TXT PROGRAMMING05/19/25-05/25/25STRENGTH WEEK: #5

Hi TXT Community, Next weekend is packed! May 24, 9am – 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. We will meet at New Brighton Beach parking lot 9am and walk on the beach to the cement ship and back. Should be a 3 mile round trip hike. Dogs welcome. 
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. If you ordered a t-shirt I will bring it to the workout. We will have a make up Murph the next weekend if you can't do it on Memorial day. 
Have a wonderful week!


MONDAY — Horizontal Pull & Core Anti-Rotation
0–10 Min: Mobility & suggested Movement Prep 
Cat-Cow to Thread the Needle
Wall Slides (10 reps)
Dowel Bent Over Row Warm-Up
Bird-Dog Holds


Warm-Up: 3 Rounds8 Inchworms
5/5 KB Halos
10 Glute Bridge + March
10 Band Pull-Aparts


10–20 Min Strength: KB Bent Row + Dead HangSuperset (4 rounds):
6/6 Bent-Over SA Row (controlled tempo)
20–30 sec Dead Hang or Hollow Hang (grip work)


20–40 Min WOD: “Anti-Rotation Power” (EMOM x 20) go through 5xAlternate each minute:

• 6/6 Renegade Row + Push-Up
• 30 sec KB Plank Pull-Throughs
• 8 Glute Bridge Chest Press + 8 Pullovers
• 10 Russian Twists + 10 Flutter Kicks
• REST

40–45 Cool-Down:Supine Figure-4 Stretch
Seated Spine Twist
Diaphragmatic Breathing (1 min)



TUESDAY — Squat Strength + Explosive Legs
0–10 Min Mobility (suggested stretching after mobility)10 Deep Goblet Squat Holds
Banded Hip Openers
Lateral Lunges
Ankle Rockers


Warm-Up: 3 Rounds
10 Air Squats
10 Jumping Jacks
5/5 Cossack Squats
10 Glute Bridges


10–20 Min Strength: Front-Loaded Squats
5 x 5 Double KB Front Rack Squat (moderate-heavy)
3 x 5 Goblet Pause Squat (2 sec hold at bottom)


20–40 Min WOD: “Leg Engine” (4 Rounds for Time)10 Box Jumps
8/8 Halo + Rev Lunge (MODIFICATION: squat instead of Lunge)
3/3 Double KB Front Rack Bulgarian Split Squats
20 Ball Slam


40–45 Cool-Down:Couch Stretch (1 min/side)
Standing Forward Fold
Box Breathing (4-4-4-4)



WEDNESDAY — Pecs & Shoulder stabilization 0–10 Min: Mobility & suggested Movement Prep
Traveling inch worm
Frog Hops
Traveling Butt Kickers
Side Slides
Karaoka

Warm-Up: 8 rounds 20/10 alternate between the two exercises (4 MIN)
Touch jump or Ice skaters
TRX Push Up


10–20 Min Strength: Horizontal Press 
Single Arm KB Chest Press
RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 4 sets at top weight. 

20–40 Min WOD: 10 minute AMRAP
1R/1L TGU
6 Toes to bar (Mod: V-Up)
8 TRX Jump Squats
10 Ball Slams

THEN AFTER AMRAP

Run 400m & Do 1 more complete round when you come back


40–45 Cool-Down:
Runner stretch
Partner chest stretch or doorway stretch
Figure 4 stretch



THURSDAY — Core & Carry Conditioning
0–10 Min: Mobility & suggested Movement Prep
Supine Hip Rotations
Seated Pike Stretch
Shoulder Circles
Plank Shoulder Taps


Warm-Up: 5 Min AMRAP5 Inchworm to Plank Reach
10 Hollow Body Rocks
5/5 Side Plank Reaches
10 Deadbugs


10–20 Min Strength: Core Superset (4 rounds)10 KB Weighted Sit-Ups
50 Jump rope
6/6 Side Plank Dips
10 Diver Sit up


20–40 Min WOD: “Carry Complex & Ladder”
20 min cutoff Complete 3 Rounds for Time:

50m Waiter Carry R
50m Waiter Carry L
10 Double KB Clean + Squat
250m Run
50m Double KB Farmer Carry
10 Burpees Over KB
50m Double KB Front Rack Carry
21-15-9 KB Russian Twists + Sit-Ups


40–45 Cool-Down:Pigeon Pose
Chest Opener Stretch (doorway)
Slow Nose Breathing (90 sec)


FRIDAY — Hinge & Jump Focus
0–10 Min: Mobility + Patterning, suggested stretches
Hip Flexor Lunge Stretch
KB Deadlift Prep (hinge drills)
Shoulder Packing with Band
Glute Bridge + Hamstring Walkouts


Warm-Up: 2 Rounds
5 Bootstrappers
10 Deadlifts
5/5 Jumping Lunges
5 Broad Jumps


10–25 Min Strength: Suitcase DL
Superset
10 Min EMOM (alternating sides) RTR During EMOM.
5 Suitcase Deadlifts R
5 Suitcase Deadlifts L

Finisher: 3 x 6 Tempo KB Romanian DL (3 sec down)


25–40 Min WOD: “The Jump + Pull Gauntlet” (AMRAP 15 MIN)
6 KB Swings
4 Burpee Box Over
2 Deadlifts (Heavy KB)
8 KB Goblet Skull Crusher
6 KB Glute Bridge
4/4 TRX Power Pull


40–45 Cool-Down:Supine Hamstring Stretch
Forward Fold to Squat Hold
4-7-8 Breathing



SATURDAY — Full-Body Grinder
0–10 Min Mobility & suggested stretches
Plank Shoulder Taps
Hollow Hold + Rocks
Lateral Lunge Reach
Arm Circles + Chest Openers


Warm-Up: 5 Min AMRAP
10 Frog Jumps
5/5 KB Clean to Squat (light)
5 Inch worms
10 V-Ups


10–20 Min Strength: Vertical Pull Superset
​4 Rounds:
5 Pull-Ups or 8 TRX pull-ups
10 each side, Plank Hold and one arm band pull
10 KB High Pulls (light)


20–40 Min WOD: “Climb the Ladder” (20 Min time Cap)
5 rounds of 4 min.
 -Each round, add 2 reps to every movement.
-Stop when you can no longer finish within 4 minutes. Everyone stops in 20 min. 
-Every 4 min, complete the exercises below. Rest the remainder of the 4 min until next round starts:

2/2 One Arm KB High Pulls
6 Push-Ups
4/4 Goblet Box Step up
10 KB Sumo Deadlift

40–45 Cool-Down:Shoulder Thread-the-Needle
Child’s Pose + Lat Stretch
Gentle Supine Twist
Box Breathing (3 min)



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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