Toadal Cross Training Santa Cruz CA.
  • What is T.X.T?
  • WORKOUT OF THE DAY
  • SCHEDULES & LOCATIONS
  • CONTACT US
  • MEET OUR TRAINERS
  • MEMBERSHIP PRICING
  • 6 WEEK ULTIMATE BODY TRANSFORMATION CHALLENGE

TXT PROGRAMMING01/1/24-01/06/24STRENGTH WEEK: #3

12/31/2023

0 Comments

 
Picture


MONDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3  rounds
30 Jump rope
10 Deadbug
10 Bird dog
10 Hollow body rocks
4 high knee 


    10-20   CORE Strength  3 ROUNDS 30 sec on// 10 sec off of: 
WATCH DEMO CLICK ME
·         KB Sit up & Twist L(right knee bent, left leg straight, sit up left elbow to right knee)
·         KB Sit up & Twist R
·         KB Alt. Jack Knife (single leg v-up)
·         DB Russian Twist Punch (legs off ground to make it harder)
·        Legs up KB Toe Touch



20-45     WOD 11 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.)
START WITH: 
1 minute Hollow Hold
1 minute wall sit (hardest modifications possible)
THEN 10 MIN AMRAP:
T2B or hanging leg lift
Wall Ball Sit up (KX 14w/20m)
KB Swing (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE
X10 Jump Rope or x5 Double Under
2 Tire flips or 5 KB Deadlifts (KX 35w//53M) (reps never change)

FINISHER: 
1 minute Hollow Hold
1 minute wall sit (hardest modifications possible)

KB SWING CHALLENGE:
250 KB SWING




TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8 rounds 20/10 (4 min) alternate exercises 
 BANDED GOOD MORNING DEMO (working on the hip hinge, band does not go on neck! Band should rest on your shoulders.)
KB HALO alternate sides
  
15-25  POWER Strength: 10 min EMOM (great time to learn correct form) RTR
1 min ro finish 10 KB SWING, Rest remainder of min. can be DBL KB. Teach members hip timing and how to create power in their swing. ALWAYS START FROM THE GROUND! Use your breath to engage your core.
 RTR and try to do the most challenging weight for the last 3 rounds. 
DEMO FOR HIP TIMING
10x KB SWING OR DBL KB SWING


25-45     WOD: THE KRISTOF BENCHMARK
ADD 1 REP TO SWING, CLEAN, SNATCH each round to each side. 
SHOULD END WITH 5 REPS ON EACH SIDE. 


5 ROUNDS
1 SWING, CLEAN, SNATCH R (KX 35W/53M)
1 SWING, CLEAN, SNATCH L
10 DBL KB SQUAT (KX 25W/45M)
10 KB DEAD BUG (KX 35W/53M)
10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT)


KB SWING CHALLENGE:
250 KB SWING
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
2 Rounds 20/10
Plank shoulder tap to pike reach R/L
TRX Y or DB FRONT RAISE
KB push up to push back




    20-30    Horizontal pull Strength 
3 ROUNDS Super set
8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom)
10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row)




30-45    WOD: ASCENDING AMRAP REPS 3,6,9,12,15…..& up til 15 min is up.
Renegade Row + Pushup (KX dbl 25w/ dbl 50m)
GOB squat, press, overhead tricep ext (KX 25w/50m)
TRX Tricep EXT
Box Over Ball Slam (step or jump over box, slam ball once on the ground on the other side)


KB SWING CHALLENGE:
100 KB SWING


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5 goblet squat
10 Glute bridge
5/5 lateral lunge to sprawl
30 bicycle
10 Kb Swing


    20-30   Squat Strength: First do tempo then do non-tempo
GOBLET SQUAT DEMO
KB TEMPO Goblet Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

KB Goblet Squat
3 sets x 10 reps
Attempt to increase off tempo weight


30-45  WOD: REPS: 24/20/16/12/8 (split reps between sides)  [15 Minute CUTOFF]

DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion)
DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M)

KB Windmill R (KX 20lbw//35M)
KB Windmill L 
WALL BALL (KX 14W//20M)

KB SWING CHALLENGE:
250 KB SWING
  
FRIDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3 inch worm + scorpion
10 v-up
10 elbows into body, band pull aparts
20 Seal jacks
10 Kb Swing

    10-25  HORIZONTAL PRESS STRENGTH: MOVE THROUGH EXERCISES AS A CIRCUIT 
3 ROUNDS
6  Tempo DBL KB Chest Press OR Goblet chest press 4210(:4 down,:2 pause, explode up, no pause at the top)
10 Wide KB Chest Press (Increase weight higher than tempo weight if possible)
10/10 Single Arm KB Chest Press

250-45    WOD 5,10,15,20,15 10, 5 [-20 min cutoff]
 SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD
WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDE BE HELD OVER SHOULDER FOR 1 MIN.


REPS 5,10,15,20,15 10, 5
KB SQUAT HOLD AND BICEP CURL (KX 30w//50M)
KB SIT UP  (KX 30w//50M)

PUSHUP
MTN CLIMBER (DBL COUNT)

KB SWING CHALLENGE:
250 KB SWING




SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 core marching
10 Jump Squat + Heel click 
20 high knees
10 Kb Swing
1 Lap  side slides (both sides)
150 m run or row


    20-30    Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight.
TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.)
For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up.
It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight.


30-45 WOD: CHIPPER WOD: 20 minute cutoff can chip away in any order

  • 5 Laps Running or Rowing (250m each lap)
  • 50 Double KB Cleans (KX W DBL 20's / KX M DBL 35's)(MODIFY by using 1 KB and splitting reps)(no swing)(DEMO for no wrist banging)
  • 50 Pullups
  • 75 KB High Pull from Ground (no swing)DEMO (KX 35W//53M)
  • 120 Sit Ups or Dead Bugs
  • 500 Jump Rope (MODIFY BEG to 250)


KB SWING CHALLENGE:
250 KB SWING

​

0 Comments



Leave a Reply.

Check out ALL the fun

Class Schedule
Daily WOD

Locations

Live Oak
Downtown
Cabrillo Fitness
Scott's Valley
West Side

Get in touch

Email us to receive
a free class trial


photo credits

Michelle Grambeau
Our trainers and TXT members 
Picture
Picture
© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • What is T.X.T?
  • WORKOUT OF THE DAY
  • SCHEDULES & LOCATIONS
  • CONTACT US
  • MEET OUR TRAINERS
  • MEMBERSHIP PRICING
  • 6 WEEK ULTIMATE BODY TRANSFORMATION CHALLENGE