Workout of the Day Mon Feb 6th 2023

The CrossFit Games Open starts Feb 16th! Get registered here!:

CrossFit:

A.) Every 7:00 for 5 Rounds:
Row 1000/900m OR 800m Run OR 1 Mile Bike
15 TTB
5 Hang power clean

Round 1: 5 Hang power cleans
Round 2: 4 Hang power cleans
Round 3: 3 Hang power Cleans
Round 4: 2 Hang power Cleans
Round 5 : 1 Hang power Clean

*Build to a heavy single
*NON heavy option : 5 Hang power clean every round

*Your score for today is the heaviest weight lifted.

*Aim to start around 70-75% of your 1-RM hang power clean and build from there.

*If you can’t perform 15 Toes to bar in 3 sets or less, perform 12 reps.

B.) 3 Sets:

1:00 Weighted Plank

1:00 Rest

Mobility:

Some Shoulder and Spine Mobility today:

Wall sit internal/external rotations 3X10 (min: 1:56)

Wall rotations 3 X 10 per arm (min: 1:42)

PVC Bent over thoracic rotation 10×3/side

Booty Crew: This is the last week on this program so go hard!

A.) 4-5 Working Supersets:

12 Hip Thrusts
8-12 Sumo Deadlifts

B.) 3x Walking Lunge Drop Set

10 Walking Lunges
10 Stationary Lunges Rt Leg
10 Walking Lunges
10 Stationary Lunges Lt Leg
-Repeat with lighter weight
-Repeat with just body weight
-That’s just 1 set.

C.) 3x

20 Standing Banded Abductions (5 Full + 5 Up fast down slow + 5 Slow up/Slow Down + 5 Full with Pulse at the top)
15 Ball Leg Lifts + 15 Ball Flutter Kicks

Full Body Aesthetics:

Progressive Movements

*Perform today’s progressive movement at an RPE 8, which means you should feel as if you’re leaving 2 reps in the tank each set.

Reverse Grip Bench Press
Reverse Grip Bench Press

3×8

*Rest 2:00 between each set.

*This is the start of our 2nd meso cycle. Look to perform this movement with more weight than you did for the first 3 weeks of the program. Understand that the amount of weight you add to the movement won’t be drastic. It will likely only be 5-10 lbs extra!

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Front Squat
Front Squat

3×8

*Rest 2:00 between sets.

*RPE 8 for all sets here.

*Focus on keeping your elbows as high as possible while lowering into the bottom of your squat and then focus on standing with them as well!

Seated barbell shoulder press
Seated barbell shoulder press

3×10

*Rest 2:00 between sets.

*Lower the bar just below the chin on each rep.

Single Arm DB Bent Over Row
Single Arm DB Bent Over Row

3×12 (each arm)

*Rest 90 seconds between each set.

*Focus on trying to get your hand into your pocket.

Banded Overhead Tricep Extension
Overhead Tricep Extension Edit

3x “Max”

*Rest 90 seconds between sets.

*Take 3 seconds to return back to the starting position each rep.

Zottman Curls
Zottman Curls

3×12

*Rest 90 seconds between sets.

DB Russian Twist
DB Russian Twist

4×20

*Rest 90 seconds between sets.

*Left+Right = 1 rep here. 20 is a lot of reps. Pick the right weight here!

Warm-up

Warm up sets DO NOT count towards the reps listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

The Facebook Group

If you ever have any questions, be sure to hop inside the Chalk Community! Inside the group are thousands of super fun people (like yourself), knowledgable articles, meal plans, tons of free giveaways, information on meetups, coaching tips, and much more!

Located here:

Chalk Community (Click Here)

How To Read RPE

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Saturday Feb 4th 2023

CrossFit:

Teams of 2: (1 person works at a time)

From 0-10:
AMRAP 10:
Max calorie row
*Athletes can choose to switch how they see fit. I would recommend not spending over 1:00 at a time on the rower

From 10-18:
Build to a heavy
5 unbroken thrusters
From the floor

From 18-30:
AMRAP 12:
20 hang power clean (135/95)
20 Thrusters
20 Handstand push ups
*All Reps are split evenly

Full Body Aesthetics:

FST-7 Day

Today is still apart of our deload week! Only perform 3 sets for each movement and try not to get too close to failure.

