TXT PROGRAMMING
06/09/25-06/14/25
STRENGTH WEEK: #8
MONDAY0:00–15:00 — Isolated Mobility, Core Activation & Dynamic Warm-Up
2 Rounds 20s/10s
Deadbug
Quadruped T-Spine Rotation (do 1 side per round)
Bear Crawl Forward/Back
Alternate sides Standing KB Halo (light)
TRX Plank with Shoulder Taps
Bird Dog
Tall Kneeling Anti-Rotation Press (band or cable)(do 1 side per round)

Coaching Emphasis: Brace through the trunk, breathe wide and low, move with intention.

15:00–30:00 — Strength Focus: Core
3 Sets (Rotate as a Circuit or Controlled Sets)
5/5 Half-Kneeling Kettlebell Windmill
6/6 Slow Tempo Kettlebell Deadbug Press
30 sec Farmer Carry March (Double Kettlebell or Offset)
20 sec TRX Body Saw or Long Lever Plank Hold


30:00–45:00 — WOD: Core Burnout AMRAP
12-Minute AMRAP – Quality over speed
12 Sit Up
8 KB Goblet Squat + Pause with Twist at Bottom (alt sides each time)
6/6 KB Overhead Marches 
10 TRX Knee Tucks
50 Jump Rope


Scaling Options:Overhead March = Front Rack; Knee Tucks = Mountain Climbers
45:00–48:00 — Cool Down
30 sec Supine Windshield Wipers
30 sec Seated Forward Fold
30 sec Child’s Pose with Reach
1 min Belly Breathing in Supine (light weight on abdomen)







TUESDAY0:00–20:00 — Mobility + Warm-Up 
7-Minute EMOM
(Every Minute on the Minute)

• x3 Spinal Rock + x4 Air Squats + x5 Burpee (No Push-Up)
  
  
  

20:00–30:00 — Strength Power Lift: Deadlift Strength 10 Min AMRAP
3 Sumo Deadlift High Pulls (moderate to heavy KB)
3/3 Single-Leg Romanian Deadlifts (same KB)


Coaching Tips: Lats on, hips back, even weight; explosive extension
30:00–45:00 -- WOD: 3 Rounds for Time
5 Inchworms with Push-Up
1/1 Turkish Get-Up (35w / 53m)
5/5 Gorilla Row 
20 Box Step-Ups with Farmer Carry Right (35/53)
10 Suitcase Deadlifts Right
20 Box Step-Ups with Farmer Carry Left
10 Suitcase Deadlifts Left


Trainer Notes: Get-up = scale to partials; keep trunk upright in carries; core tight in deads





WEDNESDAY0:00–15:00 — Mobility + Warm-Up (Core & Shoulder Prep)
2 Rounds
5/5 Thread the Needle
5 Scapular Pull-Up (active hang or TRX)
3 KB Supine Reach + Pullover Stretch (light KB or band)
4/4 Deep Goblet Squat + Thoracic Twist


3 Rounds (20 sec ON / 10 sec OFF)
Plank to Pike with Opposite Ankle Reach
KB Sit-Up + Overhead Press (light KB)
Forearm Plank Hip Taps


15:00–25:00 — Vertical Pull Strength (10-Min AMRAP)
3 Pull-Ups (or x10 TRX Rows or Band-Assisted)
10 KB Pullovers with Hips Elevated
15/15 Forearm Plank with Banded Lat Pull


Trainer Tips: Control eccentric, glutes tight, core down
25:00–45:00 -- WOD: Time Cap 20 Minutes
X = 10 TRX MUSCLE UPS or scaled option between sets
X
10 Goblet Thrusters (35w / 53m)
X
20 Push-Ups
X
30 Goblet Squats (35w / 53m)
X
20/20 Bicycles
X
25/25 KB Snatches (35w / 53m)
X
20/20 Bicycles
X
30 Goblet Squats
X
20 Push-Ups
X
10 Goblet Thrusters
X


Trainer Tips: Pace early, reinforce core in snatch and squat, scale push-ups smartly





THURSDAY0:00–20:00 — Mobility + Warm-Up (2 Rounds – 45 sec ON / 15 sec OFF)


Dynamic Warm-Up Circuit — 2 Rounds (20/10)
High Knees
Alternating Reverse Lunge
Glute Bridge + KB Pullover
Half-Kneeling Hip Flexor Stretch + Reach (Do one side per round)
90/90 Hip Switch
Glute Bridge
KB Chest Press + Pull over
Lateral Lunge Reach (Do one side per round)


20:00–30:00 — Strength: Lunge Series (3 Rounds – Quality Reps)
1R/1L Goblet 3-Way Lunge (Forward, Lateral, Reverse)
3R/3L Jump or Pulsing Lunge
3R/3L Goblet Bulgarian Split Squat


Coaching Cues: Stay tall, core braced, clean transitions, light KB for form
30:00–45:00 — WOD: 3 x 5-Minute AMRAPs
AMRAP 1 — Lateral Core Focus

• 5/5 DBL KB Crossbody Forward Lunge
  
  
  
• 10 V-Ups
  
  
  

AMRAP 2 — Rotational + Lateral Stability

• 4/4 Goblet Lateral Lunges
  
  
  
