TXT PROGRAMMING09/15/25-09/20/25STRENGTH WEEK: #2

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
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