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TXT STRENGTH WEEK 5
TXT PROGRAMMING 12/15/25-12/20/25 STRENGTH WEEK: #5 MONDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 Min AMRAP 10 TRX Row 10 Down Dog to Lunge Step Up 10 Double Pulse Squat to Tuck Jump (Or squat jump) 1 lap/down & back Bear Crawl (keep hips low) 50 Jump Rope 20-30 Strength Horizontal Pull RTR 5R/5L Lawn Mower Row when you find your heaviest weight do a 5x5 30-45 WOD BUY IN: 30 Close Grip KB Bent Over Row 3 ROUNDS 45/15sec TOGETHER KB Drag (start in hike position, keep hips low, drag KB, then shuffle back) Lawn Mower Row - R Lawn Mower Row - L KB Swing High Pull (both hands on bell) BUY OUT :30 Close Grip Bent Over Row TUESDAY - 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 Rounds 35/10 sec Big Girl Clam R Big Girl Clam L Double Squat, Double Rev Lunge Grass Hoppa 20-30 SQUAT Strength RTR With 5 DBL KB SQUAT then 5x5 at top weight 30-45 WOD 5 Rounds 10/10 Snatch to curtsey lunge (lunge back with same side as KB) 10 (count your press) KB russian twist w/ press 5/5 Clean to Forward lunge 10 Push up WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 30/10 Lateral High knees Butt kickers + Arm swings across front Sit up Inch worms 15-25 Strength Horizontal Press (KB CHEST PRESS) RTR 5 DBL KB CHEST PRESS then 5x5 at top weight 25-45 WOD 10 rounds 50 MTN CLIMBER 10 Pull up 20 DBL KB CHEST PRESS 30 SQUAT (body weight) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 10 Dead bug 10 Bird dog 5 boot strapper 10 Seal jacks 10 KB Swing 10-30 CORE Strength 3 ROUNDS 1 min on each (no rest) Bicycle Leg scissors (up/down) Sit up russian twist KB Dead Bug Leg scissors lateral 30-45 WOD 15 Min AMRAP 10 Reverse plank leg lift 20 GOB Thruster 30 Frog Hop 40 Sit up 250m RUN or ROW FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 AMRAP 40 mountain climbers 10 Glute Bridges 5/5 Alternating side lunges 10 Inch worm + push up 20-30 Strength Power lift Deadlift RTR 5 SUITCASE DEADLIFT then at top weight 5x5 30-45 WOD 14 MIN EMOM ODD: 5R/5L Single Leg Deadlift, then hollow body hold the rest of the min EVEN: 10 Heavy Sumo DL, then PLANK or Handstand or Headstand the rest of the min (PLEASE NO SHOES ON WALLS) SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 Rounds 30on/10off Jumping Jacks Diver Sit up Plank to T Serratus push up to pike 15-25 Strength Vertical Pull 10 min AMRAP 5 Pullups 10/10 Plank + One Arm Banded Lat Pull 25-45 WOD 20min Cutoff 3 Rounds 7 Sprawls 7 Jump Squats 7 Push Ups -THEN AMRAP for remainder of time- 5 Superman to V Up 5/5 Sit Outs 5 Wall Walks or Inch Worm (PLEASE NO SHOES ON WALLS) 5/5 Forward/Side/Reverse Lunge
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TXT PROGRAMMING
12/08/25-12/13/25 STRENGTH WEEK: #4 Hi TXT Community, Here’s Week 4 of your 10-week Kettlebell Strength & Conditioning programming. Week 4 is the “Power & Control” week: reinforcing technique under fatigue and introducing explosive movement patterns. It is also the last week before we got to lower reps and heavier weights. Have a great time with class and may the wods be ever in your favor, Christa B MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional Warm-Up (5 Minutes) 3 Rounds: 5 KB Dead Clean + Strict Press (light-moderate) 6 KB Romanian Deadlifts (slow tempo: 3 sec down) 5 Jump Squats (bodyweight, stick the landing) 10 Mountain Climbers (active core engagement) 15-30 Strength: Power Pull Focus (15 Minutes) Run the rack to find your 8 rep working weight. 4 Sets of 8 reps KB Double Clean + Front Squat Rest 45–60 seconds 30-42 WOD: AMRAP 12 – Complete as many rounds as possible: 3/3 KB Renegade Rows 8 KB Sumo Deadlift High Pulls 50M Farmer’s Carry (heavy KBs) 250 M Run or Row 42- 45 Cool Down (3 Minutes) Stretch & Reset: Lat Stretch on wall or box – 30 sec/side Thread the Needle – 30 sec/side Seated Forward Fold – 1 min TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional Warm-Up (5 Minutes) 3 Rounds: 6 TRX Rows 6 KB Halo to Reverse Lunge (light KB, alternate sides) 10 Scap Pull-Ups or Wall Slides 10-second Dead Hang (or Suitcase Carry if no bar or member has shoulder issue) Tips:
Tip: Vertical pulling is about more than just getting your chin over a bar—it’s about owning your scapular position, mastering control, and developing true back strength. 4 Sets x 4 reps Pull-Up Negatives or Banded Pull-Downs. Tempo is 3 sec down, then a controlled up or assisted pull up. Rest 45 seconds after each set THEN 3 ROUNDS 20 seconds/side DBL KB Front Rack March (Anti-Rotation Core) 6/6 Half-Kneeling KB Single Arm Strict Press 6 reps KB Pullover in Glute Bridge position 30-43 WOD: KB Complex (12 Minutes) EMOM x 12 (Every Minute on the Minute): Alternate A & B Odd Minutes: Complex A 3/3 KB Snatches OR OA Swing 4/4 KB Russian Twists 5/5 KB Gorilla Rows Even Minutes: Complex B 2 rounds OF 3 Double KB Swings 2 Double KB Cleans 1 Double KB Thruster 43-45 Stretch (2–3 Minutes) KB Lat Stretch (arm over bell, hips back) – 30 sec/side Pigeon Pose – 30 sec/side Kneeling Quad Stretch + Reach – 30 sec/side WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional Warm-Up (8 Minutes) 1 round 1 min World’s Greatest Stretch (focus on hip extension + reach) 1 min 90/90 Hip Roll (seated on hips with knees bent) 1 min R/ 1 min L Half Kneeling Ankle Rocks (In half kneeling stance, push knee forward without lifting heel) 2 min Goblet Deep Squat Hold or TRX Deep squat Hold (open hips, prep for lunge depth) 2 min KB Deadbug (core + shoulder integration) 15-30 Strength: Lunge (15 Minutes) Tip: The lunge reveals imbalances we hide in squats. When we train single-leg strength, we build true resilience, balance, and power. 4 x 6/6 KB Front Rack Reverse Lunge (Front rack stays tight—rib cage down, KBs anchored.) 3 x 20 steps Walking Lunge with Overhead DBL KB Carry 3 x 8/8 Split Stance Romanian Deadlift (In split RDL: Hips hinge straight back, don’t rotate. Keep the torso upright—control the descent, power the return.) 