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

9/23/2018 0 Comments

TXT PROGRAMMING 9/23/18-9/29/18  STRENGTH WEEK: #7

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: RTR Half Kneeling Press

Have clients reach a 5 rep max on the Half Kneeling Press.  Position is basically the bottom of a lunge with one knee resting on the ground.  If left leg is in front, the bell should be in the left hand. Have clients really weight their lead foot and tell them they should feel like they could stand up at any moment.  Repeat top set 3X

WOD:
15 Min AMRAP
250M Run
20 Wall Balls
10 Burpees


CHIN OVER BAR HOLD CHALLENGE 
1 pullup + 1 sec pause chin over bar hold
2 pullup + 2 sec pause chin over bar hold
3 pullup + 3 sec pause chin over bar hold
4 pullup + 4 sec pause chin over bar hold
5 pullup + 5 sec pause chin over bar hold


____________________________________


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


STRENGTH:  “Core Galore” 40 sec on 10 sec off of:
·         One Arm Hover plank Right
·         One Arm Hover Plank Left
·         V ups
·         Hipups Right
·         Chinees
·         Hipups Left
·         Leg Lifts
·         Plank With a knee lift (spiderman plank)
·         Situps    
·         Hollow Body Rocks
·         Bicycles
·         Superman Rocks
·         Mountain Climbers


WOD: KB SWING & WALL CHAIR + 250m RUN
·         Partner A Does 20 Swings while Partner B does a wall chair. When partner A finishes they switch. Then…
·         Both run 1 lap (if one partner is much faster, they do jumping jacks till “B” finishes the run)



CHIN OVER BAR HOLD CHALLENGE 
1 pullup + 1 sec pause chin over bar hold
2 pullup + 2 sec pause chin over bar hold
3 pullup + 3 sec pause chin over bar hold
4 pullup + 4 sec pause chin over bar hold
5 pullup + 5 sec pause chin over bar hold


______________________________________


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


STRENGTH Double Swing/High Pull/Snatch - At The top of each minute for ten sets/minutes have each person perform a set of Heavy double swings or high pulls or snatches depending on their current level for 15 reps. Make sure that they have perfect form if they are going to be swinging heavy or moving up in exercises. The following video contains the 3 elements of the exercises, if you can’t double high pull or snatch kettlebells with as much fluidity as this girl don’t try to teach it to others, remember monkey see monkey do!


WOD:     Run To The Hills
“Run To The Hills” For time with 25 minute cutoff:        
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



CHIN OVER BAR HOLD CHALLENGE 
1 pullup + 1 sec pause chin over bar hold
2 pullup + 1 sec pause chin over bar hold after each pullup 
3 pullup + 1 sec pause chin over bar hold after each pullup 
4 pullup + 1 sec pause chin over bar hold after each pullup 
5 pullup + 1 sec pause chin over bar hold after each pullup 


____________________________________


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


STRENGTH 15 min ODD & EVEN runs (NOT TIMED)
Run 250M THEN PERFORM EXERCISE
At the end of 1st, 3rd, and 5th RUN perform 8 LAWN MOWER ROW (on each arm) and 12 push-ups
At the end of 2nd and 4th RUN perform 5 tuck jumps and 15 TRX ROW
1st round = RUN 8 lawn mower rower + 12 pushups
2nd round= RUN 5 tuck jumps + 15 trx row
3rd round= SAME AS 1st
4th round = SAME AS 2nd

WOD:
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next.


Row 1000m or 300 rope skips or 150 DBL Unders
20/20 KB Clean & press
30 Ring dips
Run 400m
30 Overhead KB swings
20 bent over dbl kb row
10/10 Pistols


CHIN OVER BAR HOLD CHALLENGE 
1 pullup + 1 sec pause chin over bar hold
2 pullup + 1 sec pause chin over bar hold after each pullup 
3 pullup + 1 sec pause chin over bar hold after each pullup 
4 pullup + 1 sec pause chin over bar hold after each pullup 
5 pullup + 1 sec pause chin over bar hold after each pullup 
___________________________________


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


STRENGTH 7 minute EMOM (Every Minute On the Minute)
3 Heavy 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: (For Time)
50 Double unders or 150 Singles
---
then:
6 rounds:
6 R/6 L Snatches KX 35W/53M
6 Goblet Squats (same weight as snatch)
6 Toes to Bar (scale leg raises appropriate to skill level)
----
then: Two 250m Laps RUN or 500m row

CHIN OVER BAR HOLD CHALLENGE 
5 rounds

5 sec pause chin over bar hold + 1 pullup



___________________________________


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


STRENGTH PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)
  • Drop down for 60 seconds of timed regular push-ups
  • Flip over for 60 second sit-ups
  • 45 seconds wide push-ups
  • 45 seconds elbows-to-knees crunches
  • 30 seconds kettlebell diamond push-ups
  • 30 seconds V-UPS
  • Finish it off with a couple sets of 25 three-count arm haulers and flutters kick
WOD:
1 round FAST (WORK FOR FULL 15 MIN)
50 DOUBLE KETTLEBELL CHEST PRESS

50 RENEGADE ROW WITH PUSHUP

150 JUMP ROPE OR 50 D.U.

50 TRX PUSHUP

50 DIPS (RINGS, TRX OR ON A BOX.)

150 JUMP ROPE OR 50 D.U.

AFTER if they finish before everyone else they must TRX ROW until the 15 min is over.
If you run out of TRX have them do 5 reps and switch with a partner over and over again til the 15 min is over.



CHIN OVER BAR HOLD CHALLENGE 
5 rounds

5 sec pause chin over bar hold + 1 pullup

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.