TXT PROGRAMMING 8/10/26- 8/15/26 STRENGTH WEEK: #8

TXT PROGRAMMING
8/10/26- 8/15/26
STRENGTH WEEK: #8



MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up
5 min AMRAP
5 Side plank leg lift R
5 Side plank leg lift L
20 hip bridge hold & alt. leg kick out
10 Plank Jack to tuck jump forward
10 hanging leg raises
150m row


20-30 STRENGTH
1 min plank


30/10 x3 
KB v-up
Single leg KB V-up
Sit up
Farmer carry 


1 min plank


30-45 WOD: For time:

50 Gob Lunge KX 35/53
40 Sit-up
30 Burpee
20 Hand Release Push-up
10 DBL KB Deadlift KX DBL KB 40’s/53’s
20 Hand Release Push-up
30 Burpee
40 Sit-up
50 Gob Lunge KX 35/53




TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up:
40/15 x2 
Good mornings (dowel or KB)
3 sec down pushup, 1 sec pause at bottom, push up.
Sit out or grass hopper
Leg scissors
Lateral Lunge


  
20-30   Power Lift: Chest Press RTR
One Arm KB CHEST PRESS with hip elevated 3 reps R/3 reps L
Do 5 sets of 3/3 reps at top kb weight
 


30-45 WOD: 
20 rounds for time of:
1 Burpee
2 Push-up
3 Air Squat
4 Lunge (No weight)
5 Sit-up 

WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
Warm Up :
REPS 16,12,8
superman
Bird dog
DBL Leg lift with Ceiling Stomp  
Deadbug
10 sec chin over bar hold or top of the trx hold


20-30   Vertical Pull 10 MIN EMOMs take time to teach class about their lats and how to use their lats.
split people up alternate rounds even & odd groups
EMOM ODD: MAX # of pullup or TRX Row 
EMOM EVEN:Plank shoulder taps 


30-45 WOD 6 rounds DO THE 1st exercise as a flow. S.L.D.L + Clean + Rev Lunge = 1 rep. 


3(S.L.D.L + Clean +Reverse Lunge R) (kx 35w/53m) (DO THIS IN A FLOW)
3(S.L.D.L + Clean +Reverse Lunge L)
3 Burpee Box Over (modify 3/3 Box step up) 
5/5 Snatch (kx 35w/53m) (MOD: OA SWING)
10 CAL ROW

  
THURSDAY 
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up 30 on/10off x3
Glute Bridge
Alt. Box Step up
R/L Clams
X walk switch sides at 15 sec


20-30   Lunge AMRAP 10min emom
ODD: 3R/3L Single Leg DL to Reverse Lunge
EVEN:  Jump Squat to Jump Lunge R/L (for entire min)


30-45  WOD 15min AMRAP add 1 rep each round
5 wall walks or 5 inch worms with HR pushup
1/1 TGU (add 1 rep each side)
5/5 TSU (add 1 rep each side)
15 Skull Crushers
100 Jump Rope (REPS STAY THE SAME)


  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 18/14/10
HALO (split reps)
SIDE PLANK HIP LIFT (divide reps)
Plank hold and walk hands out as far as you can and walk them back to plank
SWIMMERS


20-30    Vertical Press 10 min cutoff RTR with OA PUSH PRESS then at top weight do
3 x Superset
3R/3L OA Push Press
3R/3L KB BENT PRESS 
THEN
60 total seated dbl kb Strict press



30-45 WOD 
BUY IN: 10 Renegade Row + Push up


3 ROUNDS
10 DBL KB SHOULDER PRESS (kx DBL KB 25w/40m)
10 KB Highpull Swing  (kx 25w/40m)
10 Sit up + HALO (kx 25w/40m)


BUY OUT: 500m Run





SATURDAY 
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 8-10MIN AMRAP
40 Mountain Climbers
30 Jumping Jacks
20 Sit Ups
10 inch worm burpees




20-30    Core: 2 rounds 45 sec on 15 sec rest
Ball Slam or Battle Rope 
Crunch tuck
KB Dead Bug
KB Mtn climber 
Hollow body rock


30-45 WOD 4 Rounds:
50/50m Farmer Carry
10 Overhead KB Swing
20 Superman
10 KB Sit-ups to Russian twists
50/50MO.A. Waiter carry Hold 
10/10 Lateral leg lifts over KB 


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
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