• 6/6 KB Windmills (35w / 53m)
  
  
  
• 8/8 Side V-Ups
  
  
  

AMRAP 3 — Explosive Strength & Conditioning

• 12 Sumo Goblet Squats (35w / 53m)
  
  
  
• 10 Dead Swing to Sprawl (or hinge + step back burpee)
  
  
  

Trainer Tips: Focus on depth in lunges, steady pace under fatigue





FRIDAY 0:00–15:00 — Warm-Up & Movement Prep, Dynamic Warm-Up
3 Rounds
5 Inchworms with Push-Up
10 KB Thrusters (light)
5/5 Rocking Lunge with Overhead Reach
10 Sit-Ups


Trainer Tips: Focus on shoulder stability, breath-to-movement sync, and core engagement in all prep drills.
15:00–30:00 — Strength Superset: Vertical Press Focus (15 min block)
Superset – 4 Sets or as many rounds as quality allows in 15 min:
3/3 KB Push Press
3/3 KB Bent Press (light-moderate load)
1 MIN Dbl KB Waiter Carry


Trainer Cues:
Push Press: Drive from legs, tight trunk, punch ceiling.
Bent Press: Control descent, keep gaze up, initiate from hips.
Waiter Carry: Elbows locked out, ribs down, proud chest.
30:00–45:00 — WOD: (15-Min Cap)
BUY-IN: 10 Renegade Row + Push-Up (5/side alternating row before each push-up)
3 Rounds:
10 KB Deadlifts from Between the Feet (70w / 109m)
10 KB High Pull Swings (25w / 40m)
10 Sit-Ups + KB Goblet Shoulder Press (25w / 40m)
BUY-OUT: 500m Run (or 2 min Row / High Knees for scale)


Trainer Tips:
– Encourage crisp hinge form in heavy deads.
– High pulls are snappy and floaty – no upright row.
– Sit-up + press can be scaled to seated strict press for shoulder-sensitive folks.





SATURDAY 0:00–20:00 — Mobility + Dynamic Warm-Up (Athletic Flow)
Warm-Up Ladder – REPS: 20/16/10/6 
Side Shuffle (3x through, reps stay the same)
Skater Jump to Balance
Touch Jump (tap floor then jump high)
Bicycle Crunch (each side = 1)
Glute Bridge March


Challenge Add-on:
After each round, hold a 20s Hollow Hold before continuing.

20:00–30:00 -- Strength: Core Gauntlet AMRAP (10 min)
10 min AMRAP:
10/10 Reverse Plank Leg Lift (Progression: Add hip dips between lifts)
10/10 Elbow Plank Reach Forward (Add 10lb plate or slide for challenge)
10 KB Hollow Rock to Full Extension (Hands & feet never touch ground; sub = flutter kicks)
10 (1 Plank Jack + 2 Mountain Climbers (Each combo = 1 rep))


Trainer Tip: Emphasize quality over speed. Encourage rhythmic breath and abs pulling toward spine in all positions.

30:00–45:00 — WOD:
5 Rounds – For Time
(Every 3 min, STOP and hold a 1-min Hollow Hold or Hanging Hollow Tuck)
10 KB Dead Bug (legs straight = harder)
10 Side V-Up Right
10 Side V-Up Left
10 Hanging Leg Raise (scale: knees to chest or anchored lying raise)
10 Alternating Swimmers (R+L = 1)
10 Ball Slam (20w / 40m)
10 Wall Ball (15w / 20m)


Trainer Notes:
– Encourage athletes to aim for unbroken sets.
– Slams + wall balls finish each round with power and intensity.
– 1-min Hollow Hold intermissions spike fatigue and build midline endurance.



​

TXT PROGRAMMING
06/02/25-06/07/25
STRENGTH WEEK: #7
Hi TxT Community, We recently bid our amazing trainer Ariana Bon voyage as she sets out to study poli-sci in Sacramento. She will be greatly missed and we are so lucky that she was a part of our community for so long. Not to fear Cabrillo you will be in capable hands with our awesome new trainer Antonio. He will be taking over all of Ariana's classes. I hope you enjoy the workouts!
​Christa B



MONDAYVertical Press Focus
0:00–20:00 Warm-up + Mobility

• Isolated: Shoulder CARs, T-spine rotations, Neck rolls
• Compound: Arm circles with bands, wall slides, inchworms
• Movement Patterning: Half-kneeling kettlebell press w/ isometric hold
• General Warm-Up: 2 rounds –
  30s jumping jacks,
  10 push-ups,
  10 kettlebell halos

20:00–30:00 Strength: Vertical Press

• EMOM 10:
  • Odd: 5 KB Strict Press/side
  • Even: 30s Bottoms-up Hold (single or double)

30:00–45:00 WOD:
4 Rounds for Time:

• 8 KB Push Press (each arm)
• 12 Box Jumps or Step-Ups
• 16 Russian Twists (2-count)
• 100m Sprint or 30s Bike/Row

TUESDAYCore Strength Focus
0:00–20:00 Warm-up + Mobility

• Isolated: Hip flexor stretch, cat-cow, supine leg lowers
• Compound: Bird dogs, hollow hold, glute bridges
• Movement Patterning: Turkish Get-Up to Elbow (slow + controlled)
• General Warm-Up: 3 rounds –
  10 KB Deadbugs,
  30s forearm plank,
  10 Jumping Squats

