TXT PROGRAMMING08/11/25-08/16/25STRENGTH WEEK: #7

TXT PROGRAMMING
08/11/25-08/16/25
STRENGTH WEEK: #7
 Ready to transform your body and your mindset? 
Our 6 Week Ultimate Mind & Body Challenge kicks off September 5th — and you could WIN $500 just for showing up and crushing your goals!

 What’s Included:
 Strength Training & Metabolic Workouts
 Yoga & Mindfulness
 Custom Nutrition Plan
 Wellness Coaching & Community Support

 “I’m amazed at all the support! I’ve learned how to sustain a healthier lifestyle!” – past participant

Let’s get stronger, leaner, calmer, and more confident — together. 
https://www.eventbrite.com/e/6-week-ultimate-mind-body-challenge-tickets-1555026950469

MONDAYVertical Press Focus
0:00–20:00 Warm-up + Mobility
General Warm-Up: 2 rounds –
30s jumping jacks,
10 push-ups,
10 kettlebell halos
20:00–30:00 Strength: Vertical Press
EMOM 10:
Odd: 5/5 KB Strict Press/side
Even: 30s Bottoms-up Hold each side
30:00–45:00 WOD:
4 Rounds for Time:
8/8 KB Push Press (each arm)
12 Box Jumps or Step-Ups
16 Russian Twists (2-count)
100m Sprint/bike or row 


TUESDAYCore Strength Focus
0:00–20:00 Warm-up + Mobility
General Warm-Up: 3 rounds –
10 KB Deadbugs
30s forearm plank
10 Jump Squats
20:00–30:00 Strength: Core
AMRAP 10:
4 Turkish Sit-Ups (2/side)
8 Weighted V-Ups
30s Hollow Hold or Plank
30:00–45:00 WOD
3 Rounds:
12/12 OA KB Suitcase Deadlifts (each side)
10/10 STACKING PLANK
 5/5  Bear Crawl with kb drag 
15 KB Swings
1-minute Burpee  


WEDNESDAYLift Strength
0:00–20:00 Warm-up + Mobility
Warm-Up: 5 min amrap –
10 KB Swing
10 Squats
10 Band Pull-Aparts 
short run
20:00–30:00 Strength: Hinge Focus
3 Rounds:
6 Double KB Suitcase Deadlifts (heavy)
8 B-Stance KB RDLs (4/side)
10 Glute Bridges heels on a box
30:00–45:00 WOD
12 MIN AMRAP:
10 KB Swing High pull
8 Goblet Reverse Lunges (4/leg)
6 Ball slam
4 Dead Clean to Squat and Press (2/arm)
  
THURSDAYHorizontal Pull Focus
0:00–20:00 Warm-up + Mobility
Warm-Up: 3 rounds –
10 TRX Rows
10 Band Rows
5/5 stacking plank
5/5 Bent over Row 
20:00–30:00 Strength: Horizontal Pull
3 Sets:
6/6 KB Renegade Rows
10 Deep TRX Rows
20s Isometric Row Hold (bent over row position with kb held at top of row) 
30:00–45:00 WOD
5 Rounds for Time:
15 Goblet Situps
10 Renegade Rows + Push-up
6/6 KB Snatch
200m Row

  
FRIDAYSquat Strength Focus
0:00–15:00 Warm-up + Mobility
Warm-Up: 2 rounds –
10 Jump Squats,
10 KB Front Rack Marches,
10 Glute Bridges
5 Tempo Goblet Squat (3-2-1 down, 1 up)
15:00–30:00 Strength: Squat (15 MIN)
RTR with DBL KB SQUATS 1st & THEN DO CIRCUIT BELOW.
3 Sets:
8 Double KB Front Squats
6 KB Goblet Cyclist Squats (close stance with heels on risers)
30s Wall Sit w/ KB Gob Hold
30:00–45:00 WOD
4 Rounds (40s Work / 20s Rest each):
Double KB Front Squats
Jumping Lunges
KB alternating swing
Alternating Goblet Side Lunge


SATURDAYHorizontal Press Strength
0:00–15:00 Warm-up + Mobility
Warm-Up: 2 rounds – 
10 Shoulder Taps
8 DBL KB Chest Presses
10 Banded Pull-Aparts
5 Push Ups
15:00–30:00 Strength: Horizontal Press 15 min cutoff
3 Sets:
3/3 DBL KB Chest Presses one arm at a time, holding one arm up as the other presses.
8 KB Push-Ups (hands on bells or floor)
20s Isometric Hold at mid-press
6 DBL KB Chest Press with pause at bottom
30:00–45:00 WOD
14 MIN AMRAP:
4/4 KB Clean + Press + Snatch out from top
12 Push-Ups + arm reach at bottom of push-up 
20m Farmer Carry
15 Box jump


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
Find us on Facebook
Follow us on Instagram