TXT PROGRAMMING06/22/26-06/27/26STRENGTH WEEK: #2

TXT PROGRAMMING
06/22/26-06/27/26
STRENGTH WEEK: #2
Hi TXT Community!!
I hope everyone is enjoying getting stronger and faster. Listen to your body and focus on having the best possible form.
Have a wonderful week!
Christa B



MONDAY
0-10 Isolated Mobility, dowel exercises, Movement Patterning/Technique,  


Warm Up: 5 MIN AMRAP


5/5 Plank Up/Down + plank shoulder tap
10 TRX AB ROLLOUT
10 KB Good Mornings (kb behind the butt)
10 Scorpion


10-20   Horizontal Press Strength 
Write down the weight that you used
10 MIN EMOM
ODD MIN: DBL KB TEMPO CHEST PRESS 3 down, 0 bottom. 3 sec up. 0 at top
EVEN MIN: 6 Tempo Pushup 3 down, 0 bottom. 3 sec up. 0 at top


20-45 WOD (30 min time cap) THE NONA BENCHMARK
Write down the time you finished and weight that you used


REPS: 1-2-3-4-5-6-7-8-9-10
THRUSTERS  (KX DBL KB 25W/40M)
REPS: 20-18-16-14-12-10-8-6-4-2
Toes to Bar (MOD V-UP)
REPS: 1-2-3-4-5-6-7-8-9-10
BURPEE OVER MAT




TUESDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique,  
Warm Up: 5 min CUTOFF
3 Rounds 
10 Grasshoppers
10 Spiderman plank
30 Leg Scissors up/down 
20 Swimmers
50 JUMP ROPE
  
20-30  CORE Strength 10 min 
Write down if you had any modifications
2 rounds
30 sec Side Plank Hip Lifts or side plank hold
30 sec Side Plank Hip Lifts
1 MIN BEAST BIRD DOG or bird dog
1 min Hollow Hold DEMO or 1 min hollow hang on the bar
1 min 6 MTN CLIMBER + 6 PLANK JACK (repeat for while min)



30-45 WOD:  15 MIN AMRAP (TRY FOR AS MANY ROUNDS AS POSSIBLE & WRITE DOWN ROUNDS)
20 KB SWING (KX 35W/53M)
16 BOX JUMP or BOX STEP UP
250m RUN OR ROW
  


WEDNESDAY
0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up   
2 ROUNDS 20sec on/10 sec off
KB or DB front raise (do not go heavy you can use a dowel too)
4 high knees to sprawl (elevate sprawl  to a box for beginners)
Alternating single leg v-ups (modify to alt side crunch)


15-25    POWER LIFT Strength 10 min time cut off
WRITE DOWN WHAT WEIGHT YOU USED FOR YOUR TOP WEIGHT.


Run the rack with both movements and then complete 3 rounds at your top weights.
10 Sumo Deadlift (feet wide kb between feet) DEMO
10 Suitcase Deadlift DEMO


25-45 WOD START A TIMER TELL EVERYONE THEIR TIME AND HAVE THEM WRITE IT DOWN. 20MIN CUTOFF
WRITE DOWN YOU COMPLETION TIME, WHAT WEIGHT YOU USED & IF YOU MODIFIED EXERCISES.


BUY IN: 500M RUN or ROW


5 ROUNDS
10 Pullups DEMO or TRX Pull up
10/10 SINGLE LEG DEADLIFT or 20 KB BETWEEN FEET DEADLIFT
20 Sit up or Dead Bug 


BUY OUT: 250M RUN or ROW DEMO
  
THURSDAY
0-15 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 2 rounds 20 sec on/10 sec off (4 MIN)
Legs up toe touch crunch
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge


15-25    Vertical Pull Strength (10 MIN)
WRITE DOWN WHAT VERSION PULLUP NEGATIVE YOU COMPELTED.


10 MIN EMOM
EMOM ODD: 5 Pullup negative 3 sec count lower  DEMO
EMOM EVEN: HOLLOW BODY HOLD or HOLLOW BODY ROCK DEMO


25 -45  WOD: REPS 30/20/10 20 MIN CUTOFF 
WRITE DOWN HOW FAR YOU GOT, WHAT TIME YOU FINISHED AND WHAT WEIGHTS YOU USED.


KB HIGH PULL SWING (MOD NO SWING)
RENEGADE ROW + PUSHUP
TRX T or REVERSE FLY WITH DUMBBELLS
BURPEE WALL BALL (MOD: CAN SEPARATE MOVEMENTS)
LEG SCISSORS


FRIDAY
0-20 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up:  5 MIN AMRAP
10 Mountain Climbers
3/3 walking lunges
10 Glute Bridges
5/5 x walk with band DEMO


20-30    LUNGE Strength
WRITE DOWN THE WEIGHTS YOU USED

5 rounds EMOM 
1 min 30sec GOB PULSING LUNGE R/ 30sec PULSING GOB LUNGE L
1 min  5/5 GOB BOX STEP UP + WALL SIT WITH BALL SQUEEZE BETWEEN LEGS


30-45 WOD: THE BRIAN BENCHMARK 15 MIN AMRAP
WRITE DOWN NAME OF BENCHMARK, HOW MANY ROUNDS YOU COMPLETED & WHAT WEIGHTS YOU USED. 


TRY FOR AS MANY ROUNDS AS POSSIBLE!!!
EVERY 2 MIN STOP AND DO A 30 sec CHIN OVER BAR HANG (BEG: FARMER CARRY, INT: BAR HANG) TIME DOES NOT STOP.


2 WALL WALK (BEG: 2 INCH WORM, INT: 2 HALFWAY WALL WALK)
4 DOUBLE UNDER (BEG: 20 JUMP JACK, INT: 20 JUMP ROPE) 
6 CHEST TO BAR PULL UP (BEG: TRX PULL UP, INT: PULL UP WITH BAND OR WITHOUT)
50M WALKING LUNGE BODY WEIGHT FOR ALL LEVELS




SATURDAY
0-10 Isolated Mobility, dowel exercises, Movement Patterning/Technique, 
Warm Up: 3 rounds 5 min cutoff
3 x 3 side shuffle + 1 sprawl each side
3x Inchworm + scorpion Separate exercises if to difficult
10 Touch jump
10 frog hops


10-20    Vertical Press Strength 
WRITE DOWN WHAT WEIGHT YOU USED


3 rounds
12 ½ kneeling KB curl to OH press R (right knee down) DEMO
12 ½ kneeling KB Curl to OH Press L (left knee down)
50M DBL KB WAITER CARRY




20-45 WOD: Run To The Hills (KX 35W/53M)
WRITE DOWN WHAT WEIGHT YOU USED & YOUR TIME OR HOW FAR YOU GOT
“Run To The Hills” For time with 25 minute cutoff:        
250m run
20 SNATCH R (MOD: SHOULDER PRESS)
250m run
20 SNATCH L  (MOD: SHOULDER PRESS)
250m run
20 BURPEE
250m run
20 OA THRUSTER R
250m run
20 OA THRUSTER L
250m run
10/10 JUMP LUNGE (MOD: GOB LUNGE)
250m run
20 OA SWING R
250m run
20 OA SWING L
250m run
20 JUMP SQUATS (MOD: GOB SQUAT)
250m run

--
In health & kindness,
Christa Berry
Owner + Master Trainer, Toadal Cross-training Since 2016
Best Personal Trainer voted by Santa Cruz Good Times 2024 & 2026

3rd Place: Best Fitness Class Toadal Crosstraining by Santa Cruz Good Times 2025
www.txtsantacruz.com
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