TXT PROGRAMMING 02/16/26-02/21/26 STRENGTH WEEK: #4

TXT PROGRAMMING
02/16/26-02/21/26
STRENGTH WEEK: #4
Hi TXT Trainers, Happy week 4 we still have some volume and tempo movements this week. Next week we will move to less reps and more weight in the strengths. I hope you are enjoying the handstand challenge. You can always regress to a pike position for you clients who are afraid of getting inverted.
Have a great time with class and may the wods be ever in your favor,
Christa B


MONDAY
Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm-Up (5 Min cutoff)
3 Rounds:
5 KB Dead Clean + Strict Press
6 KB Romanian Deadlifts (slow tempo: 3 sec down)
5 Jump Squats
10 Mountain Climbers



Strength: Power Pull Focus (15 Minutes)
5 x 8 KB Double Clean + Front Squat 

3 x 8/8 Single-Leg KB Deadlift



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 High Pulls
2 Double KB Cleans
1 Double KB Thruster


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

HANDSTAND CHALLENGE

Monday/ Tuesday (kick ups)
Beginner: Pike push with leg raises or L hold from box with leg raises 3 x 5 reps THEN inverted toe touches 3 x 5 reps

Intermediate: inverted toe touches 3 x 5 reps THEN handstand kick ups against wall 10x (hold if you can each rep)

Advanced: freestanding handstand kickups (continue working on bails), start with a small jump landing with the same foot you kicked up holding an L shape and continually kick higher until you can bring your feet together at the top







TUESDAY Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Functional Warm-Up
3 Rounds:
6 TRX ROWS (slow & controlled)
3/3 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 Emphasis (15 Minutes)
Vertical pulling is about more than just getting your chin over a bar; it's about your scapular position, mastering control, and developing true back strength.

4 ROUNDS

8 reps Tempo Eccentric Pull-Ups or Banded Pull-Downs 
3 sec down, controlled up or assisted

20 seconds/side KB Front Rack March (Anti-Rotation Core)


6 reps Tall Kneel KB Pullover to Floor (can sit on box if kneeling is hard)



WOD: 12 MIN AMRAP – Complete as many rounds as possible:
6 KB Renegade Rows 
8 Chin Up
3/3 KB Clean & Push Press
50M Farmer’s Carry (heavy KBs)

2 ROUNDS:
20-second Active Dead Hang 
5/5 KB Halo to Press
10 T2B, V-Ups or Crunch Tuck 

HANDSTAND CHALLENGE

Monday/ Tuesday (kick ups)
Beginner: Pike push with leg raises or L hold from box with leg raises 3 x 5 reps THEN inverted toe touches 3 x 5 reps

Intermediate: inverted toe touches 3 x 5 reps THEN handstand kick ups against wall 10x (hold if you can each rep)

Advanced: freestanding handstand kickups (continue working on bails), start with a small jump landing with the same foot you kicked up holding an L shape and continually kick higher until you can bring your feet together at the top 









WEDNESDAY Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds 20/10
Hip bridge hold + March
Boot Strappers
Stork Walk


Squat Strength: Gams Jam! 3 Rounds 40s on 20s rest 


Heavy Single KB Squat to Hip Hinge (hold KB at hip level)
KB around the world 
Heavy KB Swing
Alt KB Curtsy Lunge


WOD: The Patrick Retirement Package
15 min Circuit through 
5 rounds of 3 EMOMs 


EMOM 1:
Alt Gob KB box step up with knee drive


EMOM 2:
12 KB RDL + 6 Box Jump


EMOM 3:
18 KB Legs up Toe Touch
Glute bridge hold for the rest of all time. 


