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TXT PROGRAMMING 02/07/22-02/12/22 STRENGTH WEEK: #3

2/6/2022

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TXT PROGRAMMING
02/07/22-02/12/22
STRENGTH WEEK: #3
Who's ready for a 6 week challenge?!


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 (focus on a good henge movement)
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:
250M run or row
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols
12 Sumo Deadlift High Pulls
 
 
TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 30-20 -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 + SUITCASE DEADLIFT
Run the rack with front rack reverse lunges in sets of 4R/4L + 10/10 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
--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 student 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 (ZOOM: Skull Crusher)
Gorilla row (1R/1L)
Goblet squats
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 pull ups
10 Trx assisted pistols each leg
15 grasshoppers
Short Run

10-20 -10 min SKILL: Handstand (Push-up) Practice
--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 student spot other students by holding onto their ankle and lifting them up.
 
    20-30   Squat Strength: 4 rounds
5/5 KB Front rack or Goblet Box Step up + 10 DBL KB Squat
 
30-45  WOD: 
Run 250m 3x
15 Toes-to-bar (Mod: V-up and over)
15 OH KB Swing
15 TRX jump Squats

Run 250m 2x
10 Toes-to-bar
10 OH KB Swing
10 TRX Jumps Squats

Run 250m 1x
5 Toes-to-bar
5 OH KB Swing
5 TRX jump Squats
  
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 Renegade Row + Pushup
10 Minute AMRAP:
7 Ball Slams
7 Box jumps
7R/7L Clean n' Press (touch ground every time, no swing)
7R/7L TRX Power Pulls

Buy Out: 10 wall walk or inch worm + pushup
 
 
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    
Martha BENCHMARK (choose the version that's best for you.)
3 ROUNDS 
40 seconds on 20 seconds off. 
Beginner
  • Swings (15lb women, 20lb men)
  • Crunch Tucks
  • Jumping Jacks
  • Kettlebell Situps (Holding Kettlebell Overhead 5lb Women, 10lb Men)
  • TRX Squats
Intermediate
  • Swings (25lb women, 35lb men)
  • Legs Up V ups
  • Jump Rope
  • Kettlebell Situps (Holding Kettlebell Overhead 15lb Women, 25lb Men)
  • Bodyweight Squats
Advanced
  • Swings (35lb women, 50lb men)
  • V Ups
  • Double Unders
  • Kettlebell Situps (Holding Kettlebell Overhead 25lb Women, 35lb Men)
  • TRX Jump Squats
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