20:00–30:00 Strength: Core

• AMRAP 10:
  • 4 Turkish Sit-Ups (2/side)
  • 8 Weighted V-Ups
  • 30s Hollow Hold or Plank

30:00–45:00 WOD
3 Rounds:

• 12 KB Suitcase Deadlifts (each side)
• 20 KB Russian Twists
• 20m Bear Crawl with kb drag 
• 15 KB Swings
• 1-minute Plank Hold

  


WEDNESDAYLift Strength (Deadlift Pattern)
0:00–20:00 Warm-up + Mobility

• Isolated: Ankle circles, hamstring flossing
• Compound: Bodyweight good mornings, hip bridges, inchworms to cobra
• Movement Patterning: KB Deadlift Patterning w/ pauses
• Warm-Up: 5 min amrap –
  10 KB Swings,
  10 Air Squats,
  10 Band Pull-Aparts

20:00–30:00 Strength: Hinge Focus

• 3 Rounds:
  • 6 Double KB Deadlifts (heavy)
  • 8 Staggered-Stance KB RDLs (4/side)
  • 10 Glute Bridges (weighted)

30:00–45:00 WOD
12 MIN AMRAP:

• 10 KB Swings
• 8 Goblet Reverse Lunges (4/leg)
• 6 Burpees
• 4 Dead Clean to Press (2/arm)

  
THURSDAYHorizontal Pull Focus
0:00–20:00 Warm-up + Mobility

• Isolated: Wrist mobility, scap push-ups, banded shoulder extensions
• Compound: Inverted rows, T/Y/W shoulder series
• Movement Patterning: Bent-over row technique w/ tempo
• Warm-Up: 3 rounds –
  10 TRX Rows,
  10 Band Rows,
  5/5 stacking plank

20:00–30:00 Strength: Horizontal Pull

• 3 Sets:
  • 6/6 KB Renegade Rows (each arm)
  • 10 Banded Rows or TRX Rows
  • 20s Isometric Row Hold (mid-row position)

30:00–45:00 WOD
5 Rounds for Time:
15 Goblet Situps
10 Renegade Rows + Push-up
6/6 KB Snatch
200m Row

  
FRIDAYSquat Strength Focus
0:00–15:00 Warm-up + Mobility

• Isolated: Ankle rocks, couch stretch
• Compound: Deep goblet squat + hold, Cossack squats
• Warm-Up: 2 rounds –
  10 Jump Squats,
  10 KB Front Rack Marches,
  10 Glute Bridges
  5 Tempo Goblet Squat (3-2-1 down, 1 up)

15:00–30:00 Strength: Squat (15 MIN)
RTR with DBL KB SQUATS 1st & THEN DO CIRCUIT BELOW.

• 3 Sets:
  • 8 Double KB Front Squats
  • 6 KB Goblet Cyclist Squats (close stance with heels on risers)
  • 30s Wall Sit w/ KB Gob Hold

30:00–45:00 WOD
4 Rounds for Reps (40s Work / 20s Rest each):

• Double KB Front Squats
• Jumping Lunges
• KB alternating swing
• Alternating Goblet Side Lunge

SATURDAYHorizontal Press Strength
0:00–20:00 Warm-up + Mobility

• Isolated Mobility: Wrist rolls, shoulder external rotations, pec stretch
• Warm-Up: 2 rounds – 

10 Shoulder Taps,
8 KB Chest Presses,
10 Banded Pull-Aparts
5 Push Ups
20:00–30:00 Strength: Horizontal Press

• 3 Sets:
  • 3/3 DBL KB Chest Presses one arm at a time, holding one arm up as the other presses.
  • 8 KB Push-Ups (hands on bells or floor)
  • 20s Isometric Hold at mid-press
  • 6 DBL KB Chest Press with pause at bottom

30:00–45:00 WOD
14 MIN AMRAP:
4/4 KB Clean + Press
12 Push-Ups
20m Farmer Carry
15 Ball Slams


In health and kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training
www.txtsantacruz.com


2nd Place: Best Personal Trainer voted by Santa Cruz Good Times

​

TXT PROGRAMMING
05/26/25-05/31/25
STRENGTH WEEK: #6

​
8am is our only monday class at WEST SIDE

MONDAY: THE MURPHWe will be holding THE MURPH Monday May 26th 8am at the West Side with Coach Christa. This will be our only TXT class on Memorial Day. All other TXT classes will be canceled the rest of the day and clubs are open 8am-1pm no child care. Hope you can join us at the lovely open air inside and outside West Side location for THE MURPH!! :)Friends & Family are allowed to sweat along with you. The more the merrier.  May 31st makeup MURPH day!!And if you are out of town we will have a makeup MURPH day with Coach Christa Sat May 31st 10am at Live oak.PLUS!! We have T-shirts & Tank tops to commemorate the 2025 Murph challenge! If you do not want to do the murph no worries, you may have done it at one point in your txt career. Because The Murph Workout is sneakily added into the WOD every now and then. 
Can I Modify? YES! The Murph can be modified however you please, I did it pregnant last year. All fitness levels are welcome. 
Below is the traditional top to bottom. You can even do half and work towards doing more next year. It’s really up to you. 
Why do we do The Murph?
LT. Murphy died when exposed to enemy fire while attempting to radio headquarters for assistance. The Murph was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero's WOD (Workout of the Day).

