TXT PROGRAMMING08/10/26-08/15/26STRENGTH WEEK: #9

TXT PROGRAMMING
08/10/26-08/15/26
STRENGTH WEEK: #9
Can you believe we’re already at WEEK 9?! 
You have worked SO HARD to get here. You’ve lifted when you were tired, showed up when motivation was low, pushed through challenging workouts, tracked your progress, got your steps, drank your water, prioritized protein, and kept going when life got busy.
That work counts. ​
​But here’s the thing…
You’re not done yet!
Week 9 is NOT the time to coast. This is where we dig deep and finish as strong as we possibly can. The final two weeks are your opportunity to prove to yourself just how much you’re capable of.
LET'S DO IT!!!
​
MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 MIN AMRAP
30 Mtn climbers
10 KB good morning
10 KB deadlift
Short run


20-30    Lift Strength: RTR (RUN THE RACK) working up to heaviest 3 rep Snatch
At your top weight do 3-5 sets of 3 reps at top KB weight. 


30-45 WOD: 3 ROUNDS
1 MIN WALL BALL
1 MIN ALT SWING SWITCH
1 MIN RENEGADE ROW + PUSH UP
1 MIN BOX OVERS
1 MIN 1R/1L TURKISH GETUP 






TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10
Hindu Pushup
Inch worm scorpion
Sit out or grasshopper
  
20-30   Horizontal Pull 10 min amrap class can RTR (run the rack) off to a difficult 3/3 of Lawn mower row.
10 MIN AMRAP 
10 TRX ROW 
RTR 3/3 LAWN MOWER ROW  (Stay at heaviest for remainder of time in AMRAP)


30-45 WOD: 15 MINUTE AMRAP:
-25 Double unders or 125 Jump Rope
-10 (5R/5L) Pistols (can use TRX or change to Goblet squat)
-8 DBL KB Overhead Lunges (modify appropriately)
-6 Burpee Pull Ups (can separate the movements)



  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3 ROUNDS
10 squat
3/3 GSW (greatest stretch in the world)
20 jump rope or jump jack
 


20-30  Squat: RTR DBL KB RACK SQUAT  3 reps working up to heaviest weight
Do 3-5 sets of 3 reps at top kb weight. Take your time. 10 min time cap. 


30-45 WOD: 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
250m Run
5/5 Goblet Reverse Lunge
10 Spinal Rock to Jump (Modify: Hollow Body Rock)




THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2,4,6,4,2
Pike pushup
Sit up
Leg scissors up down (DBL REPS)


20-30   Horizontal Press RTR with 3 reps of DBL KB CHEST PRESS. 3- 5 sets of 3/3 reps of DBL KB Chest press at top weight. Weight should be challenging, 10 min cutoff


30-45  WOD: 15 min AMRAP
5/5 ISOMETRIC HOLD WITH ONE KB AND Chest Press WITH THE OTHER  (KX DBL KB 35W/53M)
5/5 ½ kneeling bicep curl to shoulder press (KX 20w/40m)
10 Leg lift ceiling stomp
10 Cal ROW 






FRIDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP
5 Hindu pushup
10 Beast Bulldog
10 situp
10 legs up toe touch


15-25    Core 5 Rounds 45/10
SIDE PLANK HIP LIFT R
SIDE PLANK HIP LIFT L
HANGING LEG LIFTS (NO T2B Slow and controlled)




25-45 WOD: NO AND THEN! (20 MIN Cutoff)
2 Rounds:
50 DU or 100 jump rope
30 Ball Slam
50m Sprints 

AND THEN:
Chipper: (any order you please)
25 Pullups
50 (25R/25L) one-arm thrusters (KX 35w/53m)
50 (25R/25L) one-arm swings (KX 35w/53m)
50 Single leg v-ups 

AND THEN:
2 Rounds:
50m Sprints 
30 Ball Slam
50 DU or 100 jump rope




SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
5 Push Up to Dip ON DBL KB
5/5 KB Halos
5 HINDU PUSHUP
10 KB Swing


20-30    Power Lift: DBL KETTLEBELL CLEAN and rowing machine
Run the rack on the 3R/3L DBL KETTLEBELL CLEAN with 200m ROW on rowing machine.  Once a 3 rep max is reached, repeat 3-5x with no rowing.


30-45 WOD: 10 Min AMRAP 
3/3 KB SWING Highpull (KX 35w/53m)
6 T2B or V-up 
8 Box Jump


THEN 8 rounds of 20 sec on/10sec off
Wall ball Burpee (MODIFY can separate movements and alternate every round)


--
In health & kindness,
Christa Berry
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
www.txtsantacruz.com
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