Chin-Ups
Under hang grip

3x Max Reps

*Your goal for this week is to still train hard but just with a lot less volume. With this being a deload week, we want the muscles and joints to feel fresh going into next week. This is the reasoning for such a lower amount of sets.

*Rest 45 seconds between sets (be strict on this).

Barbell Hip Thrust
Barbell Hip Thrust

3x “Max reps”

*Your goal for this week is to still train hard but just with a lot less volume. With this being a deload week, we want the muscles and joints to feel fresh going into next week. This is the reasoning for such a lower amount of sets.

*Rest 45 seconds between sets (be strict on this).

*Use the same weight as you did last week.

DB shrug
DB Shrug

3x “Max reps”

*Your goal for this week is to still train hard but just with a lot less volume. With this being a deload week, we want the muscles and joints to feel fresh going into next week. This is the reasoning for such a lower amount of sets.

*Rest 45 seconds between sets (be strict on this).

*Use the same weight as you did last week.

Incline Partial DB Cleavage Cutters
Incline Partial DB Cleavage Cutters

3x “Max reps”

*Your goal for this week is to still train hard but just with a lot less volume. With this being a deload week, we want the muscles and joints to feel fresh going into next week. This is the reasoning for such a lower amount of sets.

*Rest 45 seconds between sets (be strict on this).

*Use the same weight as you did last week.

Incline DB Curl
Incline DB Curls

3x “Max reps”

*Your goal for this week is to still train hard but just with a lot less volume. With this being a deload week, we want the muscles and joints to feel fresh going into next week. This is the reasoning for such a lower amount of sets.

*Rest 45 seconds between sets (be strict on this).

*Use the same weight as you did last week.

Lee Priest Tricep Extensions
Lee Priest Tricep Extensions

3x “Max reps”

*Your goal for this week is to still train hard but just with a lot less volume. With this being a deload week, we want the muscles and joints to feel fresh going into next week. This is the reasoning for such a lower amount of sets.

*Rest 45 seconds between sets (be strict on this).

DB Sit-Ups
DB Sit-Ups

1:00 of max repetitions

x3

*Your goal for this week is to still train hard but just with a lot less volume. With this being a deload week, we want the muscles and joints to feel fresh going into next week. This is the reasoning for such a lower amount of sets.

*Rest 45 seconds between sets (be strict on this).

Warm-up

Warm up sets DO NOT count towards the reps listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Friday Feb 3rd 2023

CrossFit:

A.) Horizontal Push/Pull Superset x5

5 Paused Bench Press

10 Gorilla Row (Each/arm)

Rest 90 seconds

*RPE 7 across all sets for the paused bench press.
*Pause on your chest for 2 seconds each rep.

B.) AMRAP 15:

3-6-9-12-15-ETC
Hand release push ups
chest to bar pull-ups
hang power snatch (75/55)

*Pick a weight that you would consider light. The goal should be to try and go unbroken with the barbell through the round of 9

Mobility:

Shoulder Health 3x each movement

Prone OH Press w/ plates 15-20 reps

Prone Swimmers w/ plates 15-20 reps

Prone external rotation w/ plate 15-20 reps

Booty Crew:

A.) 15- 12-10-8-10-12-15 Hip Thrusts (Building in weight)

*Basically build to the heaviest 8 and then keep the same weight and try to complete to 10-12-15 as Kas Glute Bridges or pulses!

B.) EMOM 40 min:

Min 1) Lunge Step Ups Rt Leg
Min 2) Lunge Step Ups Lt Leg
Min 3) Ball Leg Lifts
Min 4) V-ups or Tap Crunches
Min 5) Curtsy Lunge Step Ups Rt leg
Min 6) Curtsy Lunge Step Ups Lt Leg
Min 7) Deficit KB RDL
Min 8) Ball Crunches
Min 9) Handstand Practice
Min 10) REST

Full Body Aesthetics:

Progressive Movements

*Perform today’s progressive movement at an RPE 5, which means you should feel as if you’re leaving 5reps in the tank each set. This is our DELOAD week, so it shouldn’t feel hard!

Split Stance RDL
Split Stance RDL

3×5(Each leg)

*Perform all 3 sets at the 70% of the weight you have used over the past weeks.

*Rest 30 seconds between legs.

*Rest 90 seconds between sets.

*Use the same weight as last week.

