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TXT PROGRAMMING 11/01/21-11/06/21 STRENGTH WEEK: #9 and 11/08/21-11/13/21 STRENGTH WEEK: #10

11/1/2021

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TXT PROGRAMMING
11/01/21-11/06/21
STRENGTH WEEK: #9
MONDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique, WARM-UP (5-10MIN)
Warm Up: 2 Rounds (warm up those hamstrings and back.)
5 kb good morning
10 lite kb squats
3 R/L Rocking lunge
10 sit ups
10 trx row
 
10 MIN AMRAP STRENGTH: SUPERSET  
15 TRX HAMSTRING CURL or Towels under feet 
3 reps heavy reps SUITCASE DEADLIFT 
 
WOD: 20 MIN For your best time with challenging weight.
RUN 400M or 30 burpees
10/10 Bulgarian split squat
-------------------------
finish 2 ROUNDS
Double Kettlebell Swing x 10 Reps or 5/5 each side
Double Kettlebell Snatch x 10 Reps or 5/5 each side
Double Kettlebell Front Squat x 10 Reps or  5/5 each side
Double Kettlebell Clean and Press x 10 reps or  5/5 each side
H.R. Push Ups x 10 Reps
Double Kettlebell Highpulls x 10 Reps or  5/5 each side
----------------------------
then:
10/10 Bulgarian split squat
RUN 400M or 30 burpees
 
 
TUESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up
40 sec on/15 sec off 2 Rounds
Alternating plank/pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
 
 15 min RTR WITH LAWN MOWER ROW SUPERSET WITH TRX ROW
3 heavy LAWN MOWER ROW (on each arm) and 15 TRX ROW (or 10/10 KB plank pull through)
 
WOD:1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next.
Row 1000m or 300 rope skips or 150 DBL Unders or 100 jump jacks
10/10 KB Strict press (ON EACH ARM)
30 bench dips
Run 400m or 1 min ice skaters
30 Overhead KB swings
20 bent over dbl kb row or 10/10 bent over row
10/10 Pistols per leg
100 Situps
 
---------------------------------------
WEDNESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up: 3-4 Rounds
40 Mountain Climbers
10/10 S.L. Glute Bridge
20 Air Squats
10/10 Clams
 
STRENGTH:
8 minute EMOM:
-3 double cleans + 3 dbl kb squats
(Weights touch the ground after every clean. When 4 cleans are completed, then perform 3 squats)
 
WOD:
15 Minute AMRAP:
(When you reach the bottom, work your way back up)
25R/25L OA Swings
40 Air Squats
30R/30L Mountain Climbers
20 Dbl KB Push-press or 10/10 one arm p.p.
10 Hollow Body Rocks
20 DBL KB Push Press or 10/10 one arm p.p.
30R/30L Mountain Climbers
40 Air Squats
25R/25L OA Swings
 
---------------------------------------
THURSDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up 3 rounds 30/10
Scapular pushups
High Knees
Single KB Goblet chest press with hip bridge
Jumping jacks or jump rope
 
10 MIN  STRENGTH: DBL KB CHEST PRESS
3 heavy reps DBL KB CHEST PRESS with 3 tempo pushup (3 sec negative, 1 sec pause at bottom)
 
WOD: CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 hanging Knees to elbows  or Toes to bar OR Vup
30 Burpees
40 Box jumps or 20/20 step ups
25/25 Kb Snatch
60 Pull-ups or 30/30 north south plank
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge
100 Double-unders or 500 Rope skips or 150 jump jacks
 
---------------------------------------
FRIDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up REPS 20/15/10/5 (3x does not change)
3 x side shuffle
Skaters with balance
Touch jumps
3x Bear crawl forward and backward

5 MIN -SKILL: Partner L-sit or rest for 30sec if you don't have a partner  tips and demo 
5 ROUNDS
30 sec Partner A
30 Sec Partner B
 
10MIN Strength:
5 sets of 3reps TURKISH SIT UP R&L
30 bicycles in between each set of Sit Ups
-After (everyone together)
2 minute plank hold
 
WOD: 15 min cutoff
5 ROUNDS
10 DIPS 
25 SUPERMAN
25 V-ups
25R/25L Single leg glute bridge
25R/25L SITOUTS
RUN 250 or 100 grasshopper
 
---------------------------------------
SATURDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Warm Up 3-4 Rounds 
30 Grasshoppers
10/10 x walk
30 leg scissors
10/10 Lunges
 
10 MIN -SKILL & Strength: Partner PISTOLS if you have no partner rest for 30 sec 
5 ROUNDS
30 sec Partner A
30 Sec Partner B
SINGLE LEG Deadlift
 5 rounds 5R/5L  reps at a heavy weight, 
 
WOD:
THE SANDWICH 15 MIN CUTOFF
Begin by performing one rep of the double kettlebell snatch and the renegade row. Each cycle there after you will load one additional ingredient (one rep of one new exercise), and continue to cycle through, without rest, until you have constructed a 5-layer sandwich. This should be difficult and require a lot of control. Once you reach Layer 5 work backwards deconstructing the sandwich.  Doubles can be broken up into single arm.

Create your sandwich like this:

Layer 1 – Double Snatch + Renegade Row

Layer 2 – Double Snatch + Double Press + Renegade Row

Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row

Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row

Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row

Perform only one rep of each exercise. No rest between layers.

