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1/23/2017 0 Comments

TXT PROGRAMMINGCARISSA WEEK STRENGTH WEEK #9 1/16/17-1/21/17

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WORKOUTS

 

MONDAY

0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

 

STRENGTH:  TGU

 

Have clients RTR on the TGU.  Work with them on form, focus, and concentration.  Try and get them to a safe PR.  

 

WORKOUT:

 

In 15 min get as far as you can, start with 30 reps of each exercise and reduce by 5 each round :
 
Bicycles/Chinees
Snatches (Right)
Grasshoppers (grasshoppa)  or Mountain climbers
Snatches (Left)
 

 

TUESDAY

0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

 

STRENGTH:  Split Row

 

Have clients run the rack on the Split Row.  Once an 8 rep max is reached, have them repeat three times.

 

 

WORKOUT:

 

15 minute AMRAP:

5 pullups
10 skaters (10R&10L)
15 situps
20 double unders/125 rope skips

 

WEDNESDAY

0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

STRENGTH:   Squat
 

Have clients RTR on the Dbl KB Squat.  Find 5 Rep Max and repeat top set 3X. 

 

WORKOUT:  For Time...

 

10, 9, 8 , 7, 6, 5, 4, 3, 2, 1 Reps Each Side of the Following Complex-

OA Swing (R)

OA Clean (R)

OA Rack Squat (R)

OA Press (R)

Repeat on Left Side

 

 

THURSDAY

0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)  

 

STRENGTH:  Pushup Ladder

 

Have clients partner up and do a pushup ladder.  Start at 2 reps and go up by two.  

 

WORKOUT:  

 

15 min AMRAP:
Run
20 wall balls
20 swings
20 chinees (10R&10L)

       

 

FRIDAY

0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout.

 

STRENGTH:  (core) 

 

       30 sec on 15 sec off of:
         Russian twist
         Diagonal toe touch 
        V ups        
        Side plank  Hipups Right
        Chinees
         Side plank  Hipups Left
        Leg Lifts
        Plank up downs 
        Situps           
        Hollow Body Rocks
         Flutter kicks 
        Superman Rocks
         Plank wall touches 

 

WORKOUT:    
 
5 minute partner A planks while partner B does 10 spinal body rocks
 
THEN:

            10 min EMOM: every minute on the minute perform :
           7 SDHP, 7 chinees, 10 double unders  
 

 

SATURDAY

0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)

 

STRENGTH:  RTR on the Dbl KB Thruster for 8 reps 

 

Workout: 
 

 For time: (25 minute cut off)

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
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