*The split stance RDL is performed with a staggered stance, meaning one foot in front of the other. The front foot should have a slight knee bend and the back leg should be relatively straight. The front legis the one being target for muscle growth.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

DB Bench Press
DB Bench Press

Set 1: 12 reps

Set 2: 10 reps

Set 3: 8 reps

Set 4: 8 Reps

*Rest 90 seconds between sets.

*Increase the weight as the reps decrease.

*Your score is your heaviest set of 8.

Landmine Bent Over Lateral Raise
Landmine Bent Over Lateral Rai

3×8-12 (each arm)

*Rest 90 seconds between sets.

Meadows Row
Meadows row

3×12 (Each arm)

*Rest 90 seconds between sets

What is a superset?

A super set is performing a set of two different exercises back-to-back without any rest in between movements. Once you complete both movements, then you begin to rest until your next set.

Superset these 2 movements

12 Double DB Tricep Extensions

+

12 Wide Grip Curls

*Rest 90 seconds between sets.

x3

Double DB Tricep Extension
Double DB Tricep Extension

12 reps

*Insert weight here.

Wide Grip Barbell Curls
Wide Grip Barbell Curls

12 reps

*Insert weight here.

Standing Barbell Calf Raises
Standing Barbell Calf Raises

:40 seconds of max reps

:20 seconds of rest

x5

*Take 3 seconds to lower each rep.

*Your score is total reps.

Warm-up

Warm up sets DO NOT count towards the reps listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Thurs Feb 2nd 2023

CrossFit:

Sumo Deadlift

A.) Sumo DL/Lunge Superset 4-5 Sets:

6 Sumo Deadlift

16 DB Front Rack Lateral Lunges (8/Side)

Rest 2:00

B.) 3 Rounds For time:
40 Wall Balls
30/24 Cal Row or 24/18 Cal Bike or 400m Run
20 Deadlifts (225/155)
Rest 2:30
x3

* Pick a weight on the deadlift that allows you to complete the 20 reps in 2 sets or less each time.
* The cardio should be completed in about 2:00 or less each time. If this isn’t possible, lower to a more reasonable set of calories.

* Your score is your slowest round.

Booty Crew:

A.) 3-4 Sets

Rt Leg 8 Bulgarian Split Squats + 8 1/4 Reps + Max Plyos
Lt Leg 8 Bulgarian Split Squats + 8 1/4 Reps + Max Plyos
12-15 Push Ups

B.) 3-4 Sets

Rt Leg 8 Bulgarian Deadlifts + 8 1/4 Reps + Max RDL Hops
Lt Leg 8 Bulgarian Deadlifts + 8 1/4 Reps + Max RDL Hops
8-12 Barbell Bent Over Rows

C.) 3-4 Sets

Rt Leg 8 Standing Banded Abductions + 8 1/4 Reps (top 1/4) + Max Pulses
Left Leg 8 Standing Banded Abductions + 8 1/4 Reps (top 1/4) + Max Pulses
MAX Skater Plyos WITHOUT TOUCHING YOUR BACK FOOT TO THE GROUND!!!

*Shoot for about 20 or more on each side.

D.) EMOM 8 min:

Min 1.) Max reps DB Glute Bridges

Min 2.) Max reps Alternating Single leg Glute Bridge just bodyweight (Like a march)

Full Body Aesthetics:

Rest Day

Workout of the Day Wednesday Feb 1st 2023

CrossFit:

A.) Partner WOD AMRAP 30min:

Both partners will be working at at the same time. You can break up the reps however you want but reps only count while the other partner is doing the hold or alternate exercise. If the second partner stops the reps stop.

40 Single Arm Devils Press/ Partner 2 Single arm OH DB Hold *switch arms anytime
40 Cal Row / Partner 2 Flutter Kicks
40 Sandbag squats (hold wherever you want)/ Partner 2 Wall Sit with 45/25 plate on your lap
200m Run (RACE EACH OTHER! LOSER DOES 10 BURPEES)

B.) Core Work For Time: (not with a partner)

50 Feet Acchored Weighted Sit-ups
50 side plank dips (25/side)
50 Feet ancohred Bodyweight sit-ups
50 side plank dips (25/side)

 

Mobility:

ANKLE 

Exercises for today 

Banded joint mobilizations 10secX3 per leg

-KB Smash 1 min each leg 

-The goblet squat stretch 10×3/leg

Booty Crew:

