TXT PROGRAMMING 09/29/25-10/04/25 STRENGTH WEEK: #4

TXT PROGRAMMING
09/29/25-10/04/25
STRENGTH WEEK: #4


MONDAY
Mobility Warm-Up (7 Minutes)Purpose: Activate hips, spine, shoulders; improve movement quality.
Warm-Up (5 Minute cut off)
3 Rounds:
5 DBL KB Dead Clean + Strict Press (light-moderate)
6 KB Romanian Deadlifts (slow tempo: 3 sec down)
5 Jump Squats (bodyweight, stick the landing)
10 Mountain Climbers (active core engagement)


Strength: Power Pull Focus (15 Minutes)4 sets of 8 reps KB Double Clean + Front Squat
3 sets of 8 reps Single-Leg KB Deadlift 
Coaching Cues:

• Use the hips for the clean—no curling the bells.
  
  
  
• Rack the kettlebells high—forearms vertical, elbows close.

WOD: 12 MinutesEMOM x 12 (Every Minute on the Minute): Alternate A & B EMOMS. 
Even Minutes: Complex A
 2 rounds
3 Double KB Swings
2 Double KB Cleans
1 Double KB Thruster


Odd Minutes: Complex B
3/3 KB OA swing
8/8 Russian Twists w/ KB
3/3 DBL  KB Gorilla Rows


THEN
2 Rounds
10 Hollow Body Tucks
10/10 Side Plank hip lift 
5/5 Bird Dog


After
Stretch (2–3 Minutes)

• KB Lat Stretch (arm over bell, hips back) – 30 sec/side
  
  
  
• Pigeon Pose – 30 sec/side
  
  
  
• Kneeling Quad Stretch + Reach – 30 sec/side
  
  
  

TUESDAY
Mobility Warm-Up (7 Minutes)
Warm-Up (5 Minutes)
3 Rounds:
6 TRX row (slow & controlled)
6 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 (15 Minutes)
Trainer’s Tip:
Vertical pulling is about more than just getting your chin over a bar—it’s about owning your scapular position, mastering control, and developing true back strength.

4 Rounds superset
5 reps Tempo Eccentric Pull-Ups or Banded Pull-Downs or Trx Pull up: for all movements 3 sec lower, controlled up or assisted 
20/20 reps KB Front Rack March (Anti-Rotation Core)


WOD: 15 Minutes AMRAP Complete as many rounds as possible:
3/3 KB Renegade Rows
8 KB Sumo Deadlift High Pulls
50M DBL KB Farmer Carry (heavy KBs)
20-second Active Dead Hang
10 TRX W 
10 V-Ups or Tuck Crunches


Cool Down (3 Minutes)
Stretch & Reset:

• Lat Stretch on wall or box – 30 sec/side
  
  
  
• Thread the Needle – 30 sec/side
  
  
  
• Seated Forward Fold – 1 min

WEDNESDAY Mobility Warm-Up (7 Minutes)
Functional Warm-Up (5 Minutes)2 Rounds:
6/6 Bodyweight Reverse Lunges (pause at the bottom)
10/10 X Walks (each way)
10 Glute Bridges
10 KB Deadlifts (light load, hip engagement)


Strength: Loaded Lunge & Unilateral Core (15 Minutes)
Trainer’s Tip:
The lunge reveals imbalances we hide in squats. When we train single-leg strength, we build true resilience, balance, and power.