30-45 WOD: 15 MIN ASCENDING AMRAP. ADD 1 REP EVERY ROUND 6 DBL KB Push Press 6 KB High Pull to Goblet Squat 6 Burpees Over Bell 6 Wall Ball Cooldown (4 Minutes) Stretch & Recovery: Puppy Pose w/ Shoulder Opener – 30 sec/side Triceps Stretch w/ Overhead Reach – 30 sec/side Seated Neck Rolls – 30 sec Diaphragmatic Breathing – 1 min THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional Warm-Up (5 Min CUTOFF) 3/3 KB Halos (light weight, smooth arc) 6 Half-Kneeling Overhead Press (light KB) 10 KB Deadlifts 20-second Tall Plank with Reach and touch wall or KB (alternating arms) 15-30 Strength: Strict Press (15 Minutes) 3 Rounds 6/6 KB Single-Arm Shoulder Press From half-kneeling to standing 20 seconds/side KB Front Rack March (core + anti-rotation) 5 reps Double KB Shoulder Press 6/6 Side Plank with Reach Under 30 - 42 WOD: 4 Rounds of 3 minutes work, 30 sec rest: 3/3 DBL KB Clean to Front Rack Lunge (alternating) 8 KB Goblet Squats 6 BOX JUMPS Max KB Swings in remaining time 42- 45 Cooldown (3 Minutes) Couch Stretch – 30 sec/side Seated Figure 4 – 30 sec/side Forward Fold with Shoulder Clasp – 1 min FRIDAY GET INTO WARM UP QUICKLY MOVE TO STRENGTH @ 10 MIN 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Mobility & Core Activation Circuit (2 Rounds – 20/10 (4 MIN) Cat/Cow KB Tall Kneeling Halos (light load) or standing (Brace Core) Supine 90/90 Breathing (hands on ribs, nasal inhale, slow exhale) Diaphragmatic Breathing w/ Deadbug Arm Reach 10 - 35 Strength Supersets (18 Minutes) Format: 3 Sets of Each Superset, 45 sec work / 15 sec rest Rest 60 sec between supersets 3 ROUNDS 45 ON/15 OFF Superset A – Anti-Rotation & Carries
35 - 45 WOD 5-10-15-20-15-10-5 KB Swing SA Clean to Thruster R SA Clean to Thruster L Sit Up TRX Muscle Up Cooldown Flow (5 Minutes) Flow Sequence (Hold each for ~30 seconds): Seated Forward Fold w/ Belly Breathing Half Kneeling Lateral Reach + Twist Child’s Pose w/ Side Stretch Supine Twist + Knee Hug Diaphragmatic Breathing – 1 min (hands on belly + ribs) SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm-Up 2 Rounds: 10 TRX Squat to Y Pull 10 Glute Bridge 3/3 Lateral Lunge 5/5 Box Step Ups (bodyweight) 20 Jumping Jacks 15 -30 Lift Strength SQUATS 15 MIN 4 Rounds 6-8 TEMPO Goblet Squat (3 Down/2 Pause/Explode Up) 10/10 GOB Step Up (press through whole foot focus on glute) 10 Sumo Squats w/ Pulse at the bottom 30-45 WOD:Core Interval Circuit (12 Minutes) 3 rounds, 30s work / 10s rest Circuit: KB Russian Twist (bodyweight or KB) V-Up to Crunch Tuck (or Deadbug) Cross Body KB Plank Drag (Left to right and right to left) Leg Lift + Ceiling Stomp DBL KB ISO HOLD OVER SHOULDERS + Glute Bridges w/ March (core + glutes) JUMP JACK OR JUMP ROPE OR DBL UNDERS Cooldown & Reset (5 Minutes) Stretch Series: Couch Stretch – 30 sec/side Spinal Twist – 30 sec/side Standing Forward Fold w/ Shoulder Clasp – 45 sec Child’s Pose w/ Side Stretch – 30 sec/side Box Breathing – 1 minute (inhale 4, hold 4, exhale 4, hold 4) TXT PROGRAMMING
12/01/25-12/06/25 STRENGTH WEEK: #3 Hi TxT Community, I hope everyone had an awesome yummy thanksgiving! The strength focuses are longer than normal so warmups may have to be cut short. Really focus on mobility and proper form. Have a wonderful week! Christa B MONDAY start strength early to make time for a long wod 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 150m row 10 Deadbug 10 Bird dog 10 Hollow body rocks 4 high knee 10-20 CORE Strength 3 ROUNDS 30 sec on// 10 sec off of: WATCH DEMO CLICK ME · KB Sit up & Twist L(right knee bent, left leg straight, sit up left elbow to right knee) · KB Sit up & Twist R · KB Alt. Jack Knife (single leg v-up) · DB Russian Twist Punch (legs off ground to make it harder) · Legs up KB Toe Touch 20-45 WOD (20 min time cap) THE PETRA BENCHMARK REPS: 3-6-9-12-15 DBL KB THRUSTERS (KX DBL KB 25W/44M) 12 CAL ROW (CAL STAY THE SAME) BURPEE WITH LATERAL HOP OVER MAT or KB 100 JUMP ROPE (REPS STAY THE SAME)(MODIFY 50 JUMP JACK) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds 20/10 (4 min) alternate exercises BANDED GOOD MORNING DEMO (to warm up hamstrings) KB HALO alternate sides 15-25 POWER Strength: 10 min EMOM (great time to learn correct form) RTR as you work up to 10 min. 1 min to finish 10 KB SWING, Rest remainder of min. can be DBL KB. RTR and try to do the most challenging weight for the last 3 rounds. DEMO FOR HIP TIMING 10x KB SWING OR DBL KB SWING 25-45 CHIPPER WOD: 20 minute cutoff can chip away in any order
WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 2 Rounds 20/10 Plank shoulder tap to pike reach R/L TRX Y or DB FRONT RAISE Hanging scapular retractions 15-30 Horizontal pull Strength 15 min cutoff 3 ROUNDS 15 TRX ROW 8/8 Tempo Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row) (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom) 15 KB Skull Crushers or TRX TRICEP EXT or BANDED TRICEP PULL DOWN 30-45 WOD: Descending REPS: 20/18/16/14 (split reps between sides) [15 Minute CUTOFF] DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion) DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M) KB Windmill R (KX 20lbw//35M) KB Windmill L TRX MUSCLE UP THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 5 goblet squat easy weight 10 Glute bridge to single leg kick, alternate sides 5/5 lateral lunge to sprawl (sprawl when you step together) 20-30 Squat Strength: First do tempo then do non-tempo GOBLET SQUAT DEMO KB TEMPO Goblet Squat 4 sets x 6 reps 4210(:4 down,:2 pause, explode up, no pause at the top) KB Goblet Squat 3 sets x 10 reps Attempt to increase off tempo weight 30-45 WOD: ASCENDING AMRAP REPS 3,6,9,12,15…..