Happy Monday!
We look forward to training and working with you in our new TXT ZOOM Classes. We are new to this platform so it may take a few days to gain our sea legs but rest assured we hope to bring you the best workouts and have a great time! All the workouts can be modified for body weight. We have written it so that you can use the one or two kettlebells that you have borrowed during this time. If you have not yet borrowed kettlebells please contact us at [email protected] and we will do our best to help you borrow some weights. Please also contact us to get the password to join TXT ZOOM Classes. The TXT ZOOM Classes are for active TXT members. The weekly wods will continue to open to everyone. We hope that you and your family is safe and healthy during this time. Thank You for choosing Toadal Cross-training! MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 sets of 10 reps Y, T, A (all 3 is 1 rep) https://www.youtube.com/watch?v=DdlJ9YuirbY Supermans Single Leg Glute Bridge L Single Leg Glute Bridge R 20-30 Strength Horizontal Pull 10 min Superset 5 sets 4R/4L tempo reps Lawn mower Row (TEMPO 3 up, 3 hold, 3 down, 0 Bottom) 5 sets 1 min `Scarecrow Extension https://www.youtube.com/watch?v=w20teNVPCc8 30-45 WOD: 5 Rounds (15 Min cutoff)` 10/10 KB Snatch or O.A. Swing 5 Inchworm full plank walk out 15 Sumo DL High Pull 20 HollowBody Rock TUESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique WARM UP: 10R/10L Side plank leg lift 10R/10L Clams 10R/10L Lateral Side Steps 20-30 SQUAT Strength (10 min) 5 Sets of 5 Reps (3 down, 3 pause, explode up) 5 sets 10 reps Swing squat or kb swing https://www.youtube.com/watch?v=L5pcLcSvIGQ 30-45 WOD 3 Rounds (15 Min) 1 MIN 5R/5L Bulgarian Split SQ or Split SQ 1 MIN Boat Pose Hold 1 MIN Squat to lateral leg lift 1 MIN Plank (ADV. 30/30 O.A. & O.L Plank) 1 MIN REST WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 5 MIN AMRAP 10 Scapula Push Up 10/10 Plank Shoulder Taps 20/20 Bicycles 10/10 steps of Side shuffles or 30 Jumping Jacks in place 20-30 Strength Horizontal Press (10 MIN) (5 MIN) 3 Sets of 12R/12L Reps (if weight is to challenging do 10 reps) One Arm Chest Press (Hips Up) (5 MIN) 5 ROUNDS 50 on/10 off CLOSE GRIP KB GOBLET PRESS BURN OUT 30-45 WOD 15 MIN Ascending AMRAP (start at 3) Kettlebel Pull Through O.A. or Goblet Thrusters Push Up and Twist KB Highpull Swing THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 2x 30 on 10 off Toe taps Mtn Climbers Plank Jacks Lateral Leg scissors 20-30 CORE Strength 30/20/10 (10 MIN) V-Ups R/L Side V-Ups R/L V-Ups 3R/3L shuffle step 3x 30-45 WOD 20 MIN CUT OFF 1 Time Through 15 Burpees 15 KB Sit Up 15 E.S. Ceiling stomp with a twist https://www.youtube.com/watch?v=dZGlQjd0OIw 10 Burpees 10 KB Sit Up 10 E.S. Ceiling Stomp with a Twist 5 Burpees 5 KB Sit Up 5 E.S. Ceiling Stomp with a Twist FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique Warm Up: 3 Rounds 10 KB Good morning 5 KB Swing 10 Plank hops 5 Hop forward shuffle back 20-30 Strength Power lift (10 MIN) Single Leg Romanian Deadlift 5 sets of 3R/3L (TEMPO explode up, 3 down, 2 pause at bottom do not touch ground) Sumo Deadlift 3 sets of 10 reps no tempo 30-45 WOD 15min. AMRAP O.A. 5 Swing/ High Pull /Snatch 10/10 KB Swing Clean to O.A. Front Rack Rev. Lunge 15 Butterfly Sit Up SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 20/15/20 Dowel/ Broom Stick Scapular Retractions Sideplank hiplift R Sideplank hiplift L Pull over to KB SIT-UP 20-30 Strength Vertical Pull (10 MIN) 4x 10/R/10L Prone or Plank KB Pull and Push OR 5 reps Tempo ( explode up, 3 hold, 3 down) Pull ups if you have a pull up bar : 30-45 WOD: (15 MIN) Round 1, 1 MIN At Each Station Round 2, 40 Seconds At Each Station Round 3, 30 Seconds At Each Station For Round 4 20 Seconds At Each Station Plank Up Downs Wall Chair Burpees Bent over single arm single leg KB Row L Bent over single arm single leg KB Row R REST -- In health & kindness, Christa Berry Find us on Facebook Follow us on Instagram
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