TXT PROGRAMMING06/30/25-07/05/25STRENGTH WEEK: #1

TXT PROGRAMMING
06/30/25-07/05/25
STRENGTH WEEK: #1
Hi TXT Community!! 4th of July is Friday and there is only one class. All other classes are cancelled. Join Yvette at West Side 8am on 4th of july!! Plus it's Coach Jason's Birthday this week, HOORAY!!! Wish him a happy birthday on Wednesday :)
I hope everyone has a wonderful week!
​Christa B
P.s. Dont forget to stretch and breath <3





MONDAY – Lunge Focus0-10 Warm-Up & Mobility
1 Round of mobility stretching (optional)

• 1 min Hip 90/90 + thoracic reach/side
  
  
  
• 5 × World’s Greatest Stretch/side
  
  
  
• 1 min Body-weight Lunge Matrix (fwd/rev/lat)
  
  
  
• 2 rounds: 10 KB Swings · 5 Goblet Squats · 6 Reverse Lunges
  
  
  

10-30 Strength   “Tempo Lunges”
Do 3–4 rounds; stop at 20:00 mark

• A1 Front-Rack Reverse Lunge 10-12 reps/leg @ 31X1 (3 s down, 1 s pause, explode up)
  
  
  
• A2 Tall-Kneeling Halo 10/side @ 20X1 (2 s down, 0s pause, explode up)
  
  (spine tall, ribcage down)
  
  
  

30-45 WOD 12 min AMRAP
4/4 DBL KB Front-Rack Reverse Lunges 
5/5 Single arm KB Clean-&-Press
12 KB Swings 
30 mtn climber
100 m Run





TUESDAY – Vertical Press Focus0-10 Warm-Up & Mobility
1x through optional mobility exercises 
Dowel shoulder rolls× 10 
Down-Dog-to-Cobra × 6 
Tall-Kneel PVC Press × 5
Warm up: 2 rounds: 
8 KB Halos 
6 Push-ups 
5 Light KB Press
10-30 Strength   “Tempo Press”

• DBL KB Strict Press 4 × 10-12/arm @ 2111 (2 s up, 1 s top hold, 1 s down)
  
  
  
• Between sets: 8 Scap Push-ups for pattern reinforcement
  
  
  

30-45 WOD 4 quality rounds
3/3 Single arm KB Push Press
8 Pull-ups
5/5 KB Snatch
12 Sit-ups





WEDNESDAY – Core Focus HAPPY BIRTHDAY JASON!!0-10 Warm-Up & Mobility
OPTIONAL MOBILITY IDEAS
Cat-Cow + Bird Dog × 5 
Inchworm-to-Plank × 4 
Dead Bug × 10
WARM UP:
 2 rounds: 
10 KB Deadlifts 
10 Russian Twists 
10 s Plank
10-30 Strength   “Tempo Core Carries”
Run as a circuit for 3–4 rounds

• A1 DBL KB Front-Rack Hold 30 s @ ISO (brace, breathe) (ISO = Isometric)
  
  
  
• A2 Side Plank 30 s/side
  
  
  
• A3 Single arm Suitcase Carry 30 m/side
  
  
  

30-45 WOD 3 rounds
10/10 KB Russian Twists 
15 V-Ups 
5/5 KB Windmills 
5 Burpees





THURSDAY – Hinge (Lift) Focus0-10 Warm-Up & Mobility
OPTIONAL MOBILITY EXERCISES
Seated Toe-Pull Stretch 1 min 
Hip-Hinge Wall Drill × 10 
KB Deadlift Pattern × 6
WARM UP: 2 rounds
10 KB Swings 
8 Frog Hops
6 KB RDLs
10-30 Strength   “Tempo Deadlifts”

• KB Sumo/Conventional Deadlift 4 × 10-12 @ 30X1 (3 s down, touch, explode up)
  
  
  
• Pair with 10 Band Good-Mornings each set
  
  
  

30-45 WOD EMOM-style, 5 round
Finish exercises in the min and rest till next minute starts.
Min 1: 6 Double KB Deadlifts + 10 KB High Pulls 
Min 2: 8 Box or Broad Jumps 
Min 3: Max Sit-ups rest of minute





FRIDAY – Horizontal Pull Focus HAPPY 4th of JULY!!0-10 Warm-Up & Mobility
ONE TIME THROUGH OPTIONAL MOBILITY EXERCISES:
Thoracic Rotations × 10 
Wall Slides × 8 
WARM UP
2 rounds: 
10 Band Pull-Apart 
5 TRX Rows 
5/5 KB Lawn mower Rows
10-30 Strength   “Tempo Rows”

• Single-Arm KB Bent-Over Row 4 × 10-12/arm (2 s lift, 1 s squeeze, 2 s lower)
  
  
  
• Superset with 10 Scap Pull-ups every round
  
  
  

30-45 WOD 5 rounds
10 Renegade Rows 
8 Handle Push-ups (stay on kb handles)
6 Devil’s Press
50 Jump Rope





SATURDAY – Squat Focus0-10 Warm-Up & Mobility
ONE ROUND OPTIONAL MOBILITY EXERCISES
Deep-Squat Hold + Thoracic Twist 1 min 
Cossack Squat × 6/side 
Goblet Squat Pattern × 6
WARM UP:
 2 rounds:
 8 Air Squats 
6 Jump Squats 
Short jog or row trainers choice
10-30 Strength   “Tempo Front Squats”

• Double KB Front Squat 4 × 10-12 @ 32X1 (3 s down, 2 s hold, explode up)
  
  
  
• Between sets: 8 Alternating Reverse Lunges (body-weight)
  
  
  

30-45 WOD 10 min AMRAP
10 Goblet Squats 
4/4 One Arm KB Clean + Squat
6 Jump Squats 
100 m Run OR Row
AND THEN!!!!
5 MIN AMRAP
30 mtn climber
30 leg scissors (up/down)
30 Jump rope

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
Find us on Facebook