If you would like to do the murph on your own it is: 
1 mile run or 1609m row
100 pullup or TRX Row
200 pushup
300 squat
THEN 1 mile run or 1609m Row


A Modification is: (although there are many ways to do it.)
1 mile run or 1609m row
10 rounds
10 pullup or TRX Row
20 pushup
30 squat
THEN 1 mile run or 1609m Row

MODIFY HOWEVER YOU PLEASE




TUESDAY: PRESSING POWER & BALANCEIsolated Mobility, Compound Mobility, Movement Patterning/Technique (5 min):

• T-spine foam roll
  
  
  
• Arm circles w/ band
  
  
  
• Shoulder pass-throughs
  
  
  

Warmup – (8 min)
2 Rounds (40 sec work / 20 sec rest):

1. Push-Up to Down Dog
2. Glute Bridge March
3. Plank KB Drags
4. Floor Chest Fly (light KBs or bodyweight)

Trainer Tip: “Get the chest warm and the core firing—your press needs a solid base.”


Strength (10 min): KB Chest Press Superset
4 Rounds (work for 50 sec, rest 30 sec)

1. DBL KB Floor Press (moderate-heavy)
2. Reverse Plank Hold or Weighted Glute Bridge Hold

Trainer Tip: “Control the tempo on the press—2 sec down, 1 sec press. Don’t bounce off the floor.”
WOD – (15-Min Ladder)
Ascending Ladder 2-4-6-8… as high as possible in 15 min:

1. Double KB Floor Press (light-moderate load)
2. Feet-Elevated Pushups (FOR ADVANCED)
3. KB Renegade Rows (1/1 = 1 rep)
4. Plank Jump to Squat + Clean (1 KB)

Scaling Tips:

• Drop to regular or incline pushups as needed.
• Use banded or single-arm floor press as alternatives.

Trainer Tip: “Don’t burn out early. Control the press, brace the plank, and keep the heart rate under control.”
Finisher – “Chest to Core Burner” (6 min EMOM)EMOM (6 min):
Odd minutes – 12 KB Pushups (Like diamond Pushups)
Even minutes – 20 Russian Twists + 10 KB Chest Fly on Floor



Cooldown:

• T-spine rotations
  
  
  
• Supine twist
  
  
  
• Cobra to child’s pose
  
  
  

WEDNESDAY: CORE CRUSHER & CONTROLIsolated Mobility, Compound Mobility, Movement Patterning/Technique (5 min):

• Dead Bug Breathing
  
  
  
• Cat/Cow
  
  
  
• Hip Bridges w/ Reach
  
  
  

Warmup – (5-8 min)
3 Rounds:

• 10 Dead Bug
  
  
  
• 10 Bird Dog
  
  
  
• 5 Bootstrappers
  
  
  
• 10 Seal Jacks
  
  
  
• 10 KB Swings (light)
  
  
  

Strength: Core Tabatas (10 min total)

• 8 rounds: 20s Side Plank Hip Lifts (alt sides) / 10s Forearm Plank
  
  
  
• 8 rounds: 20s Side V-Ups (alt sides) / 10s Hollow Hold
  
  Trainer Tip: “Stay tight. Don’t trade tension for speed.”
  
  
  

WOD – 15 Min AMRAP

• 1/1 TGU + 3 SA Thrusters at top (35W/53M)
  
  
  
• 10 Dead Bugs
  
  
  
• 10 Pike Pushups (or Seated DB Press)
  
  
  
• 10 Hollow Rocks
  
  
  
• 10 Weighted Glute Bridges (35W/53M)
  
  
  

Cooldown:

• KB Counterweight Squat Hold
  
  
  
• Lat Stretch on wall
  
  
  
• Lying spinal twist
  
  
  

THURSDAY: POSTERIOR CHAIN & PARTNER GRITIsolated Mobility, Compound Mobility, Movement Patterning/Technique(5 min):

• Hamstring floss
  
  
  
• Banded ankle rocks
  
  
  
• Kneeling hip flexor + reach
  
  
  

Warmup – (5 min AMRAP)

• 20 Mountain Climbers
  
  
  
• 5 Glute Bridges
  
  
  
• 2/2 Side Lunges
  
  
  
• 2 Inchworms + Scorpion
  
  
  

Strength (10 min): Run-the-Rack Deadlifts

• 5x5 KB Between-the-Feet Deadlift
  
  
  
• Increase weight each round
  
  Trainer Tip: “Push the floor, chest up, tension from toes to traps.”
  
