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

8/12/2018 0 Comments

TXT PROGRAMMING 8/13/18-8/18/18 STRENGTH WEEK: #1

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

SKILL:
10 min L-SIT PRACTICE
https://youtu.be/IUZJoSP66HI
LIFT STRENGTH: RTR Lunges - Start in light weight work up to heaviest.  
Work on partner walking lunges.
Have partner A lunge across the room and back followed by rest while partner B LungesBEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges
WOD:15 Minute AMRAP Of:
    1 min Plank
    20 Wall Balls
    20 Over head Swings
    10r/10L Goblet Box Step Up



HANDSTAND CHALLENGE 


1 min Head Stand



____________________________________

TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
SKILL:
10 min L-SIT PRACTICE


https://youtu.be/IUZJoSP66HI
Strength (10 min) Press Strength - Run The Rack On The Press For 5 Reps
(really focus on getting them to the next level safely)
BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men)
WOD:1 Minute at each station with no rest between stations for 3 rounds: (rest 1 min between rounds)
    One arm clean to Bottoms up press R
    One arm clean Bottoms up press L
    TRX T
    Chinees
    Superman Hold





HANDSTAND CHALLENGE 
1 Min Head Stand




______________________________________

WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
Skill:
10 min double under skill practice


https://youtu.be/iZamtJlKKt4
STRENGTH:20 Seconds On 10 Seconds Off for 10 rounds of:
BEGINNER - Lying Leg Raises
INTERMEDIATE - V Ups, Legs Stay Up
EXPERT - Full V Ups or Hanging Leg raise SLOW
WOD 15 min EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
Dbl Swing
Dbl highpull
Dbl snatch


EVEN MINUTE:
15 BALL SLAM



HANDSTAND CHALLENGE 
3 rounds 30 on 15 off
Handstand kick up




____________________________________

THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
Skill:
10 min double under skill practice


https://youtu.be/iZamtJlKKt4
STRENGTH: Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each
(really focus on getting them to the next level safely)
Kettlebell Sumo Deadlift KX 35w/53m


WOD: 15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
    -MANMAKERS (OR BURPEE) KX 15W/25M
    -KB Windmill R ( https://youtu.be/6651sjanpxI ) KX 20w/35m
    -KB Windmill L
    -Rope Skips or D.U. (+10X each round or x5 for DU)


HANDSTAND CHALLENGE 


3 rounds 30 on 15 off
Handstand kickup






___________________________________

FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
SKILL:
The importance of the hip hinge (see below.)
https://youtu.be/esGYTeI6r14
8 ROUNDS
20 on 10off
Dead swing (SEE BELOW VIDEO)
https://youtu.be/1OqP7vZtERo
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)
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: KX 35w/53m
    DBL KB SNATCH
    DBL KB HIGHPULL SWING
    DBL KB SWING
    DBL KB SUMO SQUAT
HANDSTAND CHALLENGE 


3 rounds 30 on 15 off
Handstand against wall optional shoulder tap



___________________________________

SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
SKILL:
The importance of the hip hinge (see below.)
https://youtu.be/esGYTeI6r14
8 ROUNDS
20 on 10off
Dead swing (SEE BELOW VIDEO)
https://youtu.be/1OqP7vZtERo


STRENGTH: Leg Strength - Run the rack on the Squat  or Pistol for 5 reps
https://youtu.be/t7Oj8-8Htyw
(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 - (pistol)One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)
30-45 10 Rounds as fast as possible of:
    10 Snatches Right
    10 Snatches Left
    10 Abmat situps

HANDSTAND CHALLENGE 


3 rounds 30 on 15 off
Handstand against wall optional shoulder tap

​
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.