EXCITING NEWS FOR ANYONE LOOKING TO LEVEL UP STRENGTH WISE.
We are introducing a new level to work up to. The advanced TXT level will be called KX KX: When a WOD is performed KX'd, that means the athlete performs all modalities using the prescribed weight and reps. In TOADAL CROSS-TRAINING, all WODs can be scaled down to meet your fitness level, but the goal is to get to a place where the KX is challenging, yet doable. 4th of July will be only at WEST SIDE TOADAL @ 9:30am BBQ & WATER BALLOON FIGHT AFTER FRIENDS AND FAMILY WELCOME MONDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) STRENGTH: TRX Plank with One arm KB ROW CLICK ME FOR DEMO 3 sets of 15 reps on right and left arm Then 30 Deep TRX Wide Rows try to do all 30 reps without stopping. WOD: 20 min time cap 1 round (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) This workout is done top to bottom no chipping. 44 DBL KB CHEST PRESS (KX DBL KB 35W/53M) 44 BURPEE (KX full burpee with pushup) 44 PULL UP 44 PUSH UP Kettlebell swing CHALLENGE 250 KB Swings TUESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) STRENGTH: RTR with SQUAT 5 reps with 3 second pause in the bottom. REPEAT 5 sets of 5 reps on heaviest weight. AFTER you're done do 50 heavy goblet squats with no rest. SQUAT with 3 second pause at bottome -Beginner: GOBLET SQUAT weight of choice -Intermediate: DBL KB SQUAT weight of choice -Advanced (KX): HEAVY DBL KB SQUAT (35W/53M) WOD: (HAVE CLASS LOG THEIR TIME AND WEIGHT USED) 21, 15, 9 FOR BEST TME DBL KB THRUSTER (KX 35W, 53M) PULLUP Kettlebell swing CHALLENGE 250 KB Swings WEDNESDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) -STRENGTH: Tempo DBL KB Press (CHOOSE A CHALLENGING WEIGHT) KX DBL 35W/53M 3 sets x 8 reps (3 seconds down, 3 seconds pause, 3 seconds up, 0 pause at top) 3330 Tempo KB Skull Crushers CLICK ME FOR DEMO 3 sets x 10 reps WOD: 10 minute AMRAP: 1R/1L TGU (KX35W/53M) 6 Toes to bar 8/8 KB Clean (KX35W/53M) 10 Ball Slams (KX15W/25M) THEN RUN 400m and do 1 more complete round when you come back Kettlebell swing CHALLENGE 250 KB Swings THURSDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (10MIN) (CREATE YOUR OWN) -STRENGTH: (10 min) CORE REP: 30/20/10 -VUPs -Sideplank hiplift R -Sideplank hiplift L -Abmat situp -WOD:WOD: 4 rounds 20 min cutoff 10 WALL BALL SITUP (KX 14W/20M) 30/30 MTN CLIMBER ON MED BALL 15 MED BALL V-UP 30 LATERAL HOPS OVER MAT (R+L=1) Kettlebell swing CHALLENGE 250 KB Swings FRIDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) WARMUP: 1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q 20 DEAD BUGS 30 LEG LIFTS 10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL ---modify with: plank STRENGTH KB SUITCASE DEADLIFT CLICK ME FOR DEMO-5R/5L SUITCASE DEADLIFT Run the rack up to max weight, then: 5X5R/5LSUITCASE DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights. WOD: 10 MIN AMRAP: 7 Burpee jumping jacks (jumping jacks instead of jump) 5/5 Bulgarian split squat (KX DBL KB 35W/53M) 14 KB SWING SPRINT -then, WITHOUT REST, go directly into: 10,9,8,7,6,5,4,3,2,1 - KB Over head Swings - Sit-ups Kettlebell swing CHALLENGE 250 KB Swings SATURDAY BASIC MOBILITY (5 MIN) Isolated / Compound Joint Mobility. DOWELS (5 MIN)Technique and Form Warm Up (choose according to the day’s workout) SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN) 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***** WOD: 3 Rounds: 10 SWING FLIP SQUAT (KX 35W/53M) 5/5 SNATCH (KX 35W/53M) 60 KB MTN CLIMBERS 2 Rounds: 15 V-ups 15 Russian High Pulls 15 box jumps (modification: 10 high TRX jump squats) 1 Round: 8 TGU (4R/4L) Kettlebell swing CHALLENGE REST YOU MUST, IF STRONGER IS WHAT YOU HOPE TO BE.
1 Comment
7/31/2018 05:26:52 am
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