TXT PROGRAMMING06/02/25-06/07/25STRENGTH WEEK: #7

TXT PROGRAMMING
06/02/25-06/07/25
STRENGTH WEEK: #7
Hi TxT Community, We recently bid our amazing trainer Ariana Bon voyage as she sets out to study poli-sci in Sacramento. She will be greatly missed and we are so lucky that she was a part of our community for so long. Not to fear Cabrillo you will be in capable hands with our awesome new trainer Antonio. He will be taking over all of Ariana's classes. I hope you enjoy the workouts!
​Christa B



MONDAYVertical Press Focus
0:00–20:00 Warm-up + Mobility

• Isolated: Shoulder CARs, T-spine rotations, Neck rolls
• Compound: Arm circles with bands, wall slides, inchworms
• Movement Patterning: Half-kneeling kettlebell press w/ isometric hold
• General Warm-Up: 2 rounds –
  30s jumping jacks,
  10 push-ups,
  10 kettlebell halos

20:00–30:00 Strength: Vertical Press

• EMOM 10:
  • Odd: 5 KB Strict Press/side
  • Even: 30s Bottoms-up Hold (single or double)

30:00–45:00 WOD:
4 Rounds for Time:

• 8 KB Push Press (each arm)
• 12 Box Jumps or Step-Ups
• 16 Russian Twists (2-count)
• 100m Sprint or 30s Bike/Row

TUESDAYCore Strength Focus
0:00–20:00 Warm-up + Mobility

• Isolated: Hip flexor stretch, cat-cow, supine leg lowers
• Compound: Bird dogs, hollow hold, glute bridges
• Movement Patterning: Turkish Get-Up to Elbow (slow + controlled)
• General Warm-Up: 3 rounds –
  10 KB Deadbugs,
  30s forearm plank,
  10 Jumping Squats

20:00–30:00 Strength: Core

• AMRAP 10:
  • 4 Turkish Sit-Ups (2/side)
  • 8 Weighted V-Ups
  • 30s Hollow Hold or Plank

30:00–45:00 WOD
3 Rounds:

• 12 KB Suitcase Deadlifts (each side)
• 20 KB Russian Twists
• 20m Bear Crawl with kb drag 
• 15 KB Swings
• 1-minute Plank Hold

  


WEDNESDAYLift Strength (Deadlift Pattern)
0:00–20:00 Warm-up + Mobility

• Isolated: Ankle circles, hamstring flossing
• Compound: Bodyweight good mornings, hip bridges, inchworms to cobra
• Movement Patterning: KB Deadlift Patterning w/ pauses
• Warm-Up: 5 min amrap –
  10 KB Swings,
  10 Air Squats,
  10 Band Pull-Aparts

20:00–30:00 Strength: Hinge Focus

• 3 Rounds:
  • 6 Double KB Deadlifts (heavy)
  • 8 Staggered-Stance KB RDLs (4/side)
  • 10 Glute Bridges (weighted)

30:00–45:00 WOD
12 MIN AMRAP:

• 10 KB Swings
• 8 Goblet Reverse Lunges (4/leg)
• 6 Burpees
• 4 Dead Clean to Press (2/arm)

  
THURSDAYHorizontal Pull Focus
0:00–20:00 Warm-up + Mobility

• Isolated: Wrist mobility, scap push-ups, banded shoulder extensions
• Compound: Inverted rows, T/Y/W shoulder series
• Movement Patterning: Bent-over row technique w/ tempo
• Warm-Up: 3 rounds –
  10 TRX Rows,
  10 Band Rows,
  5/5 stacking plank

20:00–30:00 Strength: Horizontal Pull

• 3 Sets:
  • 6/6 KB Renegade Rows (each arm)
  • 10 Banded Rows or TRX Rows
  • 20s Isometric Row Hold (mid-row position)

30:00–45:00 WOD
5 Rounds for Time:
15 Goblet Situps
10 Renegade Rows + Push-up
6/6 KB Snatch
200m Row

  
FRIDAYSquat Strength Focus
0:00–15:00 Warm-up + Mobility

• Isolated: Ankle rocks, couch stretch
• Compound: Deep goblet squat + hold, Cossack squats
• Warm-Up: 2 rounds –
  10 Jump Squats,
  10 KB Front Rack Marches,
  10 Glute Bridges
  5 Tempo Goblet Squat (3-2-1 down, 1 up)

15:00–30:00 Strength: Squat (15 MIN)
RTR with DBL KB SQUATS 1st & THEN DO CIRCUIT BELOW.

• 3 Sets:
  • 8 Double KB Front Squats
  • 6 KB Goblet Cyclist Squats (close stance with heels on risers)
  • 30s Wall Sit w/ KB Gob Hold

30:00–45:00 WOD
4 Rounds for Reps (40s Work / 20s Rest each):

• Double KB Front Squats
• Jumping Lunges
• KB alternating swing
• Alternating Goblet Side Lunge

SATURDAYHorizontal Press Strength
0:00–20:00 Warm-up + Mobility

• Isolated Mobility: Wrist rolls, shoulder external rotations, pec stretch
• Warm-Up: 2 rounds – 

10 Shoulder Taps,
8 KB Chest Presses,
10 Banded Pull-Aparts
5 Push Ups
20:00–30:00 Strength: Horizontal Press

• 3 Sets:
  • 3/3 DBL KB Chest Presses one arm at a time, holding one arm up as the other presses.
  • 8 KB Push-Ups (hands on bells or floor)
  • 20s Isometric Hold at mid-press
  • 6 DBL KB Chest Press with pause at bottom

30:00–45:00 WOD
14 MIN AMRAP:
4/4 KB Clean + Press
12 Push-Ups
20m Farmer Carry
15 Ball Slams


In health and kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training
www.txtsantacruz.com


2nd Place: Best Personal Trainer voted by Santa Cruz Good Times

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