TXT PROGRAMMING01/20/25-01/25/25STRENGTH WEEK: #8

Week 8: Unleashing Your Potential with Toadal Crosstraining
Welcome to Week 8 of the Toadal Crosstraining program! You’ve been putting in the work, building strength, and mastering consistency. This week, we’re diving into what makes this program so powerful—its dynamic and varied approach that challenges your body from every angle.
Why Toadal Crosstraining?
This program is about more than just lifting weights. Toadal Crosstraining is designed to build well-rounded fitness, improve your endurance, and keep things fresh and exciting. By combining strength, cardio, mobility, and functional movement, you’re setting yourself up to be stronger, faster, and more resilient.
This Week’s Focus: Here’s how you can make Week 8 your best yet
• Strength Meets Cardio: Tackle those circuits and feel your power and endurance grow.
• Mobility Mastery: Spend extra time with stretching or yoga to unlock new movement potential.
• Functional Fun: From kettlebell swings to bodyweight exercises, focus on moves that carry over into real-life strength.
Remember: The beauty of Toadal Crosstraining is its versatility. You’re building a foundation for long-term fitness that’s fun, challenging, and constantly evolving. The hard work you’re putting in now will pay off in strength, confidence, and energy to tackle whatever life throws your way.
Keep crushing it—you’ve got this! Week 8 is where your momentum truly takes off!
Have a wonderful week,
Christa Berry

TXT PROGRAMMING
01/20/25-01/25/25
STRENGTH WEEK: #8



MONDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 3 rounds
10 hollow body rock
10 jump rope
5 cat/cow
30 dead bug
Short run (trainers choice)


    15-30   Core 4 rounds
1 min plank
30 sec Stacking plank alternate sides
1 min hollow hold
30 sec v-up


30-45     WOD: 15 min cut off (jump rope never changes reps alternate between the two exercises.)
3-6-9-12-15-12-9-6-3 KB SIT UP (kx 25w/40m)
50-50-50-50-50-50-50-50-50 Jump rope or (25 dbl under)




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min amrap
5/5 scorpion
5/5 iron cross
3/3 GSW
5 inch worm push-up
5 boot strapper
  
20-30   Power Lift -10 min amrap (option to RTR)
5 gob squats with 3 sec pause at bottom
12 gob Glute bridge 


30-45     WOD circuit through the 3 EMOMS, 5 times. Start with EMOM 1, then do EMOM 2, then EMOM 3. Start back at EMOM 1 for round 2. 


EMOM1
3/3 sit-up with bottoms up kb 
5 KB SWING


EMOM 2
5 dbl kb swing +high pull + Snatch (DONT GO TO HEAVY)


EMOM 3
10 wall ball
4 burpee 


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 12 - 8 - 4 (divide the reps)
Plank shoulder tap
Serratus push-up 
Band pull apart in front of body
Sit out
    20-30   Vertical Pull 10 min EMOM
5 Pullup or TRX PULLUP
5/5 North South Plank
5/5 East West Plank


30-45    WOD: 6 rounds DO THE 1st exercise as a flow. Clean + S.L.D.L + Rev Lunge = 1 rep. 
3(Clean + S.L.D.L + Reverse Lunge R) (kx 35w/53m) (DO THIS IN A FLOW)
3(Clean + S.L.D.L + Reverse Lunge L)
3 Burpee Box Over (modify 3/3 Box step up) 
5/5 Snatch (kx 35w/53m)
10 CAL ROW
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min amrap
5/5 side lunge
5/5 x walk
20 butt kicker
10 wall ball 
30 mtn climber


    20-30    Lunge 10 min AMRAP of RUN THE RACK
1 TGU + 3 REV LUNGE + TGD R (KEEP KB UP, MODIFY HOLD KB AT SHOULDER DURING REV LUNGE)
1 TGU + 3 REV LUNGE + TGD L


30-45  WOD: 5 Rounds 
10 ball slam or 10 Battle Rope Slam
5 T2B or Vup
3 Goblet Sumo Squat  (kx 35w/53m)
250m run or row
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 30/10
Pike toe touch 
Boot strapper
Hindu push up
Leg scissors 


    20-30    Vertical Press: Single Arm Shoulder press
RUN THE RACK 5/5 reps shoulder press
5 sets of 5/5 reps at top weight




    30-45    WOD 15 min ascending AMRAP (add 1 rep each round)
5 PULLUP
5 Gob squat
5 Box Jump
5/5 Leg Scissors (ADD 1 REP to each side)
5/5 Side plank hip lift 


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 4 rounds
10 Beast Bird dog
5/5 side plank
10 pike pressback + alt forward Lunge 


    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 
BUY IN: 10 Renegade Row + Push up


3 ROUNDS
10 KB DEADLIFT (kx 70w/109m)
10 KB Highpull Swing  (kx 25w/40m)
10 Sit up + gob shoulder press (kx 25w/40m)


BUY OUT: 500m Run