  
  

WOD – Partner Grinder (16 min loop)
On a 2-minute running clock loop, partners alternate:

• 500m Row/Ski/Bike
  
  
  
• While Partner 2 completes:
  
  
  
  • 8/8 One-Leg Deadlift
    
    
    
  • 8/8 KB Swing Cleans
    
    
    
  • 8/8 KB Push Press
    
    
    
  • 8/8 Bulgarian Split Squats
    
    
    
  • 10 Ball Slams
    
    
    

Each partner completes 5 total working rounds.
Cooldown:

• Standing hamstring fold
  
  
  
• Pigeon pose
  
  
  
• Neck + trap stretch
  
  
  

FRIDAY: PULLING & POWER MOVESIsolated Mobility, Compound Mobility, Movement Patterning/Technique (5 min):

• Hang from bar (30 sec x 2)
  
  
  
• Banded lat stretch
  
  
  
• Wrist mobility
  
  
  

Warmup – “Explosive Prep” (5-8 min)
3 Rounds 20on/10off:

• Jumping Jacks
  
  
  
• Diver Sit-Ups
  
  
  
• Push-Up to Pike
  
  
  

Strength (10 min): Pull-Up Pyramid
Partner up:

• Ladder up from 1 to 10 & back to 1 (strict, banded, or weighted)
  
  
  
• If adding weight: stick to 3 reps per set. When you reach top set keep completing as many sets as possible in the remaining 10 min.
  
  
  

Pre-WOD: 10 Burpee Pullups + 200m Run (MOD: Can separate burpees and pullups)
WOD – 10 Minute Alternating Tabata (When everyone is back)
10 Rounds (45 sec on / 15 off):

• Hollow Hold
  
  
  
• TRX Muscle Up (or low-row regressions)
  
  Alternate exercises every round
  
  
  

Finisher – 5 Min AMRAP:

• 5 Burpee Box Jumps
  
  
  
• 10 Ball Slams
  
  
  

Cooldown:

• Doorframe lat + pec stretch or use a partner
  
  
  
• Lying windmill
  
  
  
• Diaphragmatic breathing (2 min)
  
  
  

SATURDAY: LEGS & LADDERSIsolated Mobility, Compound Mobility, Movement Patterning/Technique (5 min):

• Psoas release w/ KB
  
  
  
• Long lunge w/ twist
  
  
  
• Ankle circles
  
  
  

Warmup – (5 min AMRAP)

• 5 Bootstrappers
  
  
  
• 5/5 Box Step Ups
  
  
  
• 5/5 Side Plank Hip Lifts
  
  
  
• 10 Ceiling Stomps
  
  
  

Strength (10 min): DBL Front Rack Reverse Lunges
5 sets of 5/5 – increase weight each round
Trainer Tip: “Torso tall, drive through front heel.”
WOD – 15 Min Ascending AMRAP
Add 1 rep each round of each:

• Box Jump (Start at 3 reps)
  
  
  
• 3/3 OA KB Clean (from ground)
  
  
  
• 3/3 OA KB Swing
  
  
  

Cooldown:

• Couch stretch
  
  
  
• Low dragon
  
  
  
• Legs up the wall
  
  
  

In health & kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training
2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024
3rd Place: Best Fitness Class Toadal Crosstraining 2025
www.txtsantacruz.com
Find us on Facebook
Follow us on Instagram


​

Hi TXT Community, Next weekend is packed! May 24, 9am – TXT Group Hike @ Cement Ship We’re heading to the beach for a beautiful hike at the Cement Ship. Let’s soak up the coastal vibes while staying active. We will meet at New Brighton Beach parking lot 9am and walk on the beach to the cement ship and back. Should be a 3 mile round trip hike. Dogs welcome. 
May 26 – The Murph @ West Side Toadal  Are you ready? Join us for this classic challenge to honor Memorial Day and push your limits with your community by your side. If you ordered a t-shirt I will bring it to the workout. We will have a make up Murph the next weekend if you can't do it on Memorial day. 
Have a wonderful week!


MONDAY — Horizontal Pull & Core Anti-Rotation
0–10 Min: Mobility & suggested Movement Prep 
Cat-Cow to Thread the Needle
Wall Slides (10 reps)
Dowel Bent Over Row Warm-Up
Bird-Dog Holds


Warm-Up: 3 Rounds8 Inchworms
5/5 KB Halos
10 Glute Bridge + March
10 Band Pull-Aparts


10–20 Min Strength: KB Bent Row + Dead HangSuperset (4 rounds):
6/6 Bent-Over SA Row (controlled tempo)
20–30 sec Dead Hang or Hollow Hang (grip work)


20–40 Min WOD: “Anti-Rotation Power” (EMOM x 20) go through 5xAlternate each minute:

• 6/6 Renegade Row + Push-Up
• 30 sec KB Plank Pull-Throughs
• 8 Glute Bridge Chest Press + 8 Pullovers
• 10 Russian Twists + 10 Flutter Kicks
• REST

40–45 Cool-Down:Supine Figure-4 Stretch
Seated Spine Twist
Diaphragmatic Breathing (1 min)



TUESDAY — Squat Strength + Explosive Legs
0–10 Min Mobility (suggested stretching after mobility)10 Deep Goblet Squat Holds
Banded Hip Openers
Lateral Lunges
Ankle Rockers


Warm-Up: 3 Rounds
10 Air Squats
10 Jumping Jacks
5/5 Cossack Squats
10 Glute Bridges


10–20 Min Strength: Front-Loaded Squats
5 x 5 Double KB Front Rack Squat (moderate-heavy)
3 x 5 Goblet Pause Squat (2 sec hold at bottom)


