TXT PROGRAMMING
09/29/25-10/04/25
STRENGTH WEEK: #4


MONDAY
Mobility Warm-Up (7 Minutes)Purpose: Activate hips, spine, shoulders; improve movement quality.
Warm-Up (5 Minute cut off)
3 Rounds:
5 DBL 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)


Strength: Power Pull Focus (15 Minutes)4 sets of 8 reps KB Double Clean + Front Squat
3 sets of 8 reps Single-Leg KB Deadlift 
Coaching Cues:

• Use the hips for the clean—no curling the bells.
  
  
  
• Rack the kettlebells high—forearms vertical, elbows close.

WOD: 12 MinutesEMOM x 12 (Every Minute on the Minute): Alternate A & B EMOMS. 
Even Minutes: Complex A
 2 rounds
3 Double KB Swings
2 Double KB Cleans
1 Double KB Thruster


Odd Minutes: Complex B
3/3 KB OA swing
8/8 Russian Twists w/ KB
3/3 DBL  KB Gorilla Rows


THEN
2 Rounds
10 Hollow Body Tucks
10/10 Side Plank hip lift 
5/5 Bird Dog


After
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
  
  
  

TUESDAY
Mobility Warm-Up (7 Minutes)
Warm-Up (5 Minutes)
3 Rounds:
6 TRX row (slow & controlled)
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)


Strength: Vertical Pull (15 Minutes)
Trainer’s 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 Rounds superset
5 reps Tempo Eccentric Pull-Ups or Banded Pull-Downs or Trx Pull up: for all movements 3 sec lower, controlled up or assisted 
20/20 reps KB Front Rack March (Anti-Rotation Core)


WOD: 15 Minutes AMRAP Complete as many rounds as possible:
3/3 KB Renegade Rows
8 KB Sumo Deadlift High Pulls
50M DBL KB Farmer Carry (heavy KBs)
20-second Active Dead Hang
10 TRX W 
10 V-Ups or Tuck Crunches


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

WEDNESDAY Mobility Warm-Up (7 Minutes)
Functional Warm-Up (5 Minutes)2 Rounds:
6/6 Bodyweight Reverse Lunges (pause at the bottom)
10/10 X Walks (each way)
10 Glute Bridges
10 KB Deadlifts (light load, hip engagement)


Strength: Loaded Lunge & Unilateral Core (15 Minutes)
Trainer’s Tip:
The lunge reveals imbalances we hide in squats. When we train single-leg strength, we build true resilience, balance, and power.

4 Rounds
6/6 DBL KB Front Rack Reverse Lunge
10/10 DBL KB Walking Lunge with KB  Overhead
8/8 KB Split Stance Romanian Deadlift

WOD: 15 Minutes
THEN EVERYONE STARTS TOGETHER For 4 Rounds (3 minutes work, 30 sec rest):
3/3 KB Clean to Front Rack Lunge (alternating sides every rep)
8 KB Goblet Squats
3/3 KB Suitcase Reverse Lunges 
Max KB Swings in remaining time

Cooldown (3 Minutes)
Stretch:

• Couch Stretch – 30 sec/side
  
  
  
• Seated Figure 4 – 30 sec/side
  
  
  
• Forward Fold with Shoulder Clasp – 1 min

THURSDAY Mobility Warm-Up (7 Minutes)Functional Warm-Up (5 Minutes AMRAP)3/3 KB Halos (light weight, smooth arc)
3/3 Half-Kneeling Overhead Press (light KB)
10 KB Deadlifts
20-second Tall Plank with Reach (alternating arms)

Strength: vertical Press (15 Minutes)
4 Rounds
6/6 KB Single-Arm Strict Press
 20/20 KB Front Rack March (core + anti-rotation)
6 Tall Kneeling Double KB Press or Seated
6/6 Side Plank with Reach and pull across to the other side

WOD: 15 min ascending rep AMRAP – ADD 1 rep every round

 3/3 KB Snatch (add 1 rep to each arm)
10 KB High Pull to Goblet Squat
6 Burpees Over Bell
250M Run or Row


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
  
  
  

FRIDAY Mobility, Movement Prep & Activation (10 Minutes)Warm up (3 Rounds – 6 min)
10 Cat/Cow + T-Spine Reach Throughs
8 Deadbugs
10 Glute Bridges w/ March (core + glutes)
8 KB Tall Kneeling Halos (light load)
20s Side Plank w/ Reach (each side)