& up! til 15 min is over. 250m RUN or ROW (STAYS THE SAME) KB GOB squat (KX 25w/40m) KB SNATCH R (KX 25w/40m) KB SNATCH L (KX 25w/40m) Box Over Ball Slam (step or jump over box, slam ball once on the ground on the other side) FRIDAY warmup is quick and the wod is long 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 rounds 3 inch worm + scorpion 10 v-up 10 elbows into body, band pull aparts 20 Seal jacks 10-25 HORIZONTAL PRESS STRENGTH: 15 min CUTOFF 3 ROUNDS 8 Tempo DBL KB Chest Press 4210(:4 down,:2 pause, explode up, no pause at the top) 10 Wide KB Chest Press (Increase weight higher than tempo weight if possible) 10/10 Single Arm KB Chest Press 25-45 WOD 5,10,15,20,15 10, 5 [20 min cutoff] SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD. Then get back to work. WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDER BE HELD OVER SHOULDER FOR 1 MIN. REPS 5,10,15,20,15 10, 5 KB SQUAT HOLD AND BICEP CURL (KX 30w//50M) KB SIT UP (KX 30w//50M) PUSHUP MTN CLIMBER (DBL COUNT) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 core marching 10 squat jacks 20 high knees 1 Lap side slides (both sides) 150 m run or row 20-30 Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight. TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.) For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up. It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight. 30-45 min WOD 10 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.) START WITH: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) THEN 10 MIN AMRAP: T2B or hanging leg lift or V-Up Wall Ball Sit up (KX 14w/20m) KB High pull swing (KX 35w//53M) X10 Jump Rope or x5 Double Under 5 DBL KB Deadlifts (KX DBL KB 35w//53M) (reps never change) FINISHER: 1 minute Hollow Hold 1 minute wall sit (hardest modifications possible) In health & kindness, Christa Berry Owner + Master Trainer, Toadal Cross-training Since 2016 2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024 3rd Place: Best Fitness Class Toadal Crosstraining by Santa Cruz Good Times 2025 Find us on Facebook Follow us on Instagram TXT PROGRAMMING
11/24/25-11/29/25 STRENGTH WEEK: #2 Hi TXT Community! The strengths are longer for this week and I changed the times to reflect that for class. I hope you enjoy the longer strength focus. I hope everyone has a wonderful warm thanksgiving. There may be a Thanksgiving class Thursday 8am with Coach Christa at the west side. I’m currently waiting to hear back from the west side. Friday 11/28 all classes are normal, No friday 6am scotts valley. Have a wonderful week! Christa B MONDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 10 Plank scap retractions 10 touch jumps 10 TRX Chest fly 5/5 scorpion 15-30 Horizontal Press Strength - 3 rounds 15 min cutoff 12 Plank Pushup (elevate hands to box to make easier) 12 DBL KB Chest Press 6/6 Single arm press with one arm holding kb up in isometric hold 30-45 WOD: 15 Min Cutoff Buy In: 10 Renegade Row + Push Up (if you put kb inbetween 2 large KBs you will be safe from rolling over. Or use DB’s) 3 ROUNDS 50m/50m KB BOTTOMS UP BENT ARM CARRY 10 TRX Y 12 KB GLUTE BRIDGE (KX 35w/53m) 14 KB SKULL CRUSHER (KX 35w/53m) 250m Run Buy Out: 10 Renegade Row + Pushup 5 min Foam Roll TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 Rounds (alternate between 2 exercises) 20 sec on//10 sec off (4 min total) Ball slam or Battle Rope Long jump or frog hops or touch jumps 15-30 CORE Strength: 4 rounds 45 sec on /15 sec (12 MIN)
30-45 WOD: ascending and descending reps. Circuit through the exercises. 1,2,3,4,5,6-10 Burpee Pull up (MOD Burpee and then pullup) 5 T2B (or Knee to navel or V-Up or legs up toe touch) DEMO 10,9,8,7,6-1 BOX JUMP DEMO or BOX STEP UP DEMO 5 MIN FOAM ROLL WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds (all with light easy weight) 10 deadlift 10 squat + bicep curl 5/5 box step up Short run trainers choice 20-30 POWER LIFT Strength RTR with 10 DBL KB CLEAN 3 x 10 reps at top weight. If members are new have them start with a single arm clean to get used to the movement. You can always change it to a clean straight from the ground if the swing portion of the exercise is limited. 30-45 WOD: 5 Rounds (NO SHOES ON WALL) 10 KB DEADLIFT DEMO 2 WALL WALKS DEMO or 3 INCH WORMS DEMO PUSH UP OPTIONAL (NO SHOES ON WALL) 15 GOBLET THRUSTER DEMO 50m WALKING LUNGE OR GOBLET WALKING LUNGE 5 MIN FOAM ROLL THURSDAY HAPPY THANKSGIVING!! 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 20/10 Mtn Climber Bicycle Touch Jump Hindu Pushup 20-45 THANKSGIVING WOD: 3 RUNS or ROW (750M) 15 SIT UPS 15 BURPEES or CHINUPS 15 WALL BALL 2 RUNS (500M) 10 SIT UPS 10 BURPEES or CHINUPS 10 WALL BALL 1 RUN (250M) 5 SIT UPS 5 BURPEES or CHINUPS 5 WALL BALL 5 MIN FOAM ROLL FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 30, 20, 10 Butt kickers Forwards and Backwards (SPLIT REPS) Lateral High knees (SPLIT REPS) Inverted toe touch Short run or Row Trainers choice 15-30 LUNGE finish each exercise before moving to the next 15 MIN CUTOFF 3 sets x 10/10 reps Kettlebell Bulgarian Split Squat (back foot elevated, deep knee bend) (Hold one KB goblet or side-loaded.) 3 sets x 10/10 reps OA Kettlebell Suitcase Reverse Lunge 30-45 WOD: 3 Rounds 1 min on each TEMPO GOBLET SQUAT (3 down, 2 pause, 3 up, 0 at top) KB Romanian Deadlift (straight leg deadlift)(KX 35w/53m) TRX Hamstring curl or exercise ball hamstring curl Heels elevated on box glute bridge Bicycle 5 MIN FOAM ROLL SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 5 Hindu Pushup 5 TRX T 10 V - up + Iron cross 10 Hanging scapular retractions 30 Grass hoppers 15-30 Vertical Press Strength 4 sets x 8 reps per side Single Arm KB Strict Press 3 sets x 8 reps per side Half-Kneeling KB Bottoms-Up Press (core + shoulder stability) Focus on bracing core and strict pressing. 2 sets x 30 sec hold (heavy KB, single or double KB) Tall-Kneeling Overhead Hold (Stand if kneeling bothers the knees) Squeeze glutes and brace the core hard. 30-45 WOD: 12-Minute EMOM (Every Minute on the Minute): Circuit through the following: Repeat 3X Min 1: 12 DBL KB BOTTOMS UP PRESS Min 2: 30-second Hollow Hold + Leg Lift Min 3: 20 Wall Ball Min 4: 30-second Stacking Plank alternate sides 5 MIN FOAM ROLL TXT PROGRAMMING
11/17/25 - 11/22/25 STRENGTH WEEK: #1 HEY TXT COMMUNITY!! Our strengths this week will be longer time and our WOD’s will be shorter. I’m trying to maximize our time focusing on strength. The warm up times will be shorter too. We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.) The KX’s are lighter too. I hope you enjoy! Have a wonderful week! Christa MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10/10 x walk 1 lap traveling butt kickers 1 lap Stork walks 1 Lap single leg hop R 1 Lap single leg hop L 1 Lap Skipping 10 superman 20 Glute Bridges 10-35min Lunge Strength 3 rounds weight should be light enough to make it through. If you are constantly resting during work time, the weight is too heavy. Circuit through exercises. This is more about light weight and max reps 3 rounds 45 sec on//15 sec off
35-45 WOD:10 min AMRAP 2 min ON// 1 MIN Jump Rope The weights are light so you move fast and circuit as many times during the 2min.
