TXT PROGRAMMING04/21/25-04/26/25STRENGTH WEEK: #1

TXT PROGRAMMING
04/21/25-04/26/25
STRENGTH WEEK: #1

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Please let your classes know about what’s coming up:
April 26 – TXT Group Hike @ De La Vega Join Christa for a 1-hour group hike! We’ll meet by the dog park and get our legs moving together. A great way to kick off the season.
May 2 – 30 Day Diet Clean Up Begins Time to reset and recommit to your goals! Clean up your diet, dial in your habits, and support each other through a month of focused fitness and nutrition.
SIGN UP HERE
May 24 – TXT Group Hike @ Cement Ship We’re heading to the beach for a beautiful hike at the Cement Ship. Let’s soak up the coastal vibes while staying active.
May 26 – The Murph @ West Side Toadal  Are you ready? Join us for this classic challenge to honor Memorial Day and push your limits with your community by your side.


Order form for your 2025 Murph Shirt or Tank Top Here LINK
Please order by May 9th
MONDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
30 Mountain Climbers
5/5 Rocking Lunges 
10 Superman 
20 Glute Bridges


15-30  Lunge Strength  15 MIN
3 rounds
10 Dbl KB forward Lunge
10 TEMPO DBL KB LUNGE R (3 down, 3 pause, 3 up, 3 top) stay in lunge stance
10 TEMPO DBL KB LUNGE L
10 GLUTE BRIDGE HOLD MARCH

 
30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Ball Slam

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge 

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW 

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge 

·         20 Goblet Squats (KX 35W/53M)

·         10 Ball Slam
 
TUESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 Burpees
10 TRX I
10 Mountain Climbers
10 Chinees
  
15-30  Vertical press Strength 15 MIN
3 Rounds
10 TEMPO DBL KB STRICT PRESS (3 up, 2 pause at top, 3 down, 0)
10 DBL KB Strict Press (weight should be hard to press by the 6th rep)
 
30-45 WOD:  3 ROUNDS

10 KB O.H. SWING  (35LB W//53LB M)
30 JUMP ROPE OR 6 DBL UNDER
15 DIPS
30 JUMP ROPE OR 6 DBL UNDER
15 GLUTE BRIDGE
30 JUMP ROPE OR 6 DBL UNDER
50M DBL KB WAITER CARRY
 
WEDNESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  2 rounds 
7 TRX Jump Squats
3/3 OA Swing
7 Goblet Squats
10 Bicycles
 
15-30    Core Strength 15 MIN
3 rounds 40 sec on//20 sec MTN CLIMBER
Sit Up + KB Transfer to other side
BEAST Bird Dog
DIVER SIT UP
KB Dead Bug
 
30-45 WOD 15 min AMRAP
1R/1L Turkish Get Ups (KX 35W/53M)
30 AB mat situp
30 jump rope
10 DBL KB Clean + Squat
10 KB SWING (ADD 2 reps Every round)

  
THURSDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 DBL KB Bent Over Row
5 KB good morning
5 KB High Pulls
10 Jump Rope
 
10-30    Lift Strength 20min 
3 ROUNDS
10 DBL KB SUITCASE DEADLIFT Touch and go reps, :3 tempo lowering the bar to the floor.
10/10 to each side ROTATIONAL KB DEADLIFT

30-45  WOD 1 time through 15 min time cap
10 Pull ups
50 Stacking Plank (split reps)
15 DBL KB SUITCASE DEADLIFT (KX 35w/53m)
25/25 Goblet Box Step Up (KX 35w/53m) (PRESS THROUGH HEEL TO ENGAGE GLUTE) 
15 DBL KB SUITCASE DEADLIFT
50 Stacking Plank (split reps)
10 Pull ups

  
FRIDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: (optional idea)
5 MIN AMRAP
10 TRX MUSCLE UP
10R/10L SIDE PLANK HIP LIFT 
5/5 LAWN MOWER ROW
10/10 mtn climber
 
15-30    Horizontal pull Strength 15 MIN
Superset 3 Rounds
8 Tempo Lawn Mower Row 3330(:3 down, :3 pause, :3 up, :0 at the top)
10 TRX Y 
5/5 DBL KB Gorilla Row


 
30-45 WOD  
4 MIN AMRAP
100m Row
4 GOB Squat, clean, press
4 KB Single Leg RDL (split reps) (KX 35W/53M)

-1 min hollow hold-

4 MIN AMRAP
15 OH KB SWING (KX 35W/53M)
10 TRX I or DB front raise

-1 min chin over bar hang-

4 MIN AMRAP
10 KB Sit up + Press
50m Heavy Farmer Carry (KX DBL 53W/70+M)

-1 min Wall Ball

 
SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Spiderman Planks
Gob Thrusters
Bootstrappers
Jump Rope
 
15-30    Squat Strength  15 MIN
3 ROUNDS
8 Tempo Goblet squat 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.
10 Goblet Squat with 1 second pause at bottom
 
30-45 WOD 1 Round till completion (must finish each exercise before moving on [20 min cutoff]):
10 KB Snatches (split reps)
10 Burpee Box Over (to scale split exercises)
20 KB Snatches (split reps)
10 Burpee Box Over
30 KB Snatches (split reps)
10 Burpee Box Over
40 KB Snatches (split reps)
10 Burpee Box Over
50 KB Snatches (split reps)
10 Burpee Box Over


In health & kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training
2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024

3rd Place: Best Fitness Class Toadal Crosstraining 2025

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