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TXT PROGRAMMING
9/08/25 - 9/13/25 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. We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.) Have a wonderful week! Christa p.s. the 6 week challenge has begun!! And here is a link for new TXT clothes. You have until September 20th to order. And then we should receive it by Oct 6th. Here is the link: https://www.customink.com/g/ujv0-00cy-1gnk?pc=TXN-173480&utm_campaign=gof_org_open&utm_content=body_gof2&utm_medium=email&utm_source=gof_org_txn 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 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 BURPEE The weights are light so you move fast and circuit as many times during the 2min.
AND 5 MIN LE STRETCH! DAS IT! 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 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 KB SQUAT BICEP CURL 10 TRX TRICEP 25-45 WOD: 10,8,6,4,2….DONE (20 MIN CUTOFF) KB Bottoms up Sit up R (MODIFY BY NOT USING KB) KB Bottoms up Sit up L KB SWING (MODIFY WITH KB DEADLIFT TO LEARN HINGE) KB WINDMILL (MODIFY BY NOT USING KB) 100 M Row (ADD 50M every round) AND THEN: WHEN FINISHED HOLD PLANK TIL EVERYONE IS DONE. AND 5 MIN LE STRETCH! DAS IT! WEDNESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 8 rounds (4 min) 20 sec Beast Bull dog or Bird Dogs 10 sec Plank 15-25min Core Strength 3 rounds 40 sec on//20 sec of Ball Slam Stacking Plank or Plank Shoulder Taps Seated Halo Alternate sides Hollow body Hold KB Dead Bug 25-45 WOD *THE SUBE* 20MIN CUTOFF go light make this fast GUIDELINES X = cardio BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER WOD: X 10 Goblet thrusters (KX w15/m25) X 20 push ups X 30 goblet squats (KX w20/m30) X 40/40 bicycles (per leg) X 25/25 SNATCH (KX w15/m20) X 40/40 bicycles (per leg) X 30 goblet squats X 20 push ups X 10 Goblet thrusters X AND 5 MIN LE STRETCH! DAS IT! THURSDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 ROUNDS 20 sec on/ 10 sec off PIKE TOE TOUCH (MODIFY CONTROLLED V-UP) 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: 4 ROUNDS (10 MIN CUTOFF) PRO TIP: Go lite and move fast this is week 1. 10 SUPERMAN 12 SUMO DEADLIFT 3/3 GOB SQUAT & HALO (HALO WHEN YOU STAND) 5/5 GOB BOX STEP UP AND 5 MIN LE STRETCH! DAS IT! FRIDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN 20 JUMP ROPE 5 INCH WORM 10 GORILLA ROW 50 M SPRINT 15-30 min STRENGTH HORIZONTAL ROW (Make sure shoulders are packed and lats are activated) 3 ROUNDS 45 sec ON/15 Sec OFF (PRO TIP:STAGGER CLASS) Tempo TRX Row Tempo (3 up, 3 pause, 3 down, 0 at bottom) KB Lawn Mower Row R (MODIFY HAND SUPPORT ON WALL) KB Lawn Mower Row L TRX Power Pull R TRX Power Pull L 30-45 WOD PARTNER EMOM: 12 min CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. Circuit through all 3 EMOMS 4x so it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) EMOM 1: 20 T2B or V-Up 20 KB SWING (kx 35w/53m) EMOM 2: 20 cal row 20 H.R. Pushups or Pushups hands on box to modify EMOM 3: 100m dbl kB waiter carry (kx 25w/40m) or KB Front rack carry 20 TRX ELBOWS WIDE ROW AND 5 MIN LE STRETCH! DAS IT! SATURDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, WARM UP: 6 MIN EMOM ODD: 10 BOOT STRAPPERS & BUTT KICKERS 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 completely and then do HEAVY GOBLET SQUAT. Do not super set. Tempo Goblet squat 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set. HEAVY Goblet Squat and quick rest 3 sets x 10 reps No tempo, but keep rests at :60-:90. 35-45 WOD: 4 ROUNDS of 20sec on//10 sec off (10 MIN) SIDE PLANK LEG LIFT (MODIFY Laying side leg lift) SIDE PLANK LEG LIFT BOX JUMP OR STEP UP WALL BALL KB HIGHPULL SWING (MODIFY TO KB SWING OR DEADLIFT) AND 5 MIN LE STRETCH! DAS IT! -- 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
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