Strength Core(18 Minutes)
3 Rounds 45 sec work / 15 sec rest
KB Single-Arm Farmers Carry R
KB Single-Arm Farmers Carry L
Half-Kneeling KB Windmill R
Half-Kneeling KB Windmill L
KB Pullover + Hollow Hold
Plank with Shoulder Taps (slow & controlled)


WOD: 3 rounds
50 Jump rope
15 V-Up to Tuck Crunch
10/10 Plank and Banded lat pull (anchor band in front of you) 
5 Ball Slam
1 lap unweighted traveling Lunge 50m


Cooldown (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 Mobility & Warm-Up (8 Minutes)3 Rounds:
10 TRX Squat to Y Pull
10 Hip Bridge hold + KB Skull crusher
5/5 Box Step Ups (bodyweight)
20 Jumping Jacks


Strength – Pull + Lower (15 Minutes)3 Rounds:
8/8 Box Goblet Step-Ups
8 DBL KB SuitcaseDeadlifts (moderate-heavy)
3 Rounds:
6 Wall Ball
8/8 KB B Stance RDLs

WOD:  4 Rounds: 30s on / 15s rest (rotate stations)
Ball Slam
Box Jump or Step-Up to Knee Drive
TRX Plank to Pike or Plank to Knee Tuck
KB Thrusters
DBL KB Farmer Carry


Cooldown (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)

--
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
www.txtsantacruz.com
Find us on Facebook

 TXT PROGRAMMING
09/22/25-09/27/25
STRENGTH WEEK: #3

Hi TXT Trainers,
We progress into week 3 of our programming. For our strength section we will continue to keep the reps high and the weight low, preparing ourselves for lower rep heavier weights. 
​The new TxT Swag has been ordered and everyone should receive it Oct 6th. I ordered a few extra Tank tops and T-shirts if anyone wants one and did not get to order one.
As always I hope you have a wonderful week!
Christa Berry 

MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 40,30,20,10 :  
Jump Rope 
sit – ups (half reps)
KB swings (half reps)
Bicycle

15-20 -5 min SKILL: Double unders
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 


    20-30   CORE Strength : 1 min Plank
THEN

REPS 20,16,12,8,4
Plank Shoulder tap
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Sit up 
Straight leg + Toe touch
DBL Leglift with Ceiling Stomp (controlled lower)

THEN
1 min Plank


30-45     WOD 4 Rounds:
50 Jump Rope or 10 Dbl Under
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols or Single Leg Squat on Box
12 Sumo Deadlift High Pulls




TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds -10 reps of:
Walking lunge (each leg)
Banded good morning (focus on engaging hamstrings in henge motion)
Chinees (x2 reps)

15-20 -5 min SKILL: Double unders
4 Tabata rounds of double under practice (Tabatas are 20 seconds of exercise and 10 seconds of rest)
Coaching tips: Shoulders dropped, elbows in, light on your feet, fast wrists, and jump a little higher. 
  
20-30  LIFT Strength: DBL KB Front Rack Reverse Lunges + One Arm SUITCASE DEADLIFT
Run the rack with front rack reverse lunges in sets of 5R/5L + 10R/10L Suitcase Deadlift. The two movements do not have to use the same weight. When you reach your top weight, stay heavy and perform 4-5 rounds at top weight.


30-45    WOD 21-15-9
Wall balls
Pull up 
X5 Mountain Climbers (105, 75, 45)
Abmat Sit-ups
  


WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 6 min EMOM
ODD: 6 TRX jump lunges, 5 hollow body rocks, 4 band pull aparts 
EVEN: 2 burpees, 6 Dead bugs

10-20 -10 min SKILL: Handstand (Push-up) Practice NO SHOES ON THE WALL!
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have students spot other students by holding onto their ankle and lifting them up.
    20-30    Horizontal pull Strength:
 10/10 Plank on a box while OA Row + 10 TRX Tempo row (Tempo 3 up, 3 pause at top, 3 down, 0 at bottom.)

Run the rack with OA Plank on a box while OA Row (or bent over row, or lawn mower row) in sets of 10/10 reps + 10 TRX Tempo row. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! Tempo does not change. 


