TXT PROGRAMMING08/04/25-08/09/25STRENGTH WEEK: #6

TXT PROGRAMMING
08/04/25-08/09/25
STRENGTH WEEK: #6
Hey TXT Crew,
Get ready! This week’s workouts are all about building serious strength! 
We’ve made some exciting updates to your programming: the strength sections in every class are now longer and more focused. You’ll spend more time dialing in form, pushing heavier weights, and developing solid, functional strength.
Each class still includes mobility, a smart warm-up, a power-packed strength section, and a sweaty, fun WOD to finish strong. Whether you’re new to lifting or working on hitting new PRs, this is your chance to grow.
 Mark your calendars! BEACH TXT is back starting Friday, August 8th at 5:30pm!
We’ll meet at the Live Oak TXT Room and head down to the beach together.
Expect good vibes, sweat, sunshine, and that unbeatable TXT community energy.
Bring water, a towel, and your beach beast mode. 

Let’s have a strong week!
Owner + Master Trainer, Toadal Cross-training Since 2016
2nd Place: Best Personal Trainer voted by Santa Cruz Good Times 2024
3rd Place: Best Fitness Class Toadal Crosstraining by Santa Cruz Good Times 2025
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MONDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (9 MIN)
2 ROUNDS 20/10:
Seated Hip Roll
Alternating GSW
Traveling Butt Kickers
X Walk R
X Walk L


STRENGTH: DBL KB SQUAT – 18 MIN TOTAL
RTR 3 warm-up sets: 5 reps increasing in load


Then 5 sets of 5 rep max Double KB Squats


Finish with 3 sets of 6 tempo goblet squats (3-2-1 down, explode up)


WOD: 12 MIN AMRAP
10 Ab Mat Sit-ups
10 Wall Balls (KX 14W/20M)
3/3 KB Clean to Reverse Lunge (KX 35W/53M)
9 KB Swings (KX 35W/53M)
30 Jump Rope







TUESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (5–10 MIN)
3 rounds 20/10:
Scapular Pushups
Scorpions
Sit-ups
Inch Worms

THEN: 2 sets of max effort pushups (rest 1 min between)


STRENGTH: PRESS (H) – 18 MIN TOTAL
6 MIN EMOM: 3 KB Chest Press + Hollow Hold for remainder of min


THEN: Group Circle Drill (7 min) group the class in a circle and everyone takes turns doing


5 DBL KB Chest Press + Hold Reverse Plank until next turn


If anyone drops, all do 5 Inch Worms





WOD: FOR TIME (15 MIN CAP)
4 Rounds:
10/10 Single Leg Deadlift (KX 35W/53M)
10 Pushups
1/1 TGU (KX 35W/53M)
50M Double KB Waiter Carry (KX 25W/40M)
250M Run/Row/Ski







WEDNESDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (5–10 MIN)
3 Rounds:
10 Dead Bug
10 Bird Dog
5 Bootstrappers
10 Seal Jacks
10 KB Swings


STRENGTH: CORE – 20 MIN
TABATA 1: (4 MIN)
8 Rounds: 20 sec Side Plank Hip Lifts (switch sides each round) / 10 sec regular plank
TABATA 2: (4 MIN)
8 Rounds: 20 sec Side V-Up (alternate sides) / 10 sec Hollow Hold

PLUS: (8 MIN)
3 Rounds
10 KB Sit-ups
5/5 KB Russian Twists 
10 Glute Bridge Marches


WOD: 5 ROUNDS OF EVERY 3 MIN STOP AND DO 10 SIT UPS or DEAD BUGS & THEN GET BACK TO WORK. (15 MIN TIME)

CIRCUIT THROUGH BELOW EXERCISES
1R/1L TGU with 3 Single Arm Thrusters at the top, then get back down (KX 35W/53M)
10 Pike Pushups or Seated Shoulder Press
10 Hollow Body Rocks
10 KB Weighted Glute Bridges







THURSDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (5 MIN)
5-min AMRAP:
20 Mountain Climbers
5 Glute Bridges
2/2 Side Lunges
2 Inch Worms + Scorpions


STRENGTH: KB DEADLIFT – 18 MIN
RTR 3 warm-up sets: 5 reps increasing in load


THEN: 5x5 at top weight


THEN: 2 sets of 12 Single Arm Suitcase Deadlifts (each side) with lighter weight


WOD: PARTNER 2-MIN LOOP (16 MIN CAP) Partner A works for 2 min on the below exercises & Partner B does cardio. Switch every 2 min. Once both partners complete 3 rounds of below exercises you are done. 

Each partner must complete:
3 Rounds of:


PARTNER A:
8/8 KB One-Leg Deadlift (KX 35W/53M)
8/8 One Arm KB Swing Clean
8/8 One Arm KB Push Press
8/8 GOB Bulgarian Split Squat (KX 25W/45M)
10 Ball Slams (KX 15W/20M)

 
Partner B: rows/bikes/skis. Push hard.







FRIDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (8 MIN)
3 rounds 20/10:
Banded Lat pull downs
Diver Sit-ups
Push-up to Pike


STRENGTH: VERTICAL PULL – 20 MIN
Partner Pullups: working from 1 to 10 reps
The partner rests while the other partner works.
Modify with TRX Pull Ups



THEN:


3 rounds:
10 DBL KB Bent Over Rows
20 sec Dead Hang
5 Eccentric Pullups


WOD: 3 Rounds 45/15 (6 MIN)
Hollow Hold
TRX Muscle UP


THEN: 5 MIN AMRAP
5 Burpee Box Jumps (KX 20W/24M)
10 Ball Slams (KX 15W/20M)







SATURDAY
BASIC MOBILITY & DOWELS (5 MIN)
SPECIFIC WARM-UP (5 MIN)
5-min AMRAP:
5 Bootstrappers
5/5 Box Step Ups
5R/5L Side Plank Hip Lifts
10 Ceiling Stomps


STRENGTH: FRONT RACK REVERSE LUNGE – 20 MIN
RTR 3 warm-up sets: 5 reps increasing in load


THEN: 5x5 at top weight. 5x5R/5L Front Rack Reverse Lunges


AFTER:


2 ROUNDS
8 KB Goblet Cossack Squats (be careful of going to deep)
10 KB March in Place (DBL KB Front Rack)


WOD: 15 MIN ASCENDING AMRAP
Add 1 rep each round:
3 Box Jumps (KX 20W/24M)
3/3 KB Cleans R&L from the ground (KX 35W/53M)
3/3 KB One Arm Swings (KX 35W/53M)

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