Recommended Operating Weight:
Pair of 35lb or 50lb kettlebells for most males
Pair of 20lb or 25lb kettlebells for most females


TXT PROGRAMMING
11/08/21-11/13/21
STRENGTH WEEK: #10



MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
10 banded lat pulldown
10 banded tricep ext
10 jump jack
10 squats
 
15-25    Vertical Pull Strength :  Do pull ups then do ball slams. Work between pullups and ball slam until you finish the pullup reps. 10 Min Cutoff
REP: 3-6-9-12-6-9-3 Pullup
REP: 5 Ball Slam (KX 20/35 lb)

ZOOM option
REP: 3-6-9-12-6-9-3 Burpee Bent over row
REP: 5 KB Swing (KX KB 35/53 lb)
 
25-45 WOD: 20 MIN
2 Rounds
- 2 minute jumping jacks/seal jacks
- 1 minute Goblet squats (KX KB 35/53 lb)
- 1 minute THRUSTERS (KX KB 35/53 lb)
- 1 minute Burpee Thruster (KX KB 35/53 lb)
- 1 minute pull-ups (hard, fast).
- 1 minute rest (or ALT Snatch)
- 1 minute burpee pull-ups (moderate intensity)(ZOOM Burpee Bent over row)
- 1 minute rest (or Alt OA High Pull)
- 1 minute burpee-pull-ups (slow and steady, but solid)(ZOOM Burpee Bent over row)
 
TUESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 20/10
Butt kickers
Ice skaters
Ball slam
Alternating step up
  
15-25   Lunges - 10 min cutoff 
RTR
Lunge across the room with dbl or single kb
 
25-45 WOD: 3 ROUNDS (20 Min Cutoff)
  • 12 GOB Squats (KX KB 35/53 lb)
  • 11 Push Ups
  • 5/5 GOB Reverse Lunges (KX KB 35/53 lb)
  • 9 Squat Bicep Curl (KX KB 35/53 lb)
  • 8 Sumo Deadlifts (KX KB 70/106 lb)
  • 7 KB Swings (KX KB 35/53 lb)
  • 3/3 Alternating Snatches (KX KB 35/53 lb)
  • 4 Renegade Rows (KX DBL DB 20/30 lb)
  • 3 Burpees
  • 1/1 TGU
  • 1 Pull up
 
  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 10/8/6
Band pull apart
Inchworm scorpion (half reps)
Iron cross
Dowel shrug over head
Beast bulldog
 
20-30   Horizontal  Press Strength : 6-5-4-3-2-1 Reps for Time
(if you don't have two KBs dbl the reps and complete of both sides)
  • Strict Presses (KX DBL KB 25/40 lb)
  • Push Presses (KX DBL KB 25/40 lb)
 
 
30-45 WOD: 4 Rounds for Time With a running clock, as fast as possible complete the prescribed work in the order written for 4 rounds.
Score is the time on the clock when the last round of the Box Jump Overs is completed.
  • 20 Double-Unders or 100 Jump Rope or Jump Jack 
  • 10 Wall Walks demo or inchworm + pushup
  • 20 Box Jump Overs (KX 24/20 in)







 
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: https://www.youtube.com/watch?v=6Z2k1OvNKGs&feature=youtu.be
  • 2 Rounds: 20/10
  • Hollow Rocks
  • Alligator Rolls
  • Arch Rocks


20-30    CORE: 10 min cutoff
  • 5 Rounds for Time
  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Crunch Tuck
  • 10 second Hollow Hold
 
30-45  WOD: 3 Rounds (15 Min)
  • 15 KB Sit-Ups (KX 35/50 lb)
  • 10/10 KB Russian Twists (KX 35/50 lb)
  • 10 Right Side Plank with Hip lift
  • 10 Left Side Plank with Hip lift
  • 10 T2B
  • 10 Box Jump or 5/5 step up
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3x side slide
10 kb swing
5 jump squat
10 beast bird dog

20-30    Lower Pull Strength - 5 Rounds for Time
  • 10 Unbroken Deadlifts (KX KB 70/106 lb)
  • 50M/50M Single-Arm KB Overhead Walking Lunges (KX 35/53 lb)
 
30-45 WOD: cindy description below
  • For Time
  • 4 Rounds of 'Cindy'
  • 10 Deadlifts (KX KB 70/106 lb)

  • 3 Rounds of 'Cindy'
  • 15 Deadlifts (KX KB 70/106 lb)

  • 2 Rounds of 'Cindy'
  • 20 Deadlifts (KX KB 70/106 lb)

  • 1 Round of 'Cindy'

  • 1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats (ZOOM if you don't have pull up bar supplement with overhead KB Swing KX 35/53)
 
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 30/20/10
Seal jack
Touch jump
Butt kickers
Lateral leg scissors
10 oh kb sing (reps dont change)
 
20-30    Horizontal Pull Strength - 
1-2-3-4-5-6-7-8-9-10 TRX ROW
20-18-16-14-12-10-8-6-4-2 Elevated Plank OA Row (split rows between arms)

30-45 WOD: AMRAP in 21 minutes
  • 3 Handstand Push-Ups or pike
  • 6 Renegade Rows (KX DBL DB 20/30 lb)
  • 9 Single Arm Dumbbell Snatches (KX KB 35/53 lb)
  • 12 Goblet Lunges (KX KB 35/53 lb)
  • 15 Toes-to-Bars or V-ups
  • 18 calorie Assault Air Bike or Rower (ZOOM 50/50 MTN Climber)

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  • What is T.X.T?
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  • SCHEDULES & LOCATIONS
  • CONTACT US
  • MEET OUR TRAINERS
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  • 6 WEEK ULTIMATE BODY TRANSFORMATION CHALLENGE