AND 5 MIN Stretch TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 5 Min AMRAP 5 hindu pushup 10 band pull a parts at chest level 5 o.h. Kb swings 5 TRX Y 40 Bicycles 10-25 Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 3 Rounds 10 DBL KB WIDE Strict Shoulder Press(weight should be hard to press by the 6th rep) 10 DBL KB NEUTRAL Strict ShoulderPress (NARROW PRESS) 10 ½ kneeling windmill R 10 ½ kneeling windmill L 10 TRX TRICEP EXT 25-45 WOD BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 10 CAL ROW 10 PULL UP (KIPPING OK) MOD: 10 TRX PULLUP 10 BOX JUMP (KX 20inW&M) OR Box Step Up 10 BALL SLAM (KX 15W&M) OR GOB CLEAN to O.H. PRESS BUY OUT: TWO SPRINTS RUN or 200M ROW SPRINT AND 5 MIN STRETCH WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds (4 min) 20 sec JUMP ROPE 10 sec Rest 15-25min Core Strength 3 rounds 40 sec on//20 sec of PLANK Stacking Plank or Plank Shoulder Taps Seated Halo Alternate sides Hollow body Hold KB Dead Bug 25-40 WOD:(based on how much space you have for TRX’s might split class and start on different exercises) 15 min AMRAP 2 min ON// 1 MIN TRX MUSCLE UP 1R/1L Turkish Get Ups (KX 35W/53M) 5 TRX AB Rollouts http://www.youtube.com/watch?v=yWrLbIIt95I 10 TRX Pengelums TRX Pendulum 50m/50m Heavy ONE ARM Farmer carry (KX DBL 35W/53M) 40-45 AND 5 MIN STRETCH OR ROLL THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 20 sec on/ 10 sec off STORK WALK SINGLE LEG RDL NO KB DEAD BUG work on core engagement 15-35 min Lift Strength 20 min RTR TO WARM UP AND FIND YOUR WORKING WEIGHT. FIRST DO SUITCASE DEADLIFT AND THEN TEMPO ROMANIAN DEADLIFT. DBL KB Suitcase Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the KBs to the floor. SINGLE KB Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 35-45 WOD: EMOM-style, 5 round Finish exercises in the min and rest till the next minute starts. Min 1: 6 Double KB Deadlifts + 10 KB High Pulls (can use different weights for DL & HP) Min 2: 8 Box Jump or Broad Jumps Min 3: Max Sit-ups AND 5 MIN STRETCH OR FOAM ROLL FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN 20 JUMP ROPE 5 INCH WORM 10 GORILLA ROW 50 M SPRINT 20-35 min Tempo Rows RTR with ROW weight before super setting
10 DBL KB Renegade Rows 8 DBL KB Handle Push-ups (stay on kb handles) 6 Devil’s Press (Basically Burpee with DBL KB Swing or Snatch) Mod: use db or no weight 4 Chin up (MOD: TRX Chin Up) 50 Jump Rope AND 5 MIN LE STRETCH! SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 6 MIN EMOM ODD: 10 BOOT STRAPPERS & BUTT KICKERS For Remainder of min EVEN: 10/10 CLAM Then GLUTE BRIDGE HOLD THE REMAINDER OF MIN 15-35 min 20 min Squat Strength Time for tempo!! RTR to warm up for your squats. Once you find your working weight then do the tempo squat and Alt Reverse Lunge. Tempo Front Squats
35-45 WOD: 4 ROUNDS of 20sec on//10 sec off SIDE PLANK LEG LIFT (MODIFY Laying side leg lift) SIDE PLANK LEG LIFT KB HIGHPULL FROM GROUND (MODIFY TO DEADLIFT) BOX JUMP AND 5 MIN LE STRETCH! In health & kindness, Christa Berry Owner + Master Trainer, Toadal Cross-training Since 2016 2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024 3rd Place: Best Fitness Class Toadal Crosstraining by Santa Cruz Good Times 2025 Find us on Facebook Follow us on Instagram TXT PROGRAMMING
11/10/25-11/15/25 STRENGTH WEEK: #10 LETS GET READY FOR SOME GREAT FORM & 1 REP MAXES!!!! MONDAY 0-20 min Isolated Mobility,& Dowel stretch, warm up drills, Movement Patterning/Technique, Warm Up: 2 rounds 6/6 KB Plank Pull through 6/6 Single leg v-ups 6 pushup 5 Scapula Pull-Ups (overhand grip) 5 Scapula Pull- up (Under hand grip) 5 TRX Horizontal row (get as horizontal as possible) 20 jump rope 20 - 30 min: Vertical Pull Strength : Weighted Pull Ups (Work on scapular retraction. Shoulder blades in back pockets) TEACH HOW TO ENGAGE THE LATS AND AVOID OVER USING THE UPPER TRAPS. Partner up and work up to their 1 rep max. Add weight for advanced clients. Repeat top set 3X HOW TO ADD WEIGHT TO YOUR PULLUP If members cannot do a strict pull up with out help the can do -TRX PULL UP 3-5 sets of 15 reps working on engaging their lats -Assisted band Pull Up 3-5 sets of 10 reps working on slow controlled motion IF you cannot do 4-5 no assistance STRICT PULLUPS, you should not do a weighted pull up. 30 - 45 min WOD: 15 Min AMRAP Left Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch)(BEGINNER: IF member cannot snatch do a clean +press+snatch out from top. Focus on keeping lat packed and not letting the kb swing to far from the body.) Turkish Get Down (no get up) (BEGINNER: can do it without weight to practice the movement.)) 250m Run Right Hand 9 OA Swings 6 OA Highpulls 3 OA Snatches (hold top position after 3rd snatch) Turkish Get Down (no get UP) 250m Run TUESDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) Warm Up: 3 rounds 1/1 Around the world lunges (front, side, back = 1 rep) 5/5 Bulgarian Split Squats(no weight) 5/5 single arm Kettlebell Swings 30 butt kickers 1 Lap Side slides 20 - 30min LUNGE STRENGTH: DBL KB Walking Lunge / Box Jump