30-45    WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...)
TRX Muscle Up 
Gorilla row (1R/1L) (KX DBL 35w/53m)
Sit Up Wall Ball 
X10 Jump Rope (x5 DBL Under)

FINISHER: 
1 minute plank (hardest modifications possible)
1 minute wall sit (hardest modifications possible)
  
THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 Banded lat pulldown
5/5 Trx assisted pistols each leg
15 grasshoppers
Short Run (Trainers choice)

10-20 -10 min SKILL: Handstand (Push-up) Practice NO SHOES ON THE WALL!
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have students spot other students by holding onto their ankle and lifting them up.


    20-30   Squat Strength: 4 rounds
5/5 DBL KB Front rack or Goblet Box Step up + 10 DBL KB Squat (get full depth if you cannot go full depth do not get heavier)


30-45  WOD: 
Run 250m 3x
15 Toes-to-bar (Mod: V-up and over)
15 OH KB Swing  (KX 35w/53m)
15 Squat + Halo  (KX 35w/53m)

Run 250m 2x
10 Toes-to-bar
10 OH KB Swing  (KX 35w/53m)
10 Squat + Halo  (KX 35w/53m)

Run 250m 1x
5 Toes-to-bar
5 OH KB Swing  (KX 35w/53m)
5 Squat + Halo  (KX 35w/53m)
  
FRIDAY strength should start at 10 min in 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds:
10 ALTERNATING  KB SWINGS
10 WINDMILLS R
10 WINDMILLS L
5/5 Halo 


    10-30    Horizontal Press Strength: Take 5 MIN TO FIND YOUR TOP WEIGHT FOR DBL KB CHEST PRESS, THEN ON TOP WEIGHT START:
10 MIN AMRAP
5 DBL KB CHEST PRESS (on challenging weight)
5 PUSHUP (best version of a plank pushup)
1 MIN STRAIGHT ARM PLANK


    30-45    WOD : Buy in: 10 box over ball slam
10 Minute AMRAP:
7 Renegade Row + Pushup
7 Box jumps
7R/7L Clean n' Press (touch ground every time, no swing) (KX 25w/40m)
7 Burpee 

Buy Out: 10/10 KB windmill (KX 35w/53m)




SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 24/12/6
Plank to Pike toe touch (divide reps)
Side V-UP (divide reps)
Flutter Kick
Swimmers


    20-30    Core Strength: 4 rounds
10 Toes to Bar (Mod v-up and over)
10 Hollow body rock
10/10 Side plank hip lift
10/10 KB Russian twist 


30-45 WOD    
Partner workout Split reps/calories as you please. Do not do exercises out of order. Only 1 person works at a time.
50 wall balls (KX 14w/20m)
50 cal row
50 box over burpee
50 Gob Thruster (KX 35w/53m)
50 Sit ups


​

TXT PROGRAMMING
09/15/25-09/20/25
STRENGTH WEEK: #2
And here is a link for new TXT clothes. You have until september 20th to order. And then we should receive it by Oct 6th.
Here is the link:
https://www.customink.com/g/ujv0-00cy-1gnk?pc=TXN-173480&utm_campaign=gof_org_open&utm_content=body_gof2&utm_medium=email&utm_source=gof_org_txn


MONDAY – Horizontal Press Focus0–15 Mobility and dowel stretches then
 Warm Up (2 Rounds)
10 Banded face pulls
10 Jump squats
10 Plank to shoulder taps
5/5 Rolling open books


15–30 Strength – 3 Rounds (15 min cutoff)
10 Push-up with shoulder tap (box/elevated to scale)
10/10 Single arm Chest press
8 DBL KB chest press with slow eccentric
12 KB pullover


30–45 WOD – 15 Min Cutoff
Buy In: 12 Burpee + push-up + renegade row combo
Then 3 Rounds:
40m Bottoms-up KB carry (switch halfway)
12 KB Hip Thrust
10 TRX W + Y combo
12 Slam ball over-the-shoulder

Buy Out: 250m Row Sprint





TUESDAY – Core Blast0–15 Mobility and dowel stretches then
Warm Up – EMOM x 6
Min 1: 15 med ball slams
Min 2: 8 broad jumps + 6 frog hops
15–30 Core Strength (3 Rounds – 40s on / 20s off)

• Med ball Deadbug (med ball held over belly. Press into it with opposite hand and knee, while other hand and legs extends out,)
• Plank on KB’s with alternating KB reach out in front of you
  
  
  