HANDSTAND CHALLENGE


Wednesday/Thursday (shoulder shrugs)
Beginner: L hold from box shoulder shrugs 3 x 5 reps

Intermediate: wall walk or kick up to wall handstand shoulder shrugs 3 x 5-10 reps

Advanced: free standing handstand shoulder shrugs 3 x 5-10 reps






THURSDAY Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm-Up (5 Minutes)
2 Rounds:
6/6 Quadruped T-Spine Rotations
3/3 Half-Kneeling Overhead Press (light KB)
10 KB Deadlifts
20-second Tall Plank with Reach (alternating arms)



Strength: Strict Press & Stability (15 Minutes)
 4 x 8/8 KB Single-Arm Strict Press 


3 Rounds
20 seconds DBL KB Front Rack March (core + anti-rotation) 
5 reps Tall Kneeling Double KB Press or Seated on a box
6/6 Side Plank with Reach Under


WOD: AMRAP 15 ADD 2 REPS EVERY ROUND – Complete as many rounds as possible:
8 DBL KB Push Press
10 KB High Pull to Goblet Squat
12 Burpees Over Bell
20 Sit Ups
250M Run or Row 

HANDSTAND CHALLENGE

Wednesday/Thursday (shoulder shrugs)
Beginner: L hold from box shoulder shrugs 3 x 5 reps

Intermediate: wall walk or kick up to wall handstand shoulder shrugs 3 x 5-10 reps

Advanced: free standing handstand shoulder shrugs 3 x 5-10 reps








FRIDAY LONG STRENGTH SECTION & SHORT WOD!!!! 
Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP:
2 Rounds
5/5 Cat/Cow
5/5 T-Spine Reach Throughs
8 Banded Deadbugs or Standard Deadbugs
10 Glute Bridges w/ March (core + glutes)
Short Run Trainers choice


Strength CORE (18 Minutes)
3 Sets of Each Superset, 40 sec work / 20 sec rest
Superset A – Anti-Rotation & Carries
20/20 One Arm KB Front Rack March in Place 
20/20 One Arm KB Single-Arm Farmers Carry


Superset B – 3 Sets of Each Superset, 40 sec work / 20 sec rest
KB Tall Kneel Press w/ Slow Lower (OR SEATED ON BOX)
20/20 Half-Kneeling KB Windmill (light KB)


Superset C – 3 Sets of Each Superset, 40 sec work / 20 sec rest
KB Pullover + Hollow Hold (light-moderate) or hollow hold
5 Plank with Shoulder Taps + 5/5 MTN Climber (over and over again til time is up)


WOD: 3 rounds, 30s work / 10s rest (10 MIN)
KB Sit Up to Russian Twist (MOD:bodyweight)
T2B OR V-Up to Crunch Tuck (MOD: Deadbug)
KB Plank Drag (KB side-to-side under body, keep hips imobile)
Leg Lift + Ceiling Stomp
Wal Ball


HANDSTAND CHALLENGE
Friday/Saturday (holds)
Beginner: L hold from box 3 x 10 sec hold

Intermediate: wall walk up wall kick up, try to push off wall one leg at a time (or both) and hold 3 x 10 sec

Advanced: freestanding handstand hold 3 x 10 sec 





SATURDAYIsolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP:
3 Rounds:
10 TRX Squat to Y Pull
10 Hip Bridges + Reach Over
3/3 Lateral Lunge
5/5 Box Step Ups (bodyweight)
20 Jumping Jacks



Strength SQUATS 10MIN AMRAP
 8 Goblet Squat (3 Down/2 Pause/Explode Up)
 10/10 Weighted Step Up or Kneeling Step Up
 10 GOB Sumo Squats Pulse



WOD: 4 Rounds: 30s on / 15s rest (rotate stations)

FROG HOPS
HEAVY Farmer’s Carry
Box Jump or Step-Up to Knee Drive
ALT. KB Swing
Wall Ball
KB BURPEE

HANDSTAND CHALLENGE

Friday/Saturday (holds)
Beginner: L hold from box 3 x 10 sec hold

Intermediate: wall walk up wall kick up, try to push off wall one leg at a time (or both) and hold 3 x 10 sec

Advanced: freestanding handstand hold 3 x 10 sec 


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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