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

4/7/2019 0 Comments

TXT PROGRAMMING 4/8/19-4/13/19 STRENGTH WEEK: #5

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30 STRENGTH   Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes
(really focus on getting them to the next level safely)
BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)
 30-45 WOD:  1 Minute At Each Station For Round 1, 40 Seconds At Each Station For Round 2, 30 Seconds At Each Station For Round 3, 20 Seconds At Each Station For Round 4 Of:   

  • KB Swing Switch
  • Wall Chair
  • Burpees Box Jump
  • Alternating Snatch
  • Birddogs (make it harder by knees hovering)
  • Pushup on DBL KB to DBLKB Bent over row
GRIP STRENGTH CHALLENGE
3 rounds
15 sec bar hang

TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  20-30 STRENGTH   Squats - Run the rack 3x on the Squat for 5 reps
(really focus on getting them to the next level safely)
BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)


30-45 WOD 10 Rounds For Time Of:
(if your class does not want to KBFLOW feel free to break up the exercises.)
https://www.instagram.com/p/BuKqL62Haf2/?utm_source=ig_share_sheet&igshid=1lzeiir627p4k

5/5 Alternating Burpee jump back, Clean, Squat, Press, Snatch (set it down and switch hands)
50 Rope Skips (25 Double Unders)
  
GRIP STRENGTH CHALLENGE
8 rounds 20/10
farmer carry

WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
20-30   STRENGTH Push Strength - Have everyone partner up for the ladder pushup. Partner A does 2 pushups then Partner B does 2. Then Partner A does 4 and B does 4. Move up in reps each set by 2 until you can’t complete the set. Then restart back at the beginning. If they can get to 10 reps it’s time to move up in difficulty.
(really focus on getting them to the next level safely)
BEGINNER - Kneeling Pushups (Get them to chest to ground before moving on)
INTERMEDIATE - Pushups (Get them to chest to ground before moving on)
EXPERT - TRX Pushups (Make it deep and keep the handles low to the ground)


30-45 WOD 15 Minute AMRAP Of:
Run 250m
20 Two Hand High Pulls
20/20 Grasshoppers
10/10 Goblet Lunges (or Jump Lunges)


GRIP STRENGTH CHALLENGE
3 rounds

15 sec Chin over bar hang  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30 Strength   Hanging Leg Raises - Form 2 lines behind the pullup bars and have them perform a set close to failure of one of the following variations of the hanging leg raise. You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
BEGINER - Hanging Knee Raises
INTERMEDIATE - Hanging Knees To Elbows
ADVANCED - Hanging Toes To Bar
EXPERT - Strict Toes To Bar (SLOW)
30-45 WOD   20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
Clean to windmill R next 20 sec do L arm (Alternate sides)
Sit up
Jump Rope Laying leg lifts over a KB


GRIP STRENGTH CHALLENGE
3 rounds
5 snatch r
5 snatch L
50m farmer carry



FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30 STRENGTH   Lower Pull Power - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
BEGINNER - Kettlebell Swings Two Hands One Bell (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Swings (Goal Is 2-50lb men, 2-30lb women)
EXPERT - Double Kettlebell Snatch (Goal Is 2-50lb men, 2-30lb women)


30-45 WOD Get As Far Through The List As Possible In 15 Minutes:
100 Rope Skips (30 D.U.)
20 TRX Rows or Pull Up
90 Rope Skips (27 D.U.)
20 KB Swings
80 Rope Skips (24 D.U.)
20 Jump Lunges
70 Rope Skips (21 D.U.)
20 One Leg Deadlifts (10 R/10 L)
60 Rope Skips (18 D.U.)
20 TRX Jump Squats
50 Rope Skips (15 D.U.)
20 Bottoms Up Presses (10 R/10 L)
40 Rope Skips (12 D.U.)
20 Wall Balls
30 Rope Skips (9 D.U.)
20 Mountain Climbers (R&L)
20 Rope Skips (6 D.U.)
20 Burpees
10 Rope Skips (3 D.U.)
GRIP STRENGTH CHALLENGE
3 rounds
20 sec bar hang

SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
20-30    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)


30-45 WOD
800m Run

-Rest 1-minute-

3 Rounds:
10 Pistols (mod: Box or TRX)
10 DBLKB SQUAT
10 DBL KB SWING
30 Double Unders (mod: 150 single unders)
30R/30L Mountain Climbers

-Rest 1-minute-

800m Run


GRIP STRENGTH CHALLENGE
3 rounds
3 monkey bar across the trx A frame

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.