time - use it to warm up)

10 Push Ups
10 Walking Lunges
20 PVC Pass Throughs 
10 Cal Row/100m Run
STRENGTH:   
Double KB Chest Press + 10 HR push-ups
-Run the rack with 5 reps of double chest press. When you achieve your top weight, superset you chest press with 10 hand-release push-ups. Try to go directly from you chest press into your push-ups, and save the rest till after the superset. If you need to, create a time cap appropriate to the fitness level of your class.




15 min WOD:  2 rounds for time:
Run/Row 250m
25 pullups
Run 250m
25 pushups
Run 250m
25 v ups
Run 250m
25 goblet squats (KX 40W/60+M)



Back Strength CHALLENGE
2 rounds
10 Bent over row
20 band pull aparts

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 (5-10MIN) (CREATE YOUR OWN) or
5 minute AMRAP of: 
5 Pull Ups or TRX Row
5 Burpees
20 PVC Pass Throughs 
10 Wall Balls

15 min STRENGTH:
: Core Circuit
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L
WOD:
3 Rounds. 1 minute per exercise. Perform as a circuit.
-Jump Rope (good opportunity to practice DU)
-Sumo Deadlift High Pull (KX DBL 25W/DBL 53M)
-Alternate 3R/3L Lawnmower Rows (KX 35W/53M)
-Ball Slams (KX 15W/30M)
-Reverse plank




Back Strength CHALLENGE
3 rounds
15 trx row
250m row



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)
Complete 4 rounds (not for time - use it to warm up)
10 Push Ups
15 Air Squats
10 Box Step ups
5 Inch Worms 
10 KB Swing

STRENGTH:
5 Min Ascending EMOM (KX DBL 35W/ DBL 53+M) (NO SWING CLEAN)
6 DBL KB cleans
8 DBL KB cleans
10 DBL KB cleans
12 DBL KB cleans
14 DBL KB cleans
WOD:


“Run To The Hills” For time with 20 minute cutoff:  (KX 35W/53M)
   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




Back Strength CHALLENGE
8 rounds 20/10
trx back fly



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) (CREATE YOUR OWN)
Complete 3 rounds (not for time - use it to warm up)
5 Scapular retractions
10 Push Ups
10 Double Unders / 40 Skips
10 Wall Balls



STRENGTH:
Vertical Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - Pullup Negitaves (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - Bodyweight Pullups (Goal Is 5 Reps For 5 Sets)
EXPERT - Weighted Pullup (Max Weight For 1 Rep Goal Is 2-30lb Women/2-50lb Men)


WOD:
Get As Far As You Can Through The List In 15 Minutes (Cut Off At 15 Min) (KX 35W/53M)
100 Rope Skips (20 DU)
50 Over head KB Swings  (KX 35W/53M)
80 Rope Skips (16 DU)
40 High Pulls Right  (KX 35W/53M)
40 High Pulls Left
60 Rope Skips (12 DU)
30 Swings Right  (KX 35W/53M)
30 Swings Left
40 Rope Skips (8 DU)
20 Bottoms up press Right  (KX 20W/35M)
20 Bottoms up press Left
20 Rope Skips (4 DU)
10 Pullups
10 Pushups
100 Rope Skips (20 DU)



Back Strength CHALLENGE
3 rounds
10 good morning with kb held at chest
20 swimmers



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 (5-10MIN) (CREATE YOUR OWN) or
6 minute AMRAP of: 
15 Butterfly Sit Ups
20 PVC Pass Throughs 
10 Cal Row/100m Run
5/5 Iron cross
5/5 Scorpion

STRENGTH:
TRAVELING LUNGES 5X12
6R/6L Lunges. Only 5 rounds TOTAL. Do not run the rack for 10 minutes. If the find their max weight, stay at the weight.



WOD: (for time)


30 Box Over (KX 20'W/24'M)
---
4 Rounds:
10 DBL KB thrusters (KX 25W/40M)
10 Burpees (must clap hands above head)
---
15/15 Reverse O.H. DBL KB LUNGE (KX DBL KB 20W/35M)




Back Strength CHALLENGE
5 rounds
1 lap farmer carry
10 bent over back fly
10 banded lat pulldown

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) (CREATE YOUR OWN) Or
6 minute AMRAP of: 
15 Air Squats
5 Touch Jumps
10 Wall Balls
5 Frog planks


STRENGTH:
7 minute EMOM (Every Minute On the Minute)
3 Heavy KB Squats
5 Burpees
**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 20 MIN CUTOFF
**MAX EFFORT!!! SPRINT**
**FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH**



3 ROUNDS:
SHORT SPRINT
15 ABMAT BUTTERFLY SIT-UPS
10 Box Jump


REST 1 MINUTE


3 ROUNDS:
15 DIPS
12 DBL KB Bent over row




Back Strength CHALLENGE
5 min EMOM
ascending reps
start at 5 pullups and add 3 reps every round
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