20–40 Min WOD: “Leg Engine” (4 Rounds for Time)10 Box Jumps
8/8 Halo + Rev Lunge (MODIFICATION: squat instead of Lunge)
3/3 Double KB Front Rack Bulgarian Split Squats
20 Ball Slam


40–45 Cool-Down:Couch Stretch (1 min/side)
Standing Forward Fold
Box Breathing (4-4-4-4)



WEDNESDAY — Pecs & Shoulder stabilization 0–10 Min: Mobility & suggested Movement Prep
Traveling inch worm
Frog Hops
Traveling Butt Kickers
Side Slides
Karaoka

Warm-Up: 8 rounds 20/10 alternate between the two exercises (4 MIN)
Touch jump or Ice skaters
TRX Push Up


10–20 Min Strength: Horizontal Press 
Single Arm KB Chest Press
RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 4 sets at top weight. 

20–40 Min WOD: 10 minute AMRAP
1R/1L TGU
6 Toes to bar (Mod: V-Up)
8 TRX Jump Squats
10 Ball Slams

THEN AFTER AMRAP

Run 400m & Do 1 more complete round when you come back


40–45 Cool-Down:
Runner stretch
Partner chest stretch or doorway stretch
Figure 4 stretch



THURSDAY — Core & Carry Conditioning
0–10 Min: Mobility & suggested Movement Prep
Supine Hip Rotations
Seated Pike Stretch
Shoulder Circles
Plank Shoulder Taps


Warm-Up: 5 Min AMRAP5 Inchworm to Plank Reach
10 Hollow Body Rocks
5/5 Side Plank Reaches
10 Deadbugs


10–20 Min Strength: Core Superset (4 rounds)10 KB Weighted Sit-Ups
50 Jump rope
6/6 Side Plank Dips
10 Diver Sit up


20–40 Min WOD: “Carry Complex & Ladder”
20 min cutoff Complete 3 Rounds for Time:

50m Waiter Carry R
50m Waiter Carry L
10 Double KB Clean + Squat
250m Run
50m Double KB Farmer Carry
10 Burpees Over KB
50m Double KB Front Rack Carry
21-15-9 KB Russian Twists + Sit-Ups


40–45 Cool-Down:Pigeon Pose
Chest Opener Stretch (doorway)
Slow Nose Breathing (90 sec)


FRIDAY — Hinge & Jump Focus
0–10 Min: Mobility + Patterning, suggested stretches
Hip Flexor Lunge Stretch
KB Deadlift Prep (hinge drills)
Shoulder Packing with Band
Glute Bridge + Hamstring Walkouts


Warm-Up: 2 Rounds
5 Bootstrappers
10 Deadlifts
5/5 Jumping Lunges
5 Broad Jumps


10–25 Min Strength: Suitcase DL
Superset
10 Min EMOM (alternating sides) RTR During EMOM.
5 Suitcase Deadlifts R
5 Suitcase Deadlifts L

Finisher: 3 x 6 Tempo KB Romanian DL (3 sec down)


25–40 Min WOD: “The Jump + Pull Gauntlet” (AMRAP 15 MIN)
6 KB Swings
4 Burpee Box Over
2 Deadlifts (Heavy KB)
8 KB Goblet Skull Crusher
6 KB Glute Bridge
4/4 TRX Power Pull


40–45 Cool-Down:Supine Hamstring Stretch
Forward Fold to Squat Hold
4-7-8 Breathing



SATURDAY — Full-Body Grinder
0–10 Min Mobility & suggested stretches
Plank Shoulder Taps
Hollow Hold + Rocks
Lateral Lunge Reach
Arm Circles + Chest Openers


Warm-Up: 5 Min AMRAP
10 Frog Jumps
5/5 KB Clean to Squat (light)
5 Inch worms
10 V-Ups


10–20 Min Strength: Vertical Pull Superset
​4 Rounds:
5 Pull-Ups or 8 TRX pull-ups
10 each side, Plank Hold and one arm band pull
10 KB High Pulls (light)


20–40 Min WOD: “Climb the Ladder” (20 Min time Cap)
5 rounds of 4 min.
 -Each round, add 2 reps to every movement.
-Stop when you can no longer finish within 4 minutes. Everyone stops in 20 min. 
-Every 4 min, complete the exercises below. Rest the remainder of the 4 min until next round starts:

2/2 One Arm KB High Pulls
6 Push-Ups
4/4 Goblet Box Step up
10 KB Sumo Deadlift

40–45 Cool-Down:Shoulder Thread-the-Needle
Child’s Pose + Lat Stretch
Gentle Supine Twist
Box Breathing (3 min)



In health & kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training
2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024
3rd Place: Best Fitness Class Toadal Crosstraining 2025
Find us on Facebook
Follow us on Instagram

​​

​

Hi TXT Community, Here’s Week 4 of your 10-week Kettlebell Strength & Conditioning programming. Designed as a 45-minute class focused on strength and power lifting, with well-balanced elements of mobility, conditioning, and recovery. Week 4 is the “Power & Control” week: reinforcing technique under fatigue and introducing explosive movement patterns.
Have a great time with class and may the wods be ever in your favor,
Christa B
MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