4 Rounds
6/6 DBL KB Front Rack Reverse Lunge
10/10 DBL KB Walking Lunge with KB  Overhead
8/8 KB Split Stance Romanian Deadlift

WOD: 15 Minutes
THEN EVERYONE STARTS TOGETHER For 4 Rounds (3 minutes work, 30 sec rest):
3/3 KB Clean to Front Rack Lunge (alternating sides every rep)
8 KB Goblet Squats
3/3 KB Suitcase Reverse Lunges 
Max KB Swings in remaining time

Cooldown (3 Minutes)
Stretch:

• Couch Stretch – 30 sec/side
  
  
  
• Seated Figure 4 – 30 sec/side
  
  
  
• Forward Fold with Shoulder Clasp – 1 min

THURSDAY Mobility Warm-Up (7 Minutes)Functional Warm-Up (5 Minutes AMRAP)3/3 KB Halos (light weight, smooth arc)
3/3 Half-Kneeling Overhead Press (light KB)
10 KB Deadlifts
20-second Tall Plank with Reach (alternating arms)

Strength: vertical Press (15 Minutes)
4 Rounds
6/6 KB Single-Arm Strict Press
 20/20 KB Front Rack March (core + anti-rotation)
6 Tall Kneeling Double KB Press or Seated
6/6 Side Plank with Reach and pull across to the other side

WOD: 15 min ascending rep AMRAP – ADD 1 rep every round

 3/3 KB Snatch (add 1 rep to each arm)
10 KB High Pull to Goblet Squat
6 Burpees Over Bell
250M Run or Row


Cooldown (4 Minutes)


Stretch & Recovery:

• Puppy Pose w/ Shoulder Opener – 30 sec/side
  
  
  
• Triceps Stretch w/ Overhead Reach – 30 sec/side
  
  
  
• Seated Neck Rolls – 30 sec
  
  
  
• Diaphragmatic Breathing – 1 min
  
  
  

FRIDAY Mobility, Movement Prep & Activation (10 Minutes)Warm up (3 Rounds – 6 min)
10 Cat/Cow + T-Spine Reach Throughs
8 Deadbugs
10 Glute Bridges w/ March (core + glutes)
8 KB Tall Kneeling Halos (light load)
20s Side Plank w/ Reach (each side)


Strength Core(18 Minutes)
3 Rounds 45 sec work / 15 sec rest
KB Single-Arm Farmers Carry R
KB Single-Arm Farmers Carry L
Half-Kneeling KB Windmill R
Half-Kneeling KB Windmill L
KB Pullover + Hollow Hold
Plank with Shoulder Taps (slow & controlled)


WOD: 3 rounds
50 Jump rope
15 V-Up to Tuck Crunch
10/10 Plank and Banded lat pull (anchor band in front of you) 
5 Ball Slam
1 lap unweighted traveling Lunge 50m


Cooldown (5 Minutes)
Flow Sequence (Hold each for ~30 seconds):

• Seated Forward Fold w/ Belly Breathing
  
  
  
• Half Kneeling Lateral Reach + Twist
  
  
  
• Child’s Pose w/ Side Stretch
  
  
  
• Supine Twist + Knee Hug
  
  
  
• Diaphragmatic Breathing – 1 min (hands on belly + ribs)
  
  
  

SATURDAY Mobility & Warm-Up (8 Minutes)3 Rounds:
10 TRX Squat to Y Pull
10 Hip Bridge hold + KB Skull crusher
5/5 Box Step Ups (bodyweight)
20 Jumping Jacks


Strength – Pull + Lower (15 Minutes)3 Rounds:
8/8 Box Goblet Step-Ups
8 DBL KB SuitcaseDeadlifts (moderate-heavy)
3 Rounds:
6 Wall Ball
8/8 KB B Stance RDLs

WOD:  4 Rounds: 30s on / 15s rest (rotate stations)
Ball Slam
Box Jump or Step-Up to Knee Drive
TRX Plank to Pike or Plank to Knee Tuck
KB Thrusters
DBL KB Farmer Carry


Cooldown (5 Minutes)
Stretch Series:

• Couch Stretch – 30 sec/side
  
  
  
• Spinal Twist – 30 sec/side
  
  
  
• Standing Forward Fold w/ Shoulder Clasp – 45 sec
  
  
  
• Child’s Pose w/ Side Stretch – 30 sec/side
  
  
  
• Box Breathing – 1 minute (inhale 4, hold 4, exhale 4, hold 4)

--
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
Find us on Facebook