 TXT PROGRAMMING 1/26/26 - 1/31/26 STRENGTH WEEK: #1 HEY TXT COMMUNITY! Our strengths this week will be longer time and our WOD’s will be shorter. I’m trying to maximize our time focusing on strength. The warm up times will be shorter too. Also it's time to sign up for the 6 Week Reset. Re-energize. Rebalance Challenge!! Starting Feb 6th 2026 A 6-week mindful fitness challenge designed to support you in getting stronger and leaner. Get energized and refine your healthy habits! This challenge blends fat loss, strength training, and simple daily habits with a focus on overall wellness, so you’re not just working out harder, you’re living better. Expect smart, effective workouts, guidance around nutrition and recovery, and small habit shifts that create real, lasting change. Over six weeks, you’ll: • Build lean muscle and boost metabolism • Lose body fat in a sustainable, healthy way • Create consistent habits around movement, nutrition, and recovery • Improve energy, strength, and confidence—inside and outside the gym • Practice mindfulness, letting go of stress and feeling into each moment more fully CLICK ME TO SIGN UP! Have a wonderful week! Christa MONDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP 10/10 x walk 1 lap traveling butt kickers 1 lap Stork walks 1 Lap single leg hop R 1 Lap single leg hop L 1 Lap Skipping 10 superman 20 Glute Bridges 10-35min Lunge Strength 3 rounds weight should be light enough to make it through. If you are constantly resting during work time, the weight is too heavy. Circuit through exercises. This is more about light weight and max reps 3 rounds 45 sec on//15 sec off
35-45 WOD:10 min AMRAP 2 min ON// 1 MIN Jump Rope The weights are light so you move fast and circuit as many times during the 2min.
AND 5 MIN Stretch TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 5 Min AMRAP 5 hindu pushup 10 band pull a parts at chest level 5 o.h. Kb swings 5 TRX Y 40 Bicycles 10-25 Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 3 Rounds 10 DBL KB WIDE Strict Shoulder Press(weight should be hard to press by the 6th rep) 10 DBL KB NEUTRAL Strict ShoulderPress (NARROW PRESS) 10 ½ kneeling windmill R 10 ½ kneeling windmill L 10 TRX TRICEP EXT 25-45 WOD BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY 3 ROUNDS 10 CAL ROW 10 PULL UP (KIPPING OK) MOD: 10 TRX PULLUP 10 BOX JUMP (KX 20inW&M) OR Box Step Up 10 BALL SLAM (KX 15W&M) OR GOB CLEAN to O.H. PRESS BUY OUT: TWO SPRINTS RUN or 200M ROW SPRINT AND 5 MIN STRETCH WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds (4 min) 20 sec JUMP ROPE 10 sec Rest 15-25min Core Strength 3 rounds 40 sec on//20 sec of PLANK Stacking Plank or Plank Shoulder Taps Seated Halo Alternate sides Hollow body Hold KB Dead Bug 25-40 WOD:(based on how much space you have for TRX’s might split class and start on different exercises) 15 min AMRAP 2 min ON// 1 MIN TRX MUSCLE UP 1R/1L Turkish Get Ups (KX 35W/53M) 5 TRX AB Rollouts http://www.youtube.com/watch?v=yWrLbIIt95I 10 TRX Pengelums TRX Pendulum 50m/50m Heavy ONE ARM Farmer carry (KX DBL 35W/53M) 40-45 AND 5 MIN STRETCH OR ROLL THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 20 sec on/ 10 sec off STORK WALK SINGLE LEG RDL NO KB DEAD BUG work on core engagement 15-35 min Lift Strength 20 min RTR TO WARM UP AND FIND YOUR WORKING WEIGHT. FIRST DO SUITCASE DEADLIFT AND THEN TEMPO ROMANIAN DEADLIFT. DBL KB Suitcase Dead-lift 3 sets x 8 reps Touch and go reps, :3 tempo lowering the KBs to the floor. SINGLE KB Tempo Romanian Dead-lift 3 sets x 10 reps 3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.) 35-45 WOD: EMOM-style, 5 round Finish exercises in the min and rest till the next minute starts. Min 1: 6 Double KB Deadlifts + 10 KB High Pulls (can use different weights for DL & HP) Min 2: 8 Box Jump or Broad Jumps Min 3: Max Sit-ups AND 5 MIN STRETCH OR FOAM ROLL FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN 20 JUMP ROPE 5 INCH WORM 10 GORILLA ROW 50 M SPRINT 20-35 min Tempo Rows RTR with ROW weight before super setting
10 DBL KB Renegade Rows 8 DBL KB Handle Push-ups (stay on kb handles) 6 Devil’s Press (Basically Burpee with DBL KB Swing or Snatch) Mod: use db or no weight 4 Chin up (MOD: TRX Chin Up) 50 Jump Rope AND 5 MIN LE STRETCH! SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 6 MIN EMOM ODD: 10 BOOT STRAPPERS & BUTT KICKERS For Remainder of min EVEN: 10/10 CLAM Then GLUTE BRIDGE HOLD THE REMAINDER OF MIN 15-35 min 20 min Squat Strength Time for tempo!! RTR to warm up for your squats. Once you find your working weight then do the tempo squat and Alt Reverse Lunge. Tempo Front Squats
35-45 WOD: 4 ROUNDS of 20sec on//10 sec off SIDE PLANK LEG LIFT (MODIFY Laying side leg lift) SIDE PLANK LEG LIFT KB HIGHPULL FROM GROUND (MODIFY TO DEADLIFT) BOX JUMP AND 5 MIN LE STRETCH! -- 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
0 Comments
Leave a Reply. |
Check out ALL the fun |
Locations |
|
