TXT PROGRAMMING 01/05/26 -01/10/26 STRENGTH WEEK: #8

TXT PROGRAMMING
01/05/26-01/10/26
STRENGTH WEEK: #8
Good Morning TXT Community, We have a new benchmark for Namrita. A long-time TXT member since the beginning,  it is appropriately called the F@#K WOD. Why? Because if you know Namrita there is always a F@#K said during the workout. Always said in celebration of difficult workouts and challenging times. This new difficult wod should definitely induce some F words! Inspired by Namrita and written by Coach Ivan. We hope you enjoy!
Have a wonderful week and enjoy this wonderful new year,
Christa B
P.s. I am so thankful to be nominated for Best Personal Trainer of 2026 in the Best of Good Times, If you get a moment please vote for me!
https://www.goodtimes.sc/best-of-ballot/#//

MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds
10 hollow body rock
10 jump jack
5 cat/cow
30 dead bug
Short run (trainers choice)


15-30   Core 4 rounds
1 min plank
30 sec Stacking plank alternate sides
1 min hollow hold
30 sec v-up


30-45 WOD: 15 min cut off (jump rope never changes reps alternate between the two exercises.)
3-6-9-12-15-12-9-6-3 KB SIT UP (kx 25w/40m)
50-50-50-50-50-50-50-50-50 Jump rope or (25 dbl under)




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min amrap
5/5 scorpion
5/5 iron cross
3/3 GSW
5 inch worm push-up
5 boot strapper
  
20-30   Power Lift -10 min amrap (option to RTR)
5 gob squats with 3 sec pause at bottom
12 gob Glute bridge 


30-45 WOD: THE BRENDA Benchmark (15 min ascending amrap)
250m Run or Row
1 TGU R (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge) kx 35/53
1 TGU L (add 1 rep every round) (Modify by doing Turkish Sit up to hip bridge)
5 Spinal rock + Burpee


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 12 - 8 - 4 (divide the reps)
Plank shoulder tap
Serratus push-up 
Band pull apart in front of body
Sit out
20-30   Vertical Pull 10 min AMRAP
5 Pullup or TRX PULLUP
5/5 North South Plank
5/5 East West Plank


30-45 WOD: Namrita’s “The F@#K WOD”
15 min Ascending AMRAP +2 reps every round


2 Bear Crawl KB Drag Through (KX 20W/40M)
2 KB Swing to Front Rack Rev Lunge L (KX 25W/44M)
2 KB Swing to Front Rack Rev Lunge R
2 KB Snatch to OH Squat L (KX 20W/40M)
2 KB Snatch to OH Squat R
4 Cal Row/ Ski ERG ( + 2 Cal each Round)
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min amrap
5/5 side lunge
5/5 x walk
20 butt kicker
10 wall ball 
30 mtn climber


20-30    Lunge 10 min AMRAP of RUN THE RACK
1 TGU + 3 REV LUNGE + TGD R (KEEP KB UP, MODIFY HOLD KB AT SHOULDER DURING REV LUNGE)
1 TGU + 3 REV LUNGE + TGD L


30-45  WOD: 5 Rounds 
10 ball slam or 10 Battle Rope Slam 
5 T2B or Vup
3 Goblet Sumo Squat  (kx 35w/53m)
250m run or row
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
Pike toe touch 
Boot strapper
Hindu push up
Leg scissors 


20-30    Vertical Press: Single Arm Shoulder press
RUN THE RACK 5/5 reps shoulder press
5 sets of 5/5 reps at top weight




30-45 WOD 15 min ascending AMRAP (add 1 rep each round)
5 PULLUP
5 Gob squat
5 Box Jump
5/5 Leg Scissors (ADD 1 REP to each side)
5/5 Side plank hip lift 


SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds
10 Beast Bird dog
5/5 side plank
10 pike pressback + alt forward Lunge 


15-25 Core: 2 rounds 45 sec on 15 sec rest
Ball Slam or Battle Rope 
Crunch tuck
KB Dead Bug
KB Mtn climber 
Hollow body rock


25-45 WOD: 20 min cutoff
Christa Benchmark  Get as far through the list as you can in 20 minutes, Choose the version that best fits you and record your time and weight. 


        
Beginner
5/5 Lunges 
20 Wall Ball (8 LB Women /10 LB Men)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
40 Pushups ((hands elevated on box)
50 Burpees (hands elevated on box)
40 Pushups ((hands elevated on box)
15/15 One Arm Swing (15 LB Women/ 20 LB Men)
20 Wall Ball (8 LB Women /10 LB Men)
5/5 Lunges
Intermediate
5/5 Jump Lunges
20 Wall Ball (10 LB Women /15 LB Men)
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
40 Pushups 
50 Burpees (No Pushup)
40 Pushups
15/15 One Arm High Pull (20 LB Women/ 35 LB Men)
20 Wall Ball (10 LB Women /15 LB Men)
5/5 Jump Lunges


Advanced
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)
20 Wall Ball (12 LB Women /20 LB Men)
15/15 One Arm Snatch (35 LB Women/ 50 LB Men)
40 Pushups (Chest to ground)
50 Burpees (Chest To Ground)
40 Pushups (Chest to ground)
30 One Arm Snatch (35 LB Women/ 50 LB Men)
20 Wall Ball (12 LB Women /20 LB Men)
5/5 Weighted Jump Lunges (20lb Women, 35lb Men)


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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