• Leg scissors

30–45 WOD – Descending Ladder (12 min cutoff)
Start with 12 reps → 10 → 8 → 6…
12 Wall Ball Sit-ups (14w/20m)
12 Hollow Rocks
6/6 KB Lateral Drag in Bear Crawl

12 cal row (never changes)





WEDNESDAY – Power & Cleans0–20 Mobility and dowel stretches then
Warm Up – Flow (2 Rounds)
10 KB Deadlift
10 KB Swing
5 Burpees
100m Jog


20–30 Strength – Clean Ladder RTR
Build up weight every 2 minutes for 10 minutes:

• 5 DBL KB Clean +  5 DBL KB Front Squats
• First do cleans then do squats
  
  
  

30–45 WOD – 3 Rounds (12 min cutoff) (KX 35w/53m)
8/8 Swing
6/6 Clean + Press
6/6 KB High Pull
6/6 Snatch
10 Burpee Box Over





THURSDAY – Vertical Pull Focus0–20 Mobility and dowel stretches then
Warm Up – Tabata 20/10 x 2 rounds (4 min total)

• Band pull-aparts
  
  
  
• Superman to hollow rocks
  
  
  
• TRX row
  
  
  
• Sit-ups
  
  
  

20–30 Strength – Pull-up Progressions
Pick your level (TRX row → banded pull → strict pull):

• 4 Sets of 5–10 reps
  
  
  
• Finisher: Max hang hold at top or bottom position
  
  
  

30–45 WOD – AMRAP 12 min
6 TRX Supinated Rows
8/8 Half-kneeling KB Curl to Press (KX 20w/35m)
12 Slam Ball (over shoulder)
15 KB Russian Twist (KX 25w/35m)
50m Sprint (trainers choice)





FRIDAY – Lunge & Lower Body Burn0–15 Mobility and dowel stretches then
Warm Up – 2 Rounds
20 High knees forward/back
10 Inchworms
10 Air squats + calf raise
30s Skater hops


15–30 Strength – Lunge Complex (3 Rounds)
8/8 DBL KB Front Rack Forward Lunge
8/8 GOBLET KB Curtsy Lunge or Rev Lunge
10 GOBLET KB Bulgarian Split Squat


30–45 WOD – EMOM 4 Rounds, 12 MIN

• Min 1: 10 Tempo Goblet Squats (3 down, 2 hold, 1 up)
  
  
  
• Min 2: 10 KB Romanian Deadlift + 10 Glute Bridge March
  
  
  
• Min 3: 30 Bicycles Then hollow hold for remainder of min
  
  
  

SATURDAY – Vertical Press & Conditioning0–15 Mobility and dowel stretches then
Warm Up – 2 Rounds
8 Hibdu Push-ups
8 TRX Ys
10 V-ups
10 Band pull-aparts
20 Mountain climbers


15–30 Strength – Shoulder Tri-set (4 Rounds, 45s each)

• DBL KB Waiter Carry
  
  
  
• DBL KB Arnold Press
  
  
  
• Lateral Raise Hold + Front Raise (usually better with DB’s)
  
  
  

30–45 WOD – 3 Rounds for Time
1 Turkish Get Up per side (KX 35w/53m)
12/12 OA  KB Swing (OA or hand-to-hand)
20 Wall Balls (14w/20m)
250m Ski Erg 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
www.txtsantacruz.com
Find us on Facebook
Follow us on Instagram

TXT PROGRAMMING
9/08/25 - 9/13/25
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.)
Have a wonderful week!
Christa
p.s. the 6 week challenge has begun!!

And here is a link for new TXT clothes. You have until September 20th to order. And then we should receive it by Oct 6th.
Here is the link:


https://www.customink.com/g/ujv0-00cy-1gnk?pc=TXN-173480&utm_campaign=gof_org_open&utm_content=body_gof2&utm_medium=email&utm_source=gof_org_txn


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
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 

• Alternating Gob KB forward Lunge (MODIFY TO REV LUNGE)
  
• Gob KB Bulgarian Split Squat R (FOCUS ON SUPPORTING LEG GLUTE ACTIVATION)
  
• Gob KB Bulgarian Split Squat L
  
• TEMPO SQUAT (4 sec down, 2 sec pause at bottom, 2 sec up, 0 pause at top)
  
• Glute bridge with heels elevated on box 1 sec pause at top
  

 
35-45 WOD:10 min AMRAP 2 min ON// 1 MIN BURPEE 
The weights are light so you move fast and circuit as many times during the 2min.