30 - 45 min: WOD: 15 minute AMRAP: 2 Wall Walks (TAKE OFF SHOES) or 2 INCH WORM PUSH UPS 4 Burpees over KB 6/6 Sitouts 4/4 KB Goblet forward lunge (KX35W/53M) 10 Heavy Swings (KX53W/80+M) (Watch out for over-thrusting hips.) (Emphasize quick transitions) WEDNESDAY: 0-15 min: Isolated / Compound Joint Mobility. 15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)Warm Up: 3 Rounds 5 Push up to pike (you choose difficulty level or Seated DBL KB Shoulder press) 10/10 high Knees 5/5 Plank w/ rotation 20 Battle rope slams or ball slams 150m Row 20-30 min VERTICAL PRESS STRENGTH: Turkish Get Up w/ Press (THERE SHOULD BE 7 PRESSES) Work up to a 1 rep max doing a press at each of the seven stations of the Get Up. No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets. LEARNING TGU:If someone is just learning the TGU, (depending on their understanding level) have them do the TGU and do 7 shoulder presses at the standing position and then regular get down. BEGINNER:If the TGU is not available to a member, have them do 3 sets x 7 reps of Single arm shoulder press on each side and practice 3 sets of 7 reps Turkish sit up to the hip bridge on each side weighted or unweighted. 30- 50 min WOD: 15 MIN AMRAP Every 2 min everyone stops and does a 1 min WALL SIT Then back to work, If you are on farmer carry you do not have to wall sit: 15 MIN AMRAP: 50m KB Farmer carry 20 OA High Pull (R) (MODIFY to OA Swing) 20 OA High Pull (L) 10/10 Jump Lunges (Modify to TRX Jump Lunge or Rev. Lunge) 100 Jump Rope or 20 DBL UNDERS (DBL Under long video DBL UNDER short video ) or 50 Jump Jack THURSDAY: 0-10 min: Isolated / Compound Joint Mobility. 10 - 15 min: Technique and Form Warm Up (choose according to the day’s workout) Warm Up: 5 min AMRAP 3R/3L KB WINDMILL with a yoga block balancing 5 KB Swing to High pull 3/3 Windshield wipers 10 deadbugs with med ball 5/5 KB Halo 20 Gob hold ab March 15 - 25 min CORE STRENGTH: “Core Galore” 30 sec on 15 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 30-45 min WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... OA Snatch (R) (KX 35W/53M)(MODIFY TO ONE ARM SWING) OA rack squat w/ KB (R) (KX 35W/53M) OA Snatch (L) (MODIFY TO ONE ARM SWING) OA rack squat w/ KB (L) SPRINT or ROW SPRINT 150M FRIDAY: 0-15 min Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, WARM UP: 3 ROUNDS 30/10 Ball Slam with partner Wall Ball sit up & Throw to partner Partner plank while other partner Battle rope Switch Partner plank while other partner Battle rope 15 - 25 min Lower Pull STRENGTH: SUMO DEADLIFT Run The Rack For 10 Minutes Perform 3 Reps Each. 5 sets of 3 reps at top weight. And try for a 1 rep max Sumo Deadlift 25-45 min WOD: 20 MIN CUTOFF 6 Min AMRAP 5 Burpee 10/10 Side V Up 15 Dbl Under or 75 Jump Rope 250M Run 5 ROUNDS 10 Swing (KX 35W/53M) 10 TRX MUSCLE UP 20 WALL BALL (SQUAT DEEP) (KX 14W/20M) 250M Run SATURDAY: 0-20 Isolated Mobility & dowel stretch, dynamic warm up drill, Movement Patterning/Technique, warm up games Warm Up: 6 min AMRAP 5/5 TRX One Arm Row 10 Banded tricep ext 10 Superman 10 Plank Jack w/ Mountain Climber 1 lap L-sit butt skoots 20 - 30 min Horizontal Pull Strength: TRX Row/ Hollow Body Hold
30-45 min WOD: Mini EMOMs. Circuit through exercises. If you don't finish in the minute, move on to the next EMOM. You will circuit through 5 times for a total of 15 min. EMOM 1 10 Pushup 5 dbl unders or 25 Jump Rope EMOM 2 20 Squats (BODY WEIGHT FAST!!) 5 dbl unders or 25 Jump Rope EMOM 3 10 vups 5 dbl unders or 25 Jump Rope TXT PROGRAMMING
11/03/25-11/08/25 STRENGTH WEEK: #9 MONDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique, WARM-UP (5-10MIN) Warm Up: 2 Rounds 1 lap stork walks 1 lap butt kickers 1 lap X walk R 1 lap x walk L 20 KB swing 10 MIN AMRAP STRENGTH: SUPERSET 15 TRX HAMSTRING CURL 3 reps heavy reps SUITCASE DEADLIFT 3 heavy reps Sumo Deadlift WOD: 20 MIN For your best time with challenging weight. RUN 500M or 30 burpees 10/10 Bulgarian split squat ------------------------- finish 2 ROUNDS Double Kettlebell Swing x 10 Reps or 5/5 each side Double Kettlebell Snatch x 10 Reps or 5/5 each side Double Kettlebell Front Squat x 10 Reps or 5/5 each side Double Kettlebell Clean and Press x 10 reps or 5/5 each side H.R. Push Ups x 10 Reps Double Kettlebell Highpulls x 10 Reps or 5/5 each side ---------------------------- then: 10/10 Bulgarian split squat RUN 500M or 30 burpees TUESDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 40 sec on/15 sec off 2 Rounds TRX Row Alternating single leg v-ups Alternating plank/pike reach Scorpions 15 min RTR WITH LAWN MOWER ROW SUPERSET WITH TRX ROW 3 heavy LAWN MOWER ROW (on each arm) 15 HORIZONTAL TRX ROW 3/3 Gorilla Row WOD:1 ROUND For BEST time: (20 MIN CUTOFF) Must finish each exercise before moving to the next. 300 Jump rope or 100 jump jacks or 60 Double Under 10/10 KB Strict press (ON EACH ARM) 30 Box dips Run 500m or Row 30 Overhead KB swings 10/10 TRX Power Pull 10/10 Pistols per leg or single leg squat on to box 100 Situps DONE 🙂 --------------------------------------- WEDNESDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up: 3-4 Rounds 5 min cutoff 40 Mountain Climbers 10/10 S.L. Glute Bridge 20 Air Squats 10/10 Clams STRENGTH: 10 minute EMOM: OPTIONAL RUN THE RACK -3 double cleans + 3 dbl kb squats (Weights touch the ground after every clean. When 4 cleans are completed, then perform 3 squats) WOD: 15 Minute AMRAP: 20R/20L OA Swings 40 Air Squats 30R/30L Mountain Climbers 20 Dbl KB Push-press 10 Hollow Body Rocks --------------------------------------- THURSDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 3 rounds 20/10 Scapular pushups High Knees Goblet chest press with hip bridge Jumping jacks or jump rope 10 MIN STRENGTH: DBL KB CHEST PRESS 3 heavy reps DBL KB CHEST PRESS 3 tempo pushup (3 sec negative, 1 sec pause at bottom) 1 min Plank WOD: CHIPPER!! you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE (20 MIN TIME CAP) 1 round