A.) 20 min to find the Heaviest weight

8 Hip Thrusts+ 8 Kas Glute Brides+ 8 Pulses+Max Hold at the Top
Superset with Abs of your choice

B.) Landmine Complex 10 reps each +Pulse at the bottom
Complete each movement on the same leg before switching legs.
Lunge
Curtsy
Suitcase RDL
Lateral RDL

10-12 Pull Ups
10e Wide + Narrow Bent Over Rows

C.) 10 min ABs (if there is still time on class)

Full Body Aesthetics:

Progressive Movements

*Perform today’s progressive movement at an RPE 5, which means you leave 5reps in the tank each set! This is our deload week, which means we won’t be pushing hard for this movement to allow our body to recover and come back stronger next week!

One and a quarter strict press
One and a quarter strict press

3×3

*Rest 2:00 between each set.

*DELOAD WEEK.

*Perform all 3 sets at the 70% of the weight you have used over the past weeks.

*This is intended to be VERY easy to allow out body to recover for next week!

*EX: 100 lbs x.7= 70 LBs

*This example is for someone that has been using 100 lbs over the past 3 weeks.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Box Squat
Box Squat

Set 1: 10 reps

Set 2: 8 reps

Set 3: 8 reps

Set 4: 6 reps

*Increase the weight as the reps decrease.

*I want you to use a stance that is wider than your typical squat width stance.

*Rest 2:00 between sets

*Input the heaviest weight you used.

What is a superset?

A super set is performing a set of two different exercises back-to-back without any rest in between movements. Once you complete both movements, then you begin to rest until your next set.

Superset these 2 movements

8-12 DB Pull Overs

+

“Max” Deficit Push-ups

x3

*Rest 90 seconds between sets.

DB Pull-Over
DB Pull-Over

8-12 reps

*Input the weight you used for your heaviest set and the amount of reps you completed with that weight.

Deficit Push up
Deficit Push up

*Leave 2-3 reps in the tank each set

*Input the reps for each set here.

What is a rest pause set?

A rest pause set is when you complete a set, rest 15 seconds and then perform another set to failure.

 

EX:

10 DB bench press @50LB

rest 15 seconds

Max reps @50 LB

EZ Bar Spider Curl
EZ bar spider curl

3×12

*Rest 90 seconds between sets

*The 3rd and final set is a rest pause set.

*If you don’t have an EZ bar, use a regular barbell.

Single arm tricep push down
Single arm tricep push down

3×15-20 (each arm)

*Rest 90 seconds between sets.

Clapping Flutter Kick
Clapping Flutter Kick

20 seconds of max reps

10 seconds of rest

x8 rounds

*Score is total reps

Warm-up

Warm up sets DO NOT count towards the reps listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Tuesday Jan 31st 2023

***The gym will be closing early at 5pm on Today***

CrossFit:

A.) Push/Pull Superset: 4-5 working sets

5 Push Press@70% Of your 1-RM

12 Supinated barbell rows

Rest 2:00 After Each Set

*If you don’tknow your 1-rep max push press, this should feel like an RPE 7.

B.) 2 Rounds: 18min cap

For time:
21-15-9
Push Press (95/65)
Toes to bar
*After every round complete: 50 double unders or 90 seconds of practice
Rest 3:00
REPEAT

*This is sneaky volume here. 90 total reps of both the TTB and Push Press.
*Select a weight on the Push press that allows you to finish the round of 21 in 3 sets or less.

Booty Crew:

A.) 12-10-8-6 
Deficit Lunges (Increasing load)
Superset with 12-15 DB Deficit RDL

*Remember to keep bending your knee throughout the RDL to keep the emphasis in your glutes and not your hamstring and lower back

B.) 12-10-8-6 
Curtsy Lunges (Increasing load)
Superset with 12-15 Side Lying Plate Abductions

C.) 12-10-8-6 
B-Stance Hip Thrusts (Increasing load)
Superset with Max Single Leg Hip Thrusts unweighted

*Remember to keep bending your knee throughout the RDL to keep the emphasis in your glutes and not your hamstring and lower back

D.) 10 min AMRAP:
15 DB Shoulder Press
15 Upright Rows
15 6-Ways

Full Body Aesthetics:

Progressive Movements

*Perform today’s progressive movement at an RPE 5, which means you leave 5reps in the tank each set! This is our deload week, which means we won’t be pushing hard for this movement to allow our body to recover and come back stronger next week!