    20-30  Strength Power Lift

30-45     WOD: 
“Control & Chaos” Complex (12 Minutes)EMOM x 12 (Every Minute on the Minute): Alternate A & B
Even Minutes: Complex A (KB Flow x 2 rounds)
3 Double KB Swings
2 Double KB Cleans
1 Double KB Thruster


Odd Minutes: Complex B
6 KB Snatches (3 per arm)
8 Russian Twists w/ KB
6 KB Gorilla Rows (3 per arm)




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

20-30  Vertical Pull Strength

30-45    WOD: 
 “Gravity Proof” (15 Minutes)AMRAP 12 – Complete as many rounds as possible:
6 KB Renegade Rows (3/side)
8 KB Sumo Deadlift High Pulls
6 KB Clean & Push Press (3/side)
50M Farmer’s Carry (heavy KBs)
Finisher Core Set (2 Rounds):
20-second Active Dead Hang or 10-second Passive
10 Banded Face Pulls or Light Halo to Press
10 V-Ups or Tuck Crunches


  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   

    20-30    Lunge Strength

30-45    WOD: 
“Lunge & Load” (15 Minutes)

 2 Rounds
20-second Split Squat Iso Hold (each leg)
10 Slow KB Windmills (light KB or bodyweight)
10 Hollow Body Rocks

THEN EVERYONE STARTS TOGETHER For 4 Rounds (3 minutes work, 30 sec rest):
6 KB Clean to Front Rack Lunge (alternating)
8 KB Goblet Squats
6 KB Suitcase Reverse Lunges (3/side)
Max KB Swings in remaining time
Rest 30 sec between rounds


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

    20-30  Vertical Press Strength
30-45  WOD: 
“Press Through It” (15 Minutes)
AMRAP 15 – Complete as many rounds as possible:
6 Single-Arm KB Clean + Press (3/side)
8 KB Push Press (Double or Single)
10 KB High Pull to Goblet Squat
6 Burpees Over Bell
250M Run or Row


  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

    20-30    Core Strength

    30-45    WOD: 
Core Interval Circuit (12 Minutes)
3 rounds, 30s work / 10s rest
Circuit:
Russian Twist (bodyweight or KB)
V-Up to Tuck Crunch (or Deadbug)


KB Plank Drag (light KB side-to-side under body)
Ceiling Stomp + Leg Lift

 


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

    20-30  Lift Strength

30-45 WOD:  Ballistic Circuit (12 Minutes)
4 Rounds: 30s on / 15s rest (rotate stations)
Slam Ball Overhead Slams
Box Jump or Step-Up to Knee Drive
TRX Plank to Pike or Plank to Knee Tuck
Wall Ball Thrusters
Farmer’s Carry (KBs or Slam Balls, 30 ft & back)

    
​

TXT PROGRAMMING
05/05/25-05/10/25
STRENGTH WEEK: #3

​
MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

    20-30   CORE Strength 

30-45     WOD: 
(AMRAP 12)
“Ballistic Engine”

• 12 Wall Balls
• 10 Box Jumps (rebound optional, land soft)
• 12 KB Front Rack Lunges (elbows tight, upright posture)
• 10 Heavy Ball Slams (reset stance, full overhead slam)
• Buy-in & Cash-out: 60 Double Unders or 90 Singles

TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

20-30  LIFT Strength

30-45    WOD: 
(3 Rounds for Time)
“Clean Hustle”

• 400m Run
• 15 Ball Slams
• 12 KB Clean & Press (6/side, fluid clean before press)
• 9 Burpee Broad Jumps (chest down, explode into a jump forward)

  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   

    20-30    Horizontal pull Strength

30-45    WOD: (EMOM x 10)
“Jump + Pull”

• Odd:
  • 50 Jump Rope
  • 8 KB Swings (eye-level, fast hips)
• Even:
  • 10 KB Bent-over Rows (tight back, smooth pull)
  • 4 Box Jumps (max height, stick landing)

  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

    20-30   Squat Strength
30-45  WOD: (AMRAP 12)
“Leg Lab” Set a Timer: Every 3rd minute, stop and perform 5/5 X WALK

• 10 Wall Balls
• 8/8 KB Front Rack Lunges
• 1/1 Turkish Get-Up (start from floor, complete each rep fully)
• 200m Sprint

  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

    20-30    Horizontal Press Strength

    30-45    WOD: 
(4 Rounds for Time)
“Overhead Engine”

• 15 Goblet Squat Bicep Curl, Stand and Press to Tricep Ext.
• 10 KB Push Press (5/side)
• 10 TRX Y Raises (control, arms in Y position, don’t shrug)
• 30 Double Unders or 60 Singles

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

    20-30    Core Strength

30-45 WOD  :  (1 Round For Time)
“Core Gauntlet”

• 500m Row
• 20 KB High Pull Swings (snappy hips, elbows up and out)
• 20 TRX AB Roll Outs
• 15 Sit-ups
• 10 Burpees
• 100m Farmer Carry (moderate-heavy KBs)

 

TXT PROGRAMMING
04/21/25-04/26/25
STRENGTH WEEK: #1

​
Please let your classes know about what’s coming up:
April 26 – TXT Group Hike @ De La Vega Join Christa for a 1-hour group hike! We’ll meet by the dog park and get our legs moving together. A great way to kick off the season.
May 2 – 30 Day Diet Clean Up Begins Time to reset and recommit to your goals! Clean up your diet, dial in your habits, and support each other through a month of focused fitness and nutrition.
SIGN UP HERE
May 24 – TXT Group Hike @ Cement Ship We’re heading to the beach for a beautiful hike at the Cement Ship. Let’s soak up the coastal vibes while staying active.
May 26 – The Murph @ West Side Toadal  Are you ready? Join us for this classic challenge to honor Memorial Day and push your limits with your community by your side.


