TXT STRENGTH WEEK 2TXT PROGRAMMING08/31/26-09/05/26STRENGTH WEEK: #2

TXT STRENGTH WEEK 2
TXT PROGRAMMING
08/31/26-09/05/26
STRENGTH WEEK: #2
Get ready for some fun!!! 
​
MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5 Inch worm scorpion
5 TRX PUSHUP
10 SCAPULAR RETRACTIONS IN PLANK
5 HANGING SCAPULAR RETRACTIONS
150m ROW
 
    20-30   Horizontal Press Strength 
TWO EMOM CHEST PRESS 5 rounds (alternate between EMOMs)
EMOM 1: (For the entire minute) 1 arm KB Press R, 1 arm KB Press L, 1 Press Double KBs
EMOM2: 8 pushup, 10/10 mtn Climber
 
30-45     WOD:
1 ROUND 10 spinal rock/ burpees

5 ROUNDS 
5/5 DBL KB Single Leg Deadlift (KX DBL KB 25w/40m)
10 Sit ups

1 ROUND
10 Spinal rock/ burpees

5 ROUNDS 
5/5 OA SWING
10 TRX rows

1 ROUND
10 Spinal rock/ burpees

 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
25 Jump rope
150m Row
3 suicide runs
5 Burpee
  
20-30  CORE Strength 10 min time cap
REPS 16/12/8/4
DBL KB CLEAN
V-UP
DBL KB SWING
Superman
 
30-45    WOD 3 Rounds 45/15
clean pivot press with Pivot R (MOD: strict press)
Clean pivot press with Pivot L
BURPEE Snatch R (MOD To Snatch only)
BURPEE SNATCH L
KB DEADBUG
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  REPS 15/10/5   
BANDED GOOD MORNING
DEADSWING
DEAD DRAG
GLUTE BRIDGE
 
    20-30 Strength 10 Min (Descending Rest) Kettle Bell Swing Workout
Perform Swings at these intervals. 
Make sure to put the bell down if you start losing form or feel low backs. 
Should take about ten minutes.
-First 5 rounds-
30 on/ 30 off
-Then-
30/25
30/20
30/15
30/10
30/5
30
 
30-45    WOD "THE TALIA"
2- 250m RUN
20- Toes to Bar ( Int:  knees to elbow B- knees to as far as possible or V-ups)
7/7- One legged squats (I- TRX assist B- 2 legs double the reps)
150- Jump Rope
15/15 - Snatch (I- High Pull B- Swing)
25- Weight overhead sit-up (I- weight on chest B- normal sit-up)
25- Burpees
10- Pull-ups (I- Banded B- TRX Rows)
20- Dead Lifts
76- Mountain Climbers
15- Push-ups
30- Jump Lunges
3- Sprint  

THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5 Iron Cross + V-Up
10 TRX Pull up
5 Hanging Scapular retractions
10 Seal Jacks
Short run (trainer choice)
 
    20-30    Vertical Pull Strength
8 min of max pullup negatives. 3 reps with a 3 count lowering (rest as you need to)
1 min MAX PULLUP

30-45  WOD: Partner up!! 5 rounds of the three EMOMS
circuit through the 3 EMOMs Partners will share the reps and split them up however they please.
You must finish the first exercise in the EMOM before moving to the next exercise. If they finish before the minute ends they get to rest. If you do not finish before the minute timer, you move on to the
next exercise and do not finish the previous EMOM.


EMOM 1
10 DBL KB SNATCH
10 DBL KB SWING

EMOM 2
20 v-up
20 pushups

EMOM 3
10 pullups
10 DBL KB or GOBLET Thrusters
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
1 Lap Butt kickers
1 Lap Side Slides
1 Lap X WALK R (TRAINER CHOOSES DISTANCE)
1 Lap X WALK L 
SHORT RUN
 
    20-30    LUNGE Strength 5 rounds
1 min BOX JUMP
1 min RTR Alternating weighted Lunge (working up to a heavier KB each round.)
 
    30-45    WOD 15 Min AMRAP (stagger class)
6 Goblet squat with Bicep curl at bottom to goblet press with Tricep ext at top 
3/3 (Start Kneeling) Bicep curl to Press//Lunge to Standing with KB over head. 
6 Dbl KB Snatch
6 Dbl KB Chest Press
250M Row ADD 50M Every round

 
SATURDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
    15-25    Vertical Press Strength
5 min RTR swing clean to bottoms up press. 3R/3L
5 min RTR 2-3x with 3R/3L Alt Strict Press
 
25-45 WOD    “Run To The Hills” For time with 20 minute cutoff:  
    250m run
    20 One Arm Snatches Right
    250m run
    20 One Arm Snatches Left
    250m run
    20 Burpees
    250m run
    20 One Arm Thrusters Right
    250m run
    20 One arm Thrusters Left
    250m run
    20 Jump Lunges
    250m run
    20 One Arm Swings Right
    250m run
    20 One Arm Swings Left
    250m run
    20 Jump Squats
    250m run



--
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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