TXT PROGRAMMING 03/30/26-04/04/26 STRENGTH WEEK: #10

Congratulations to our 6 Week Reset, Reenergize,

​ Rebalance Challenge winners !! Albert, Morgan &

​ Fernanda!!

TXT PROGRAMMING
03/30/26-04/04/26
STRENGTH WEEK: #10
Hi TXT Community!! Our 6 week challenge is over and we had AMAZING RESULTS!! Albert from West side won 1st place, Morgan from Live Oak won 2nd place & Fernanda our kids zumba teacher and Live oak member won 3rd!!! Our honorable mentions are Nacho, Sam & Molly from West Side!! If you see them give them a shout out They all worked so hard.
We will rest on challenges and begin again on week one strength calendar. April's challenge will be the Burpee challenge!!  
Not this cycle but next 10 week strength calendar we are introducing our first ever TXT 10 week strength challenge. We will do body fat and muscle% weigh in the first and last week. Starting June 15th!! It will have nutrition support & recommendations, plus 10 week lift tracking accountability. And more!! Get ready to get strong!! 
The MURPH will be at WEST SIDE 8am May 25th and make up MURPH TBA. Shirts to be announced soon. Get ready for sneaky Murphs in the workouts. 
Have a wonderful week!!
Christa B



MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds
20 Jump Jack
10/10 Banded row while holding plank
10 Boot strappers
20 Butt kickers
1 Lap side slides


20-30    Vertical Pull Strength STRICT PULL-UPS
-Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups)
-Intermediate: Shoot for 18-24 strict-pull-ups
-Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups)
*****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups*****


30-45 WOD: 
3 Rounds:
10 Goblet Lunges
10 Burnpees
250m Run

2 Rounds: 
15 V-ups
15 High Pulls
15 box jumps (modification: 10 high TRX jump squats or box step ups)

1 Round:
-8 TGU (4R/4L) 




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP
1 Lap right XWALK
1 LAP Left XWALK
5/5 Side lunge to Halo
10 Deadlift


  
20-30    SQUAT: RTR  DBL KB SQUAT REPS 5,5,3,3,3,1,1
One rep should be heaviest weight. 


30-45 WOD:15 min time cap
10-8-6-4-2-4-6-8-10
H.R. Push ups
X5 D.U.  (50/40/30/20/10) or X10 Jump Ropes (100/80...20)
KB Swings
DBL KB Suitcase Lunges
  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 ROUNDS 20/10 alternate between exercises should be 4 min
Halo to Goblet press alternate sides
Inch worm to scorpion   


20-30    Press Strength OA Strict Press  REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


30-45 WOD: 4 Rounds:
50m Farmer Carry
15 Wall balls
12 KB Sit-ups to Russian twists
10 TRX Rows or DBL KB Bent over row
50m Sprint
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds
30 Jump Rope
30 Battle rope in squat
10 frog hop ball slam
1 lap run 


20-30    CORE: 10 MINUTE E.M.O.M.
-Odd minutes: 10 toes to bar (modification: hanging or supine leg raise)
-Even Minutes: 3R/3L TSU 
30-45  WOD: 3 Rounds: 
500m Run (BIIIG Lap, not small lap)
10R/10L Snatches
12 Pull-ups (Modify: Jumping pullups or TRX Pullups)


  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 Min AMRAP
10 TRX ROW
10 TRX W
30 sec bar hang
10 scap hanging retraction 
30 Jump rope


20-30    Lower Pull Strength - SUITCASE DEADLIFT REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


30-45 WOD: 15 Minute AMRAP:
50 Mountain Climbers
10R/10L TRX Power Pulls
15 Ball Slams
Lap  Body weight traveling lunges (Distance trainers choice) 


SATURDAY longer wod shorter warmup HAPPY BIRTHDAY COACH PAIGE!!!!!!!
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30/10
Leg scissors
6 Mtn climber + 2 plank jack over and over for time
90/90 hip roll




15-25    Horizontal Pull Strength - LAWN MOWER ROW REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


25-45 WOD: THE PAIGE BENCHMARK !! 20 Minute AMRAP:
YES IT'S AN AMRAP TO PUSH YOUR LIMITS TRY FOR 2 ROUNDS or MORE!!


10R/10L Single-arm KB suitcase Deadlift (KX 53W/70+M)
12 Burpees
14 Gob Squats (KX 35W/53M)
STAIR RUN ( OR SHORT RUN 100Mish RUN)
14 (7R/7L) SNATCH (KX 25W/40M)
12 Plank Jacks
10 Pull Ups (KX NO BAND) (MOD: BANDED OR TRX PULL UP)


--
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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