• 1R/1L Turkish Get Ups (KX 20W/40M)
  
• 10 KB Sit Up with Russian twist (KX 20W/40M) (Modify NO KB)
  
• 50m ONE ARM Farmer carry (KX 35W/53M)  
  

AND 5 MIN LE STRETCH! DAS IT!


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
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 KB SQUAT BICEP CURL
10 TRX TRICEP

25-45 WOD: 10,8,6,4,2….DONE (20 MIN CUTOFF)
KB Bottoms up Sit up R (MODIFY BY NOT USING KB)
KB Bottoms up Sit up L
KB SWING (MODIFY WITH KB DEADLIFT TO LEARN HINGE)
KB WINDMILL (MODIFY BY NOT USING KB)
100 M Row (ADD 50M every round)
AND THEN:
WHEN FINISHED HOLD PLANK TIL EVERYONE IS DONE.


AND 5 MIN LE STRETCH! DAS IT!  


WEDNESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds (4 min)
20 sec Beast Bull dog or Bird Dogs
10 sec Plank


15-25min    Core Strength
3 rounds 40 sec on//20 sec of Ball Slam
Stacking Plank or Plank Shoulder Taps
Seated Halo Alternate sides
Hollow body Hold
KB Dead Bug
 
25-45 WOD *THE SUBE* 20MIN CUTOFF
 go light make this fast
GUIDELINES
X = cardio  BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER


WOD:
X
10 Goblet thrusters (KX w15/m25)  
X
20 push ups 
X
30 goblet squats (KX w20/m30) 
X
40/40 bicycles (per leg)
X
25/25 SNATCH (KX w15/m20)
X
40/40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 Goblet thrusters 
X
  AND 5 MIN LE STRETCH! DAS IT!


THURSDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 20 sec on/ 10 sec off
PIKE TOE TOUCH (MODIFY CONTROLLED V-UP)
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: 4 ROUNDS (10 MIN CUTOFF)
PRO TIP: Go lite and move fast this is week 1.
10 SUPERMAN
12 SUMO DEADLIFT
3/3 GOB SQUAT & HALO (HALO WHEN YOU STAND)
5/5 GOB BOX STEP UP

AND 5 MIN LE STRETCH! DAS IT!
  
FRIDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN
20 JUMP ROPE 
5 INCH WORM
10 GORILLA ROW
50 M SPRINT




15-30 min    STRENGTH HORIZONTAL ROW (Make sure shoulders are packed and lats are activated)
3 ROUNDS 45 sec ON/15 Sec OFF (PRO TIP:STAGGER CLASS)
Tempo TRX Row Tempo (3 up, 3 pause, 3 down, 0 at bottom)
KB Lawn Mower Row R (MODIFY HAND SUPPORT ON WALL)
KB Lawn Mower Row L
TRX Power Pull R
TRX Power Pull L

 
30-45 WOD PARTNER EMOM: 12 min
CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. 


 Circuit through all 3 EMOMS 4x so it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) 
EMOM 1:
20 T2B or V-Up
20 KB SWING (kx 35w/53m) 
EMOM 2:
20 cal row
20 H.R. Pushups  or Pushups hands on box to modify
EMOM 3:
100m dbl kB waiter carry (kx 25w/40m)  or KB Front rack carry
20 TRX ELBOWS WIDE ROW


AND 5 MIN LE STRETCH! DAS IT!


SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 10 BOOT STRAPPERS & BUTT KICKERS 
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 completely and then do HEAVY GOBLET SQUAT. Do not super set. 


Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
35-45 WOD: 4 ROUNDS of 20sec on//10 sec off (10 MIN)
SIDE PLANK LEG LIFT (MODIFY Laying side leg lift)
SIDE PLANK LEG LIFT
BOX JUMP OR STEP UP
WALL BALL
KB HIGHPULL SWING (MODIFY TO KB SWING OR DEADLIFT)


AND 5 MIN LE STRETCH! DAS IT!



--
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
www.txtsantacruz.com
Find us on Facebook
Follow us on Instagram​

​MONDAY
HAPPY LABOR DAY!!

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

• Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps.  Trainer Chooses Lunge distance.
  
• While Partner A is Lunging, have Partner B perform 5 Box Jumps.  Switch!  
  
• Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats).
  

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:
250m 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


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.

