TXT PROGRAMMING 3/23/20-3/28/20 STRENGTH WEEK: #5 written By Coach Tricia & Christa

Happy Monday!
We look forward to training and working with you in our new TXT ZOOM Classes. We are new to this platform so it may take a few days to gain our sea legs but rest assured we hope to bring you the best workouts and have a great time!
All the workouts can be modified for body weight. We have written it so that you can use the one or two kettlebells that you have borrowed during this time. If you have not yet borrowed kettlebells please contact us at [email protected] and we will do our best to help you borrow some weights. Please also contact us to get the password to join TXT ZOOM Classes. The TXT ZOOM Classes are for active TXT members. The weekly wods will continue to open to everyone. 
We hope that you and your family is safe and healthy during this time. 
Thank You for choosing Toadal Cross-training!

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up: 
3 sets of 10 reps 
Y, T, A (all 3 is 1 rep) https://www.youtube.com/watch?v=DdlJ9YuirbY
Supermans
Single Leg Glute Bridge L
Single Leg Glute Bridge R
 
20-30  Strength Horizontal Pull 10 min 
Superset 
5 sets 4R/4L tempo reps Lawn mower Row (TEMPO 3 up, 3 hold, 3 down, 0 Bottom)
5 sets 1 min `Scarecrow Extension https://www.youtube.com/watch?v=w20teNVPCc8
 
30-45 WOD: 
5 Rounds (15 Min cutoff)`
10/10 KB Snatch or O.A. Swing
5 Inchworm full plank walk out
15 Sumo DL High Pull
20 HollowBody Rock
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
  WARM UP: 
10R/10L Side plank leg lift
10R/10L Clams 
10R/10L Lateral Side Steps
 
20-30  SQUAT Strength (10 min)
5 Sets of 5 Reps (3 down, 3 pause, explode up)
5 sets 10 reps Swing squat or kb swing https://www.youtube.com/watch?v=L5pcLcSvIGQ
 
30-45 WOD 3 Rounds (15 Min)
 1 MIN 5R/5L Bulgarian Split SQ or Split SQ
1 MIN Boat Pose Hold
1 MIN Squat to lateral leg lift 
1 MIN Plank (ADV. 30/30 O.A. & O.L Plank)
1 MIN REST 
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique  
Warm Up: 5 MIN AMRAP
10 Scapula Push Up
10/10 Plank Shoulder Taps
20/20 Bicycles
10/10  steps of Side shuffles or 30 Jumping Jacks in place
 
20-30    Strength Horizontal Press (10 MIN)
(5 MIN) 3 Sets of 12R/12L Reps (if weight is to challenging do 10 reps) 
One Arm Chest Press (Hips Up)
 
(5 MIN) 5 ROUNDS 50 on/10 off CLOSE GRIP KB GOBLET PRESS BURN OUT 
 
30-45 WOD 15 MIN Ascending AMRAP (start at 3)
Kettlebel Pull Through
O.A. or Goblet Thrusters
Push Up and Twist
KB Highpull Swing
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up:
2x 30 on 10 off
Toe taps
Mtn Climbers
Plank Jacks
Lateral Leg scissors
 
20-30  CORE Strength 30/20/10 (10 MIN)
V-Ups
R/L Side V-Ups
R/L V-Ups
3R/3L shuffle step 3x
 
30-45  WOD 20 MIN CUT OFF
1 Time Through
 
15 Burpees
15 KB Sit Up
15 E.S. Ceiling stomp with a twist
  https://www.youtube.com/watch?v=dZGlQjd0OIw
10 Burpees
10 KB Sit Up
10 E.S. Ceiling Stomp with a Twist
5 Burpees
5 KB Sit Up
5 E.S. Ceiling Stomp with a Twist
 
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique
Warm Up: 3 Rounds
10 KB Good morning
5 KB Swing
10 Plank hops
5 Hop forward shuffle back 
 
20-30    Strength Power lift (10 MIN)
Single Leg Romanian Deadlift 5 sets of 3R/3L  (TEMPO explode up, 3 down, 2 pause at bottom do not touch ground)
Sumo Deadlift 3 sets of 10 reps no tempo
 
30-45 WOD 15min. AMRAP
O.A. 5 Swing/ High Pull /Snatch
10/10 KB Swing Clean to O.A. Front Rack Rev. Lunge
15 Butterfly Sit Up
 
SATURDAY 
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: REPS 20/15/20
Dowel/ Broom Stick Scapular Retractions
Sideplank hiplift R
Sideplank hiplift L
Pull over to KB SIT-UP

20-30  Strength Vertical Pull (10 MIN)
4x 10/R/10L Prone or Plank KB Pull and Push OR 5 reps Tempo ( explode up, 3 hold, 3 down) Pull ups if you have a pull up bar
 
:
30-45 WOD: (15 MIN)
Round 1, 1 MIN  At Each Station 
Round 2, 40 Seconds At Each Station 
Round 3, 30 Seconds At Each Station For 
Round 4 20 Seconds At Each Station
 Plank Up Downs
Wall Chair
Burpees
Bent over single arm single leg KB Row L
Bent over single arm single leg KB Row R
REST



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In health & kindness,
Christa Berry
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