TXT PROGRAMMING10/20/25-10/25/25STRENGTH WEEK: #7

TXT PROGRAMMING
10/20/25-10/25/25
STRENGTH WEEK: #7
Hi TXT Community, I hope you enjoy all your TXT Swag! If anyone wants a t-shirt or Tank I bought a few extra sizes. They are $20 each. Feel free to email me or Text.  [email protected]
Have a wonderful week,
Christa B



MONDAYshorter warm up, longer wod
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
5 minute cut off:
10 pike pushups
5/5 tall plank bird dog
5/5 Side plank leg lift
20 Jump rope or 20 jump jack


15-30    Vertical Press Strength (choose a challenging weight)
5 rounds - 5 reps on each
½ kneeling KB curl to OH press R (right knee down) (or standing if knees are bad)
½ kneeling KB Curl to OH Press L (left knee down)
Squat HOLD Bicep Curl
Goblet shoulder press to tricep extension 


30-45 WOD: 15 min cutoff
3 ROUNDS
5 Goblet Squat + REV Lunge R+L (KX 20W/30M)
5/5 O.A Thruster (KX 25W//40M)
15 wall ball (KX 14W/20M)
12 Cal Row


5 MIN STRETCH/FOAM ROLL


TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up:
4 ROUNDS 30 on/05 off

• OVER THE SHOULDER BALL SLAM THROW
  
• BATTLE ROPES IF YOU GOT EM OR BALL SLAM
  
• GRASSHOPPERS (ELEVATE HANDS TO MAKE IT EASIER)
  
• SQUAT HALO 
  

20-30 Core Strength
3 ROUNDS 35 sec on/10 sec off
Diver sit up (arms circle over to hug knees then circle back to hollow hold)
Side V-UPS R
Side V-UPS L
Single Leg v-up alternate 
KB HALO (choose a challenging weight)


30-45WOD 20 min cutoff SET TIMER 2 min on 1 MIN JUMP ROPE
Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides 
get as far as you can in:
KB swing (KX 35W//53M)
Goblet Curtsey Lunge (KX 35W//53M)
OA KB clean  (KX 25W//40M)
OA KB Swing high pull  (KX 25W//40M)
Box Jump (KX 20w//24m)
5 MIN STRETCH/FOAM ROLL


WEDNESDAY shorter warm up, longer wod
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. 
Warm Up   3 rounds
30 sec TRX HAMSTRING CURL or exercise ball
30 sec HIGH KNEES
30 sec KB DEADLIFT + KB SWING (choose one movement if it causes low back fatigue)
1 MIN BICYCLE FAST!!!


15-25   Lift Strength: 12 min EMOM 
ODD: FULL MIN of KB SWING (remember to breath and engage abs.)
EVEN: 5 SINGLE ARM KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week (SWITCH ARMS EVERY ROUND)


25-45 WOD: One time through, top to bottom. CANNOT DO OUT OF ORDER but you can rest. 15 min cutoff
100 FROG HOPS
45/45 Jump Lunge
80 Swing High Pulls (KX 35W//53M)
70 GOB Squat (KX 35W//53M)
30/30 PLANK up/down (DONT DIE HAHA)
50 KB Skull Crushers (KX 25W//40M)
40 T2B or V-up
30 BURPEE Box Overs
20 Candle Stick or (watch video for modifications)
5/5 Sit Outs



5 MIN STRETCH/FOAM ROLL
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 3 rounds
10 WALL SLIDES
5/5 Alternating Side V-ups (hollow body roll to the other side)
10 TRX Row or bent over row
SHORT RUN TRAINERS CHOICE


20-30   Horizontal Pull Strength RTR or start on a challenging weight
5 ROUNDS
5/5 GORILLA ROW (Alternating bent over row from KB on ground)
5/5 Lawn Mower Row (heavier weight)
5 TRX Muscle up


30-45  WOD JULIA BENCHMARK 20 min cutoff (FEEL FREE TO CHIP IN ANY ORDER)
44 DBL KB SQUAT (KX dbl 20w/40m)
44 BOX JUMP or Gob. Step Up
22/22 Gob Bulgarian Split squat (KX 20w/40m)
44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m)
4x250m Run or row

5 MIN STRETCH/FOAM ROLL
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT (can do side lying leg lift if it bothers your shoulder)
15/15 Ice Skaters


20-30    Strength Squat 10 min EMOMs
ODD EMOM: 5 HEAVY Goblet squats with 3 second descent  (RTR add weight every round)
EVEN EMOM: 10/10 Foot elevated Single Leg Hip Bridge (FOOT ON BOX)


30-45 WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off)
Run 250m
20 HIGH PULL SWING
10 SNATCH R
10 SNATCH L
10 PUSHUP (MODIFICATION: Elevate Hands)
10 TRX W
10 LEG LIFT CEILING STOMP


5 MIN STRETCH/FOAM ROLL


SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique


Warm Up: 3 rounds
10 Dead bug 
10 Serratus Push ups 
10 Wall Slides
5/5 iron cross
Short run Trainers choice or Row


20-30    Horizontal Press Strength 10 min
RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 


30-45 WOD: 15 min Ascending AMRAP 
Add 2 reps each round! DIVIDE REPS FOR TGU ONLY ADD 1 REP EACH SIDE.
10 Sit Ups
4 DBL KB CLEAN & SQUAT (KX 35W//53M) 
5/5 SINGLE ARM KB HIGH PULLS
1 Turkish Get Up R (YOU'RE GONNA LOVE IT!!)
1 Turkish Get Up L


5 MIN STRETCH/FOAM ROLL


--
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

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