--------------------------------------- FRIDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 5 MIN 3 x side shuffle 3x Bear crawl forward and backward 1x skipping Trainers choice of shortrun 5 MIN -SKILL: Partner L-sit or rest for 30sec if you don't have a partner tips and demo 5 ROUNDS 30 sec Partner A 30 Sec Partner B 10MIN Strength: 8 Min Cut for first part 5 sets of 3 reps TURKISH SIT UP R&L 30 bicycles in between each set of Sit Ups -After 8 min (everyone together) 2 minute plank hold (Play a game. Talk and help pass the time) WOD: 10 min cutoff 3 ROUNDS 21 Wall Ball 15 Sit up 9 Burpee Box Over --------------------------------------- SATURDAY BASIC MOBILITY & DOWELS (5 MIN) SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN) Warm Up 3-4 Rounds 5 min cutoff 30 Grasshoppers 10/10 x walk 30 leg scissors 10/10 Lunges 10 MIN -SKILL & Strength: Partner PISTOLS if you have no partner rest for 30 sec Or you can practice single leg box squats. Alternate legs for the 30 sec. 5 ROUNDS 30 sec Partner A works and B rests 30 Sec Partner B works and A rests SINGLE LEG Deadlift 5 rounds 5R/5L reps at a heavy weight, WOD: THE SANDWICH 15 MIN CUTOFF Begin by performing one rep of the double kettlebell snatch and the renegade row. Each cycle there after you will load one additional ingredient (one rep of one new exercise), and continue to cycle through, without rest, until you have constructed a 5-layer sandwich. This should be difficult and require a lot of control. Once you reach Layer 5 work backwards deconstructing the sandwich. Doubles can be broken up into single arm. Create your sandwich like this: Layer 1 – Double Snatch + Renegade Row Layer 2 – Double Snatch + Double Press + Renegade Row Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row Perform only one rep of each exercise. No rest between layers. Recommended Operating Weight: Pair of 35lb or 50lb kettlebells for most males Pair of 20lb or 25lb kettlebells for most females TXT PROGRAMMING
10/27/25-11/01/25 STRENGTH WEEK: #8 HAPPY HALLOWEEN!!! Hi TXT Community!! Winners of the challenge were just announced and we saw some amazing results not only in weight loss but also fitness improvement. Our next challenge will be in January. A great way to get back on track after the holidays and start the new year. On Halloween the clubs are all closing an hour early and child care closes at 2pm. Have a wonderful week and a HAPPY HALLOWEEN!! Christa B p.s. feel free to come in costume all week or just on Halloween day MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up : 8 Rounds 20/10 Jump Rope or DBL Under 20-30 Core 3 ROUNDS 15 reps each Circle crunches R Circle crunches L Supermans Side plank Hip Lifts R Side plank Hip Lifts L Flutter Kicks 30-45 WOD: 5 Rounds (Every 3 min stop and do a 1 min hollow hold then continue exercises. Keep going until members are done with 5 rounds of the below exercises) 10 KB DEAD BUG 10 SIDE VUP R 10 SIDE VUP L 10 HANGING LEG LIFT 10 SWIMMERS 10 BALL SLAM (kx 15w/30m) 10 WALL BALL (kx 15w/20m) TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 7 minute EMOM (Every Minute On the Minute) 3 spinal rock 6 Squats 9 burpee 20-30 Power Lift Deadlift - 10 min AMRAP RTR then stay on top weight for remainder of 10 min 3 Sumo Deadlift High Pulls 3/3 Single leg romanian deadlift 30-45 WOD 1 time through 15 min cutoff 50 KB SWING (kx 35w/53m) 50/50 Bicycles 20 Hollow Body Rock 40 KB SWING 40 FROG HOP BALL SLAM 20 Hollow Body Rock 30 KB SWING 30 V-up 20 Hollow Body Rock 20 KB SWING 20 BOX JUMP or GOB Box Step ups (kx 25w/40m) 20 Hollow Body Rock 10 KB SWING 10R/10L SINGLE LEG GLUTE BRIDGE 20 Hollow Body Rock WEDNESDAY 0-15 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 30 SEC ON// 10 SEC OFF
15-25 MIN Vertical Pull 10 Min AMRAP 3 PULLUPS or 10 TRX PULLUP 10 KB PULLOVERS HIPS ELEVATED 1 MIN PLANK 25-45 MIN WOD 3 rounds for time 20 TRX Hamstring Curl 1/1 TGU (kx 35w/53m) 5/5 TSU (kx 35w/53m) 20 BOX STEP UP DBL KB farmer carry (kx 35w/53m) 10/10 OA Suitcase Deadlift (kx 35w/53m) THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up (8 min) 2 Rounds 45 on/15 off High Knees Alternating Reverse lunge Glute Bridge KB Pull Over Grass Hoppa 15-25 Lunge 10 MIN Cutoff 5 ROUNDS 3R/3L Goblet 3 way lunge (Forward, Lateral, Reverse) 3/3 Jump Lunge or Pulsing Lunge 3/3 Gob Bulgarian Split Squat 25-45 WOD 20MIN CUTOFF GUIDELINES X = 10 Burpees (SCALE BURPEES AS NEEDED) WOD: X 10 Gob thrusters (kx 35w/53m) X 20 push ups X 30 gob squats (kx 35w/53m) X 20/20 bicycles X 25/25 SNATCH (kx 35w/53m) X 20/20 bicycles X 30 gob squats X 20 push ups X 10 Gob thrusters X FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 2 Rounds 5 inch worm with scorpion 10 light thrusters 5 R/L Rocking lunge 10 sit ups 15-30 Vertical