TXT PROGRAMMING09/07/26-09/12/26STRENGTH WEEK: #3

TXT PROGRAMMING
09/07/26-09/12/26
STRENGTH WEEK: #3
Happy Labor day weekend TXT Community!! There are only two txt classes tomorrow, 8am with Coach Yvette on the west side & 8am with Coach Rose at Cabrillo. All clubs are open 8am-1pm & there is No child care.
Let's have a warm welcome to our two new trainers Albert & Julia. They will be new TXT subs :D

I hope you have a wonderful week!!
Christa B



MONDAY 
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  3  rounds
30 Jump rope
10 Deadbug
10 Bird dog
10 Hollow body rocks
20 high knee 
RUN (Trainers choice of distance)


10-20   CORE Strength  3 ROUNDS 30 sec on// 10 sec off of: 
·         KB Sit up & Twist L. KB Sit up & Twist R
·        DBL KB HIGH PULL
·     KB Alt. single leg v-up
·         DBL KB CLEAN
·        Legs up KB Toe Touch



20-45 WOD 11 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.)
START WITH: 
1 minute Hollow Hold
1 minute wall sit (hardest modifications possible)

THEN 10 MIN AMRAP:
T2B or hanging leg lift
Wall Ball Sit up (KX 14w/20m)
DBL KB Swing (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE
DBL KB Gorilla Row
X10 Jump Rope or x5 Double Under
15 DBL KB Deadlifts (KX 35w//53M) (reps never change)

FINISHER: 
1 minute Hollow Hold
1 minute wall sit (hardest modifications possible)




TUESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  2 ROUNDS
 10 BANDED GOOD MORNING DEMO (working on the hip hinge)
10 KB HALO alternate sides
5 BOX JUMP
5/5 GOB REV LUNGE
  
15-25  POWER Strength: 10 min EMOM (great time to learn correct form) RTR
DURING EMOM WITH 10 DBL KB SWING
 RTR and try to do the most challenging weight for the last 3 rounds. 
DEMO FOR HIP TIMING


25-45 WOD: 5 ROUNDS
5 SNATCH TO OVERHEAD KB SQUAT R(KX 25W/45M)
5 SNATCH TO OVERHEAD KB SQUAT L(KX 25W/45M)
10 KB DEAD BUG (KX 35W/53M)
10 TRX CRUNCH TUCKS (MODIFY: CRUNCH TUCKS ON MAT)
250M RUN
  


WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 Rounds 20/10
Plank shoulder tap to pike reach R/L
TRX Y or DB FRONT RAISE
KB push up to push back




20-30    Horizontal pull Strength 
3 ROUNDS Super set
10/10 DBL KB GORILLA ROW
10 TRX W
10 DB BACK FLY with 1 sec pause at the top




30-45 WOD: ASCENDING AMRAP REPS 3,6,9,12,15…..& up til 15 min is up.
Renegade Row + Pushup (KX dbl 25w/ dbl 50m)
DBL KB CLEAN (KX 25w/50m)
TRX Tricep EXT
BURPEE Box Over


  
THURSDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5 goblet squat
10 Glute bridge to single leg kick
5/5 lateral lunge to sprawl


15-30   Squat Strength: First do tempo then do non-tempo 15 MIN TIME CAP
GOBLET SQUAT DEMO
3 sets of 6 reps DBL KB TEMPO SQUAT 4210(:4 down,:2 pause, explode up, no pause at the top)

3 sets of 8/8 Reps Snatch to KB Over head Squat


30-45  WOD: REPS: 24/20/16/12/8 (split reps between sides)  [15 Minute CUTOFF]

KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion)
KB Bulgarian Split squat L (KX dbl 15W// dbl 25M)
KB Windmill R (KX 20lbw//35M)
KB Windmill L 
WALL BALL (KX 14W//20M)
  
FRIDAY 
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
3 inch worm + scorpion
10 v-up
10 elbows into body, band pull aparts
20 Seal jacks

10-25  HORIZONTAL PRESS STRENGTH: MOVE THROUGH EXERCISES AS A CIRCUIT 
3 ROUNDS
6  Tempo DBL KB Chest Press OR Goblet chest press 4210(:4 down,:2 pause, explode up, no pause at the top)
10 Wide KB Chest Press (Increase weight higher than tempo weight if possible)
10/10 Single Arm KB Chest Press

250-45 WOD 5,10,15,20,15 10, 5 [-20 min cutoff]
 SET A TIMER FOR Every 2 min STOP & 1 min CHEST PRES DBL KB ISOMETRIC HOLD
WHEN TIMER BEEPS IN 2 MIN, STOP LAY ON THE GROUND & GET IN HIP BRIDGE POSITION, CHEST PRESS DBL KB UP INTO AN ISOMETRIC HOLD. DBL KB SHOULDE BE HELD OVER SHOULDER FOR 1 MIN.


REPS 5,10,15,20,15 10, 5
KB SQUAT HOLD AND BICEP CURL (KX 30w//50M)
KB SIT UP  (KX 30w//50M)
PUSHUP
MTN CLIMBER (DBL COUNT)




SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 core marching
10 Jump Squat + Heel click 
20 high knees
1 Lap  side slides (both sides)
150 m run or row


20-30    Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight.
TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.)
For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up.
It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight.


30-45 WOD: CHIPPER WOD: 20 minute cutoff

• 3 Laps Running or Rowing (250m each lap)
• 500 Jump Rope (MODIFY BEG to 250)
• 100 Sit Ups or Dead Bugs
• 75 KB High Pull from Ground (no swing)DEMO (KX 35W//53M)
• 50 Double KB Cleans (KX W DBL 20's / KX M DBL 35's)(MOD to DBL KB SWING)(DEMO for no wrist banging)
• 20 Pullups

--
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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