30-45 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


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


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


FRIDAY:
0-20 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

20 - 30 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


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


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

• Partner up and do a descending TRX Row ladder, starting at 10 reps and ending at 1.  While one is on the TRX, have the other hold a hollow body.  Make sure they choose a TRX Row depth that is very challenging! Try for horizontal. 
  
• THEN RTR working up to heavy 3/3 reps KB GORILLA ROW TOGETHER (DEMO VIDEO)
  

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


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

TXT PROGRAMMING
08/18/25-08/23/25
STRENGTH WEEK: #8
Hi TXT Community!
 Ready to transform your body and your mindset? 
Our 6 Week Ultimate Mind & Body Challenge kicks off September 5th — and you could WIN $500 just for showing up and crushing your goals!

 What’s Included:
 Strength Training & Metabolic Workouts
 Yoga & Mindfulness
 Custom Nutrition Plan
 Wellness Coaching & Community Support

 “I’m amazed at all the support! I’ve learned how to sustain a healthier lifestyle!” – past participant

 Hosted by Christa & Tara

Let’s get stronger, leaner, calmer, and more confident — together. 
Here is the link:
https://www.eventbrite.com/e/6-week-ultimate-mind-body-challenge-tickets-1555026950469

And here is a link for new TXT clothes. You have until September 20th to order. And then we should receive it by Oct 6th.
Here is the link:
https://www.customink.com/g/ujv0-00cy-1gnk?pc=TXN-173480&utm_campaign=gof_org_open&utm_content=body_gof2&utm_medium=email&utm_source=gof_org_txn

Finally no Beach TXT this Friday 8/22/25. But it will be back on for the next 2 Fridays. 

Have a great week!
Christa B





MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up :
REPS 20,16,12,8,4
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
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 3 rounds for time
5 inch worm + Push up
1/1 TGU (kx 35w/53m)
5/5 TSU (kx 35w/53m)
20 BOX STEP UP farmer carry R (kx 35w/53m)
10 OA Suitcase Deadlift R (kx 35w/53m)
20 step farmer carry L
10 OA Suitcase Deadlift L

TUESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 7 minute EMOM (Every Minute On the Minute)
1 spinal rock
3 Squats
5 burpee no p.u.
  
15-25   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

25-45 MIN 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

  
WEDNESDAY
0-15 min Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 30 SEC ON// 10 SEC OFF

• PLANK TO PIKE REACH TO OPPOSITE ANKLE
• KB SIT UP AND OVER HEAD PRESS
• PLANK HIP TAPS 

15-30 MIN   Vertical Pull 10 Min AMRAP
3 PULLUPS or 10 TRX PULLUP
10 KB PULLOVERS HIPS ELEVATED
10 PLANK Hold plus band lat pull R
10 PLANK Hold plus band lat pull L

30-45 WOD 15 MIN
5 Min AMRAP
5/5 Gob Box Step Up
10 V-ups
5 Min AMRAP
4/4 TRX Power Pull
6/6 Windmill (kx 35w/53m)
8/8 Side V-Up
5 Min AMRAP
12 Sumo GOB Squat (kx 35w/53m)
10 KB Swing to Sprawl (kx 35w/53m)
 
  
THURSDAY
0-20 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
20-30    Lunge 10 MIN
3 ROUNDS
Goblet 3 way lunge (Forward, Lateral, Reverse) 1R/1L
3/3 Jump Lunge or Pulsing Lunge
3/3 Gob Bulgarian Split Squat

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
  
FRIDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
5 inch worm with push up
10 light thrusters
5 R/L Rocking lunge
10 sit ups
15-30    Vertical Press 
4 x Superset 15 MIN
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
DBL KB WAITER CARRY for remainder of time

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)

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 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




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
08/11/25-08/16/25
STRENGTH WEEK: #7
 Ready to transform your body and your mindset? 
Our 6 Week Ultimate Mind & Body Challenge kicks off September 5th — and you could WIN $500 just for showing up and crushing your goals!