Press 5 ROUNDS of Superset 4 DBL KB PUSH PRESS 3R/3L KB BENT PRESS THEN DBL KB WAITER CARRY for remainder of time 30-45 HAPPY HALLOWEEN!!!WOD 15 MIN CUTOFF ASCENDING REPS 3,6,9,12,15,18,21…..ect get as many reps as you can in 15 min before you die DBL KB PUSH PRESS Snatch R Snatch L 20M WALKING LUNGE NO WEIGHT (LAP SHOULD BE THERE AND BACK) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 20/15/10/5 (3x does not change) 3 x side shuffle Skaters with balance Touch jumps Bicycle 20-30 Core 10 min AMRAP 10/10 Reverse Plank w/ Leg Lift (MODIFY GLUTE BRIDGE TO KICK) 10/10 Elbow Plank w/ forward reach 10 KB Full Extension (Hands & Feet never touch the ground) 10 Plank Jack w/ Mountain Climber 30-45 WOD 15 min CUTOFF BUY IN: 10 Renegade Row + Push up 3 ROUNDS 10 KB DEADLIFT between the feet (kx 70w/109m) 10 KB Highpull Swing (kx 25w/40m) 10 Sit up + gob shoulder press (kx 25w/40m) BUY OUT: 500m Run or Row In health & kindness, Christa Berry Owner + Master Trainer, Toadal Cross-training Since 2016 2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024 3rd Place: Best Fitness Class Toadal Crosstraining by Santa Cruz Good Times 2025 Find us on Facebook TXT PROGRAMMING
10/20/25-10/25/25 STRENGTH WEEK: #7 Hi TXT Community, I hope you enjoy all your TXT Swag! If anyone wants a t-shirt or Tank I bought a few extra sizes. They are $20 each. Feel free to email me or Text. [email protected] Have a wonderful week, Christa B MONDAYshorter warm up, longer wod 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 minute cut off: 10 pike pushups 5/5 tall plank bird dog 5/5 Side plank leg lift 20 Jump rope or 20 jump jack 15-30 Vertical Press Strength (choose a challenging weight) 5 rounds - 5 reps on each ½ kneeling KB curl to OH press R (right knee down) (or standing if knees are bad) ½ kneeling KB Curl to OH Press L (left knee down) Squat HOLD Bicep Curl Goblet shoulder press to tricep extension 30-45 WOD: 15 min cutoff 3 ROUNDS 5 Goblet Squat + REV Lunge R+L (KX 20W/30M) 5/5 O.A Thruster (KX 25W//40M) 15 wall ball (KX 14W/20M) 12 Cal Row 5 MIN STRETCH/FOAM ROLL TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 4 ROUNDS 30 on/05 off
20-30 Core Strength 3 ROUNDS 35 sec on/10 sec off Diver sit up (arms circle over to hug knees then circle back to hollow hold) Side V-UPS R Side V-UPS L Single Leg v-up alternate KB HALO (choose a challenging weight) 30-45WOD 20 min cutoff SET TIMER 2 min on 1 MIN JUMP ROPE Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides get as far as you can in: KB swing (KX 35W//53M) Goblet Curtsey Lunge (KX 35W//53M) OA KB clean (KX 25W//40M) OA KB Swing high pull (KX 25W//40M) Box Jump (KX 20w//24m) 5 MIN STRETCH/FOAM ROLL WEDNESDAY shorter warm up, longer wod 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. Warm Up 3 rounds 30 sec TRX HAMSTRING CURL or exercise ball 30 sec HIGH KNEES 30 sec KB DEADLIFT + KB SWING (choose one movement if it causes low back fatigue) 1 MIN BICYCLE FAST!!! 15-25 Lift Strength: 12 min EMOM ODD: FULL MIN of KB SWING (remember to breath and engage abs.) EVEN: 5 SINGLE ARM KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week (SWITCH ARMS EVERY ROUND) 25-45 WOD: One time through, top to bottom. CANNOT DO OUT OF ORDER but you can rest. 15 min cutoff 100 FROG HOPS 45/45 Jump Lunge 80 Swing High Pulls (KX 35W//53M) 70 GOB Squat (KX 35W//53M) 30/30 PLANK up/down (DONT DIE HAHA) 50 KB Skull Crushers (KX 25W//40M) 40 T2B or V-up 30 BURPEE Box Overs 20 Candle Stick or (watch video for modifications) 5/5 Sit Outs 5 MIN STRETCH/FOAM ROLL THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds 10 WALL SLIDES 5/5 Alternating Side V-ups (hollow body roll to the other side) 10 TRX Row or bent over row SHORT RUN TRAINERS CHOICE 20-30 Horizontal Pull Strength RTR or start on a challenging weight 5 ROUNDS 5/5 GORILLA ROW (Alternating bent over row from KB on ground) 5/5 Lawn Mower Row (heavier weight) 5 TRX Muscle up 30-45 WOD JULIA BENCHMARK 20 min cutoff (FEEL FREE TO CHIP IN ANY ORDER) 44 DBL KB SQUAT (KX dbl 20w/40m) 44 BOX JUMP or Gob. Step Up 22/22 Gob Bulgarian Split squat (KX 20w/40m) 44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m) 4x250m Run or row 5 MIN STRETCH/FOAM ROLL FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 5/5 CLAM 5/5 BOX STEP UP 5/5 SIDE PLANK HOLD LEG LIFT (can do side lying leg lift if it bothers your shoulder) 15/15 Ice Skaters 20-30 Strength Squat 10 min EMOMs ODD EMOM: 5 HEAVY Goblet squats with 3 second descent (RTR add weight every round) EVEN EMOM: 10/10 Foot elevated Single Leg Hip Bridge (FOOT ON BOX) 30-45 WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off) Run 250m 20 HIGH PULL SWING 10 SNATCH R 10 SNATCH L 10 PUSHUP (MODIFICATION: Elevate Hands) 10 TRX W 10 LEG LIFT CEILING STOMP 5 MIN STRETCH/FOAM ROLL SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 rounds 10 Dead bug 10 Serratus Push ups 10 Wall Slides 5/5 iron cross Short run Trainers choice or Row 20-30 Horizontal Press Strength 10 min RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 30-45 WOD: 15 min Ascending AMRAP Add 2 reps each round! DIVIDE REPS FOR TGU ONLY ADD 1 REP EACH SIDE. 10 Sit Ups 4 DBL KB CLEAN & SQUAT (KX 35W//53M) 5/5 SINGLE ARM KB HIGH PULLS 1 Turkish Get Up R (YOU'RE GONNA LOVE IT!!) 1 Turkish Get Up L 5 MIN STRETCH/FOAM ROLL -- In health & kindness, Christa Berry Owner + Master Trainer, Toadal Cross-training Since 2016 2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024 3rd Place: Best Fitness Class Toadal Crosstraining by Santa Cruz Good Times 2025 Find us on Facebook Follow us on Instagram TXT STRENGTH WEEK 6