Order form for your 2025 Murph Shirt or Tank Top Here LINK
Please order by May 9th
MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
30 Mountain Climbers
5/5 Rocking Lunges 
10 Superman 
20 Glute Bridges


15-30  Lunge Strength  15 MIN
3 rounds
10 Dbl KB forward Lunge
10 TEMPO DBL KB LUNGE R (3 down, 3 pause, 3 up, 3 top) stay in lunge stance
10 TEMPO DBL KB LUNGE L
10 GLUTE BRIDGE HOLD MARCH

 
30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Ball Slam

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge 

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW 

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge 

·         20 Goblet Squats (KX 35W/53M)

·         10 Ball Slam
 
TUESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 Burpees
10 TRX I
10 Mountain Climbers
10 Chinees
  
15-30  Vertical press Strength 15 MIN
3 Rounds
10 TEMPO DBL KB STRICT PRESS (3 up, 2 pause at top, 3 down, 0)
10 DBL KB Strict Press (weight should be hard to press by the 6th rep)
 
30-45 WOD:  3 ROUNDS

10 KB O.H. SWING  (35LB W//53LB M)
30 JUMP ROPE OR 6 DBL UNDER
15 DIPS
30 JUMP ROPE OR 6 DBL UNDER
15 GLUTE BRIDGE
30 JUMP ROPE OR 6 DBL UNDER
50M DBL KB WAITER CARRY
 
WEDNESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  2 rounds 
7 TRX Jump Squats
3/3 OA Swing
7 Goblet Squats
10 Bicycles
 
15-30    Core Strength 15 MIN
3 rounds 40 sec on//20 sec MTN CLIMBER
Sit Up + KB Transfer to other side
BEAST Bird Dog
DIVER SIT UP
KB Dead Bug
 
30-45 WOD 15 min AMRAP
1R/1L Turkish Get Ups (KX 35W/53M)
30 AB mat situp
30 jump rope
10 DBL KB Clean + Squat
10 KB SWING (ADD 2 reps Every round)

  
THURSDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 DBL KB Bent Over Row
5 KB good morning
5 KB High Pulls
10 Jump Rope
 
10-30    Lift Strength 20min 
3 ROUNDS
10 DBL KB SUITCASE DEADLIFT Touch and go reps, :3 tempo lowering the bar to the floor.
10/10 to each side ROTATIONAL KB DEADLIFT

30-45  WOD 1 time through 15 min time cap
10 Pull ups
50 Stacking Plank (split reps)
15 DBL KB SUITCASE DEADLIFT (KX 35w/53m)
25/25 Goblet Box Step Up (KX 35w/53m) (PRESS THROUGH HEEL TO ENGAGE GLUTE) 
15 DBL KB SUITCASE DEADLIFT
50 Stacking Plank (split reps)
10 Pull ups

  
FRIDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: (optional idea)
5 MIN AMRAP
10 TRX MUSCLE UP
10R/10L SIDE PLANK HIP LIFT 
5/5 LAWN MOWER ROW
10/10 mtn climber
 
15-30    Horizontal pull Strength 15 MIN
Superset 3 Rounds
8 Tempo Lawn Mower Row 3330(:3 down, :3 pause, :3 up, :0 at the top)
10 TRX Y 
5/5 DBL KB Gorilla Row


 
30-45 WOD  
4 MIN AMRAP
100m Row
4 GOB Squat, clean, press
4 KB Single Leg RDL (split reps) (KX 35W/53M)

-1 min hollow hold-

4 MIN AMRAP
15 OH KB SWING (KX 35W/53M)
10 TRX I or DB front raise

-1 min chin over bar hang-

4 MIN AMRAP
10 KB Sit up + Press
50m Heavy Farmer Carry (KX DBL 53W/70+M)

-1 min Wall Ball

 
SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Spiderman Planks
Gob Thrusters
Bootstrappers
Jump Rope
 
15-30    Squat Strength  15 MIN
3 ROUNDS
8 Tempo Goblet squat 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.
10 Goblet Squat with 1 second pause at bottom
 
30-45 WOD 1 Round till completion (must finish each exercise before moving on [20 min cutoff]):
10 KB Snatches (split reps)
10 Burpee Box Over (to scale split exercises)
20 KB Snatches (split reps)
10 Burpee Box Over
30 KB Snatches (split reps)
10 Burpee Box Over
40 KB Snatches (split reps)
10 Burpee Box Over
50 KB Snatches (split reps)
10 Burpee Box Over


In health & kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training
2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024

3rd Place: Best Fitness Class Toadal Crosstraining 2025

Find us on Facebook
Follow us on Instagram