TXT PROGRAMMING06/23/25-06/28/25 STRENGTH WEEK: #10

TXT PROGRAMMING
06/23/25-06/28/25
STRENGTH WEEK: #10

MONDAY – Vertical Pull Strength0–20:Warm-Up & Movement Prep
2 Rounds:
10 Jumping Jacks
10 Band Lat Pull-Downs
10 TRX Rows or Scap Pull-Ups
8 KB Sumo Deadlift High Pulls
20-sec Hollow Hold
5 Pull-Up Reps or Active Bar Hangs



20–30: Strength – Pull-Up 1RM or Heaviest Row
WORK UP to 1-rep max Pull-Up or Weighted Pull-Up
Scale: 3RM Bent-Over Double KB Row
Focus: Controlled pull, full range of motion, scap engagement


30–45: WOD – AMRAP 12 Minutes: when you finish a round choose anyone to stop wherever they are and do a 30sec hollow hold with you. Then both get back to work.
6 Renegade Rows (3 each side)
8 KB Swings
10 Jump Squats
20 Double Unders or 40 Singles

Tag a partner for synchronized 30-sec hollow hold to rest


Cool-Down (Coach-Guided):
Forward Fold
Overhead Lat Wall Stretch
Wrist Stretch
Deep Squat Hold


TUESDAY – Lunge Strength0–20: Warm-Up & Movement Prep
2 Rounds:
5/5 X walk
10 Bodyweight Reverse Lunges
10 KB Goblet Squats
10 Walking Lunges
5/5 One Arm KB Clean to Front Rack
20-sec Bottom-of-Lunge Hold each side


20–30: Strength – 1RM Front Rack Reverse Lunge
RTR to max single rep per leg with double KBs
Option: 3RM if movement is newer
Focus: Upright torso, knee tracks toes, strong front heel drive


30–45: WOD – For Time – 3 Rounds:
10 Double Front Rack Lunges
12 Push Press (light KBs)
14 Lateral Hops Over Mat
16 Sit-Ups
100m KB Carry (farmer or rack position)


Cool-Down (Coach-Guided):
Standing Quad Stretch
Couch Stretch
Supine Twist
Pigeon Pose

WEDNESDAY – Press Strength
0–20: Warm-Up & Movement Prep
2 Rounds:
10 Tall Kneeling KB Goblet Press
10 Band Pull-Aparts
5 Push-Ups
5 Light KB Clean + Press (each side)
20-sec Wall Facing Shoulder Opener


20–30: Strength – 1RM Strict Press
Build to heaviest strict press (single or double KB)
Focus: Glutes + core tight, press overhead in straight line


30–45: WOD – 14-Minute EMOM: Repeat 5x
Minute 1: 6 Push Press (Double KBs if possible)
Minute 2: 20/20 KB Russian Twists
Minute 3: Burpee for full min 

Cool-Down (Coach-Guided):
Triceps Stretch
Shoulder Across-Body Stretch
Cat-Cow Flow
Thread the Needle


THURSDAY – Core Focus
0–20: Warm-Up & Core Activation
2 Rounds:
10 Bird Dogs
10 Deadbugs
20-sec Forearm Plank
10 KB Suitcase Carries (each arm, count steps)
5/5 Turkish Sit up
10 Glute Bridge Marches


20–30: Core Strength Ladder
Reps: 5–10–15–20
Weighted Sit-Ups
Hollow Rocks
Plank Hip Taps (DBL Reps)
Russian Twists (DBL Reps)


30–45: WOD – AMRAP 10 Minutes:
10 V-Ups
10 KB Deadbugs
10 Push-Up
100 Jump rope
10m Bear Crawl with KB drag (trainer choice for distance)

3 MIN FINISHER!!!!!
3 ROUNDS
10 Wall Ball
Suicides (trainer choice for distance and set up)


Cool-Down (Coach-Guided):
Seated Forward Fold
Happy Baby
Supine Twist
Deep Belly Breathing

FRIDAY – Lower Pull Strength
0–20: Warm-Up & Movement Prep
2 Rounds:
10 Glute Bridges
10 light Deadlifts
10 Hip Hinges with KB
5 Light KB RDLs

20–30: Strength – 1RM Double KB Romanian Deadlift
RTR to 1 heavy hinge rep
Focus: Core tight, chest proud, soft knees, hamstring loading


30–45: WOD – For Time – 3 Rounds:
8 KB Deadlifts
12 Jump Squats
16 KB Swings
20 Walking Lunges with DBL KB over head
25 Sit-Ups

Cool-Down (Coach-Guided):
Forward Fold
Seated Hamstring Stretch
Pigeon Pose
Child’s Pose


SATURDAY – Horizontal Pull Strength
0–20: Warm-Up & Movement Prep
2 Rounds:
10 Band Pull-Aparts
10 KB Dead Rows
10 Superman Reaches
5 Gorilla Rows (light)
10 KB Swings
10-sec Bent-Over Hold

20–30: Strength – 1RM Double KB Bent-Over Row
RTR to 1 heavy set
Focus: Elbows toward hips, chest stays open, tight hinge

30–45: WOD – 12-Min AMRAP – You Go, I Go (Partner Format)
8 Double KB Rows
8 KB Swings
8 Goblet Cleans
8 Push-Ups

Partner A completes full round, then partner B. “Resting” Partner ROWS til other partner is done. Continue alternating.
Try to get THE MOST meters by the end. The team that gets the most meters, doesn’t have to do 30 Burpees. Everyone else does 30 Burpees.


Cool-Down (Coach-Guided):
Arm Across Chest Stretch
T-Spine Rotations
Hanging Lat Stretch
Box Breathing (3 min)

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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