TXT PROGRAMMING 10/13/25-10/18/25 STRENGTH WEEK: #6 Hi TXT COMMUNITY!! If you orderd TXT Swag and you had it shipped to yourself then you have received it. If you had it shipped to me, then it will take a little time to get to you because I have to find everyone that ordered that clothing and give it to you directly. sooooo....You will receive eventually. Have a great week, Christa B MONDAY BASIC MOBILITY (5 MIN) squat mobility tips DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 2 ROUNDS 20/10 Seated Hip roll Alternating GSW Traveling butt kickers X walk R X walk L STRENGTH: Squat 10 MIN WATCH THIS FOR TIPS it's really helpful. Run the rack and then Complete 3 rounds 5 rep max dbl kb squat or goblet squat. WOD: 15 min AMRAP Add 2 reps each round! (Wall sit time doesn't change) 30 sec single leg wall sit r (MODIFY 1 MIN BOTH FEET ON GROUND) 30 sec single leg wall sit L 10 ab mat Sit Ups (MODIFY Deadbugs or no ab mat) 10 WALL BALL (KX 14w/20m) 10 KB Clean R to reverse lunge R (MODIFY Separate movements) (KX 25w/44m) 10 KB Clean L to reverse lunge L 250m ROW 5 MIN STRETCH OR FOAM ROLL ____________________________________ TUESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 3 rounds 20/10 Scapular pushup scorpions Sit up Inch worms STRENGTH: Press (H) 10 MIN DBL KB CHEST PRESS HIPS ELEVATED RTR to top weight of 5 reps. 3 SETS OF 5 REPS at top weight. WOD: (18 minute cutoff) REPS: 9 - 15 - 21 - 15 - 9 (TGU DOES NOT CHANGE IN REPS) H.R. Push-ups (MODIFY hands on box) KB Swing (KX 35w/53m) 1 TGU R (KX 35w/53m) 1 TGU L 250m RUN 5 MIN STRETCH OR FOAM ROLL ______________________________________ WEDNESDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 2 rounds 1 LAP Butt Kickers 1 Lap Side Slides 1 Lap Karaoka 1 Lap Traveling Burpee STRENGTH Core 8-10 MIN 5X10 Weighted Sit-ups + 2 minute PERFECT plank WOD: 20 MINUTE AMRAP: 25 Thrusters (2 hands, 1 Kettlebell) (KX 35w/53m) 25 TRX T 25 V-ups or Deadbugs 25 Sumo Deadlift High Pulls (KX 35w/53m) 25R/25L Single leg glute bridge 25R/25L Grass Hoppers 25R/25L Side Plank Hip Lift RUN 250m 5 MIN STRETCH OR FOAM ROLL ____________________________________ THURSDAY BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 MIN AMRAP 10 Glute Bridges 2/2 Alternating side lunges 20 Banded Good mornings 10 trx hamstring curl STRENGTH 10 min Dbl KB DeadLift / KB Swing
WOD: ONE TIME THROUGH FOR BEST TIME 10 Burpee 31 KB SWING (KX 35w/53m) 10 Burpee 31 BOX JUMP (KX 20w/22m) 10 Burpee 31 DBL KB PUSH PRESS (KX 25w/44m) 10 Burpee 31 PULL UP 10 Burpee 31 BALL SLAM (KX 15w/20m) 10 Burpee 31 DBL KB SNATCH (KX 20w/40m) 5 MIN STRETCH OR FOAM ROLL ___________________________________ FRIDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN)Partner up with dowels. One dowel per team. 1. Partner A does touch jumps while partner B does 10 shoulder rolls and switch. 2. Partner A does 5 lateral shoulder rolls in each direction while Partner B does spider planks switch 3. Partner A does 10 good mornings while partner B does high knees. Switch 4. Partner A does 10 overhead squats while partner B does mtn climbers. Switch STRENGTH Pull (V) 10 min 10min Hang and hold (to help with pullup strength) DEAD HANG DEMO 20 rounds of 15 sec on//20 sec off The entire class will jump up and hold their chins over the bar for 15 seconds, if they are not strong enough to hold their chin over the bar for 15 sec, they can practice 15 seconds of Negatives. If anyone drops their chin below the bar the entire class gets to do 5 burpees.(remember to stop the timer during burpees) WOD: 8 min AMRAP: choose 3 kbs Light, medium & heavy. Swing Each KB and then Sprint! 15 Light kb swing 10 Medium kb swing 5 Heavy kb swing 2x SPRINT! 7 Minute AMRAP Of 5 Pullup (add 1 rep each round) 1 Lap Lunges (if possible use heavier weight each lap trainer chooses lap distance) AFTER wod complete 10 Burpee pullups and one run. 5 MIN STRETCH OR FOAM ROLL ___________________________________ SATURDAY: BASIC MOBILITY (5 MIN) DOWELS (5 MIN) SPECIFIC WARM-UP (5-10MIN) 5 MIN ONLY GIVE OUT A FEW DOWELS 10 Shoulder Rolls, 10 Good Mornings, Have whoever doesn’t have a dowel lunge until a dowel is free. 20-30 Strength Lunge Front Rack Reverse Lunges RTR then 5 sets of 5R/5L Front Rack Reverse lunges on heaviest weight. 30-45 WOD 5 rounds (20 MIN CUTOFF) for best time of with partner: Each partner must do all reps of each exercise, they cannot move on the next exercise until they have both finished their reps. Only one partner can work at a time. The partner “resting” must hold a static squat. If the static squatter stands up before their partner puts down the weight they both must do 10 burpees. Trainer gets to call out teams who are not holding the squat. 5 OA Snatch Right + LUNGE L (KX 25w/44m) 5 OA Snatch Left + LUNGE R 30 DBL KB Suitcase Deadlift (KX DBL KB 35w/53m) 5 MIN STRETCH OR FOAM ROLL |
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