 What’s Included:
 Strength Training & Metabolic Workouts
 Yoga & Mindfulness
 Custom Nutrition Plan
 Wellness Coaching & Community Support

 “I’m amazed at all the support! I’ve learned how to sustain a healthier lifestyle!” – past participant

Let’s get stronger, leaner, calmer, and more confident — together. 
https://www.eventbrite.com/e/6-week-ultimate-mind-body-challenge-tickets-1555026950469

MONDAYVertical Press Focus
0:00–20:00 Warm-up + Mobility
General Warm-Up: 2 rounds –
30s jumping jacks,
10 push-ups,
10 kettlebell halos
20:00–30:00 Strength: Vertical Press
EMOM 10:
Odd: 5/5 KB Strict Press/side
Even: 30s Bottoms-up Hold each side
30:00–45:00 WOD:
4 Rounds for Time:
8/8 KB Push Press (each arm)
12 Box Jumps or Step-Ups
16 Russian Twists (2-count)
100m Sprint/bike or row 


TUESDAYCore Strength Focus
0:00–20:00 Warm-up + Mobility
General Warm-Up: 3 rounds –
10 KB Deadbugs
30s forearm plank
10 Jump 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:
12/12 OA KB Suitcase Deadlifts (each side)
10/10 STACKING PLANK
 5/5  Bear Crawl with kb drag 
15 KB Swings
1-minute Burpee  


WEDNESDAYLift Strength
0:00–20:00 Warm-up + Mobility
Warm-Up: 5 min amrap –
10 KB Swing
10 Squats
10 Band Pull-Aparts 
short run
20:00–30:00 Strength: Hinge Focus
3 Rounds:
6 Double KB Suitcase Deadlifts (heavy)
8 B-Stance KB RDLs (4/side)
10 Glute Bridges heels on a box
30:00–45:00 WOD
12 MIN AMRAP:
10 KB Swing High pull
8 Goblet Reverse Lunges (4/leg)
6 Ball slam
4 Dead Clean to Squat and Press (2/arm)
  
THURSDAYHorizontal Pull Focus
0:00–20:00 Warm-up + Mobility
Warm-Up: 3 rounds –
10 TRX Rows
10 Band Rows
5/5 stacking plank
5/5 Bent over Row 
20:00–30:00 Strength: Horizontal Pull
3 Sets:
6/6 KB Renegade Rows
10 Deep TRX Rows
20s Isometric Row Hold (bent over row position with kb held at top of row) 
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
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 (40s Work / 20s Rest each):
Double KB Front Squats
Jumping Lunges
KB alternating swing
Alternating Goblet Side Lunge


SATURDAYHorizontal Press Strength
0:00–15:00 Warm-up + Mobility
Warm-Up: 2 rounds – 
10 Shoulder Taps
8 DBL KB Chest Presses
10 Banded Pull-Aparts
5 Push Ups
15:00–30:00 Strength: Horizontal Press 15 min cutoff
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 + Snatch out from top
12 Push-Ups + arm reach at bottom of push-up 
20m Farmer Carry
15 Box jump


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
www.txtsantacruz.com
Find us on Facebook
Follow us on Instagram

TXT PROGRAMMING
08/04/25-08/09/25
STRENGTH WEEK: #6
Hey TXT Crew,
Get ready! This week’s workouts are all about building serious strength! 
We’ve made some exciting updates to your programming: the strength sections in every class are now longer and more focused. You’ll spend more time dialing in form, pushing heavier weights, and developing solid, functional strength.
Each class still includes mobility, a smart warm-up, a power-packed strength section, and a sweaty, fun WOD to finish strong. Whether you’re new to lifting or working on hitting new PRs, this is your chance to grow.
 Mark your calendars! BEACH TXT is back starting Friday, August 8th at 5:30pm!
We’ll meet at the Live Oak TXT Room and head down to the beach together.
Expect good vibes, sweat, sunshine, and that unbeatable TXT community energy.
Bring water, a towel, and your beach beast mode. 

Let’s have a strong week!
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


MONDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (9 MIN)
2 ROUNDS 20/10:
Seated Hip Roll
Alternating GSW
Traveling Butt Kickers
X Walk R
X Walk L


STRENGTH: DBL KB SQUAT – 18 MIN TOTAL
RTR 3 warm-up sets: 5 reps increasing in load


Then 5 sets of 5 rep max Double KB Squats


Finish with 3 sets of 6 tempo goblet squats (3-2-1 down, explode up)


WOD: 12 MIN AMRAP
10 Ab Mat Sit-ups
10 Wall Balls (KX 14W/20M)
3/3 KB Clean to Reverse Lunge (KX 35W/53M)
9 KB Swings (KX 35W/53M)
30 Jump Rope







TUESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (5–10 MIN)
3 rounds 20/10:
Scapular Pushups
Scorpions
Sit-ups
Inch Worms

THEN: 2 sets of max effort pushups (rest 1 min between)


