TXT PROGRAMMING 12/18/23 - 12/23/23 STRENGTH WEEK: #1

HEYOOOH TXT Community!!
We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.)
We're thrilled to have you as part of our Toadal Cross-training community. Your support and love for what we do truly add to the joy and fulfillment of our journey. Thank you for celebrating our workouts and standing with us as we work towards making your fitness goals a reality.
Here's an exciting opportunity to show your support even further: We would be deeply grateful if you could take a moment to vote for us for Best Fitness Class in the "Good Times Best of Santa Cruz"! Your vote not only helps us grow, but also serves as a testament to the strength and vitality of our community.
Also, if you can, please share your experiences at Toadal Crosstraining (TXT) on Yelp under "Toadal Fitness". Every little bit helps us reach more people like you, who are passionate about fitness and community.
Have a wonderful week!
Christa B
P.S. check your email from TXT for a jump rope discount code and grab your very own nifty jump rope. 


MONDAY mobility and warm up should only take 10 min
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
3/3 GSW
3/3 side lunge
10 Dead Bug
30 butt kicker
1 lap skips


    10-25  Lunge Strength  3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 15 min strength section.
10/10 Dbl KB of Goblet forward Lunge
10/10 Dbl KB or Goblet Bulgarian Split Squat
10/10 Dbl KB or single KB Single Leg RDL + KB Clean

 
25-45     WOD: *THE SUBE* 
20MIN CUTOFF
GUIDELINES
X = cardio 
BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X

ARM CHALLENGE:
2 Rounds
30 Sec Bar Hang
6 Pushup
30 sec Plank


TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
10 hanging scapular retraction
5 Very lite weight Lateral DB raise
10 jump jack
30  bicycles
1 lap side slides
  
10-25   Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
3 Rounds
10 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep)
10 DBL KB NEUTRAL Strict Press 
10 HINDU PUSHUP or PIKE PUSH UP
10 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT.

25-45    WOD 
WOD  Benchmark THE RICK BURGER
(20 min cutoff) PRO TIP: separate movements to modify 
50/50m OA KB Waiter Carry (KX 25/40)
50/50m OA KB Farmer Carry (KX 40/60+)
40 DBL KB Clean + Squat (KX 25/40)
30 Box Jump (KX 20/24)
20 Pull Up (KX no band)
10 Burpee + Wall Ball (KX14/20) 
50/50m OA KB Farmer Carry (KX 40/60+)
50/50 OA KB Waiter Carry (KX 25/40)
ARM CHALLENGE:
2 Rounds
6 Pull up or TRX pullup
6 scapular retraction
30 sec Hollow Hold
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds (4 min)
20 sec crunch tuck or dead bug
10 sec rest


    20-30    Core Strength
3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL SLAM TOSS
KB Goblet hold and March with very little movement
Beast Bull Dog
KB Dead Bug
Hanging Leg lift OR slow lift and lower lying leg lift
 
30-45    WOD:
  “The TERRIBLE 10’s” - PRO TIP: Make sure to do the challenging version/weight on each exercise, or you will finish the circuits too quickly. 

Start together:
1 MIN AB MAT BUTTERFLY SITUP  BURNOUT

THEN:

·         3 rounds: (8 min Cut Off must move on after 8 min)

o   10 Pull Ups

o   10 Push Ups

·         3 rounds: (8 min Cut Off must move on after 8 min)

o   10 Thrusters (KX DBL KB 35W/53M)

o   10 Deadlifts (KX DBL KB 35W/53M) same weight as thruster

·         5 rounds: (8 min Cut Off must move on after 8 min)

o   10 Weighted Sit Ups

o  10 Superman

AND LE STRETCH! DAS IT……..ALMOST

ARM CHALLENGE:
2 Rounds
35 Sec Bar Hang
6 pullup or TRX pullup
6 pushup
  
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
3/3 Squat & Halo
10 KB Swing


    15-30    Lift Strength 20min superset exercises
KB between the feet Dead-lift
3 sets x 8 reps
Touch and go reps, :03 sec  tempo lowering the KB to the floor.

DBL KB Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD (PRO TIP: stagger start class)
3 ROUNDS
10 WALL BALL (KX 14w/20m) 
10 cal row
15 DIPS
30 JUMP ROPE
15 TRX W
10 Box Jump

ARM CHALLENGE:
2 Rounds
35 Sec Plank
7 Scapular retractions
35 sec Hollow body hold
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds 20/10
TRX T
Bar hang




    20-30    Tempo TRX Row OR Goblet bent over row with tempo
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10. Can change to lawn mower row to take pressure off of low back. Core MUST be engaged. 
 
    30-45    WOD  15 min cutoff
  LUCKY #7 FOR MAYOR MARGAUX!! 
- 7 Rounds of the following exercises for 7 reps each.
                7 Vups
                7 Snatches R (KX 35W/53M)
                7 Snatches L
                7 Burpees
                7 Chin Ups (hands face in.)

ARM CHALLENGE:
2 Rounds
7 Pullup
7 Pushup
6 Dips


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 5R/5L Split Squats & 5 V-Ups 
EVEN: 10 JUMP JACK SQUAT Then hollow hold the remainder of the min


    20-30    Squat Strength Time for tempo!! SUPERSET exercises 10 min cutoff. Choose a weight you can finish 3 rounds in 10 min 
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD: 15 min AMRAP 2 min ON// 1 MIN Ball Slam
1R/1L Turkish Get Up (KX 35W/53M)
10 Sit Up with Russian twist (MODIFY JUST TWIST OR JUST SITUP)
10 DBL KB Chest Press (KX 35W/53M)
5/5 Gob Box Step Up
10 Superman

ARM CHALLENGE:
2 Rounds
40 Sec Bar Hang
40 sec Hollow body hold
7 Dips