STRENGTH: PRESS (H) – 18 MIN TOTAL
6 MIN EMOM: 3 KB Chest Press + Hollow Hold for remainder of min


THEN: Group Circle Drill (7 min) group the class in a circle and everyone takes turns doing


5 DBL KB Chest Press + Hold Reverse Plank until next turn


If anyone drops, all do 5 Inch Worms





WOD: FOR TIME (15 MIN CAP)
4 Rounds:
10/10 Single Leg Deadlift (KX 35W/53M)
10 Pushups
1/1 TGU (KX 35W/53M)
50M Double KB Waiter Carry (KX 25W/40M)
250M Run/Row/Ski







WEDNESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (5–10 MIN)
3 Rounds:
10 Dead Bug
10 Bird Dog
5 Bootstrappers
10 Seal Jacks
10 KB Swings


STRENGTH: CORE – 20 MIN
TABATA 1: (4 MIN)
8 Rounds: 20 sec Side Plank Hip Lifts (switch sides each round) / 10 sec regular plank
TABATA 2: (4 MIN)
8 Rounds: 20 sec Side V-Up (alternate sides) / 10 sec Hollow Hold

PLUS: (8 MIN)
3 Rounds
10 KB Sit-ups
5/5 KB Russian Twists 
10 Glute Bridge Marches


WOD: 5 ROUNDS OF EVERY 3 MIN STOP AND DO 10 SIT UPS or DEAD BUGS & THEN GET BACK TO WORK. (15 MIN TIME)

CIRCUIT THROUGH BELOW EXERCISES
1R/1L TGU with 3 Single Arm Thrusters at the top, then get back down (KX 35W/53M)
10 Pike Pushups or Seated Shoulder Press
10 Hollow Body Rocks
10 KB Weighted Glute Bridges







THURSDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (5 MIN)
5-min AMRAP:
20 Mountain Climbers
5 Glute Bridges
2/2 Side Lunges
2 Inch Worms + Scorpions


STRENGTH: KB DEADLIFT – 18 MIN
RTR 3 warm-up sets: 5 reps increasing in load


THEN: 5x5 at top weight


THEN: 2 sets of 12 Single Arm Suitcase Deadlifts (each side) with lighter weight


WOD: PARTNER 2-MIN LOOP (16 MIN CAP) Partner A works for 2 min on the below exercises & Partner B does cardio. Switch every 2 min. Once both partners complete 3 rounds of below exercises you are done. 

Each partner must complete:
3 Rounds of:


PARTNER A:
8/8 KB One-Leg Deadlift (KX 35W/53M)
8/8 One Arm KB Swing Clean
8/8 One Arm KB Push Press
8/8 GOB Bulgarian Split Squat (KX 25W/45M)
10 Ball Slams (KX 15W/20M)

 
Partner B: rows/bikes/skis. Push hard.







FRIDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (8 MIN)
3 rounds 20/10:
Banded Lat pull downs
Diver Sit-ups
Push-up to Pike


STRENGTH: VERTICAL PULL – 20 MIN
Partner Pullups: working from 1 to 10 reps
The partner rests while the other partner works.
Modify with TRX Pull Ups



THEN:


3 rounds:
10 DBL KB Bent Over Rows
20 sec Dead Hang
5 Eccentric Pullups


WOD: 3 Rounds 45/15 (6 MIN)
Hollow Hold
TRX Muscle UP


THEN: 5 MIN AMRAP
5 Burpee Box Jumps (KX 20W/24M)
10 Ball Slams (KX 15W/20M)







SATURDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (5 MIN)
5-min AMRAP:
5 Bootstrappers
5/5 Box Step Ups
5R/5L Side Plank Hip Lifts
10 Ceiling Stomps


STRENGTH: FRONT RACK REVERSE LUNGE – 20 MIN
RTR 3 warm-up sets: 5 reps increasing in load


THEN: 5x5 at top weight. 5x5R/5L Front Rack Reverse Lunges


AFTER:


2 ROUNDS
8 KB Goblet Cossack Squats (be careful of going to deep)
10 KB March in Place (DBL KB Front Rack)


WOD: 15 MIN ASCENDING AMRAP
Add 1 rep each round:
3 Box Jumps (KX 20W/24M)
3/3 KB Cleans R&L from the ground (KX 35W/53M)
3/3 KB One Arm Swings (KX 35W/53M)

​