Bulgarian DB Split Squats
Bulgarian DB Split Squats

3×5 (Each leg)

*Rest 2:00 between each set.

*DELOAD WEEK.

*Perform all 3 sets at the 70% of the weight you have used over the past weeks.

*This is intended to be VERY easy to allow out body to recover for next week!

*EX: 100 lbs x.7= 70 LBs

*This example is for someone that has been using 100 lbs over the past 3 weeks.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Towel T-Bar Row
Towel T-Bar Row

3×12

*Rest 90 seconds between sets.

What is a superset?

A super set is performing a set of two different exercises back-to-back without any rest in between movements. Once you complete both movements, then you begin to rest until your next set.

Superset these 2 movements

12 Seated DB lateral raises

+

12 DB Floor Press

x3

*Rest 90 seconds between sets.

Seated DB Lateral Raises
Seated DB Lateral Raises

3×12

*Input weight here.

DB Floor Press
Superset these 2 movements

12 Incline DB Skull Crushers

+

12 Standing Barbell Curls

x3

*Rest 90 seconds between sets.

Incline DB Skull Crushers
Incline DB Skull Crushers

3×12

*Input weight here

Barbell Bicep Curl
Barbell Bicep Curl

3×12

*Input weight here.

Single Leg Deficit DB Calf Raises
Single Leg Deficit DB Calf Raises

4×15 (each leg)

*Rest 90 seconds between sets

Warm-up

Warm up sets DO NOT count towards the reps listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Monday Jan 30th 2022

***The gym will be closing early at 5pm on Tuesday***

CrossFit:

THE NEW CYCLE IS HERE! This cycle will be 8 weeks in length with our primary focus being the Clean, Push press and Sumo deadlift! One big change that you will see, is that we will be incorporating more Olympic lifting into our strength sessions. The reason for this change is because the majority of you guys selectedto see more of it when we asked via poll on instagram and facebook.

With that being said, this isn’t going to become and Olympic weightlifting program. What you can expect to see is at least one day of Olympic lifting each week. This upcoming cycle will be more tailored towards the clean but we will alsoincorporate the snatch!

The push press is also a variation of an olympic lifting movement, the “jerk”. I love this movement because it doesn’t require a lot of skill to perform which means there isn’t much of a learningcurve for you newer athletes. As for you advanced athletes, this movement will certainly help you increase your jerk but improving your top end strength overhead and also building strength in the dip position for the jerk!

Lastly, expect to see a nasty conditioning workout every Wednesday. This workout will vary in length and intensity each will but has the same purpose, build the engine !

Let’s get after it!

***The gym will be closing early at 5pm on Tuesday***

A.) EMOM 10:

Minutes 1-3:3 touch and go power clean
Minutes 4-6: 2 touch and go power cleans
Minutes 7-10: 1 power clean

*Aim to start around 60-70% of your 1-RM and build throughout the 10 minutes.

*Build to a heavy 1 rep power clean. This doesn’t need to be a max, should just be something tough for the day.

B.) EMOM 20: Alternating Minutes
1) 15 Pull-ups with time remaining.. max burpee over the bar
2) 3 hang power clean + 6 front rack lunges (185/125) with time remaining … max burpees over the bar
3) 15 box jump overs… with time remaining max burpees over the bar
4) Rest
x5

*ADV = 7/5 BMU

*Once you complete the allotted work in the minute, complete as many burpees over the bar as possible with the time remaining.
*Pick a rep scheme for the pull-ups that allows you to go unbroken or finish in 2 sets or less.
*Pick a weight on the barbell that allows you to go unbroken.

*Your score is the total amount of burpees you complete in the 20:00.

Mobility:

LEG ADDUCTORS

Exercises for today 

-Single leg bridge with lateral swing 10×3/leg 

-Cossack PNF Press 5×3/leg 

-Copenhagen Plank 10secX3/side

Booty Crew:

***The gym will be closing early at 5pm on Tuesday***

A.) 4-5 Working Supersets:

12 Hip Thrusts
8-12 Sumo Deadlifts

B.) 3x Walking Lunge Drop Set

10 Walking Lunges
10 Stationary Lunges Rt Leg
10 Walking Lunges
10 Stationary Lunges Lt Leg
-Repeat with lighter weight
-Repeat with just body weight
-That’s just 1 set.

C.) 3x

15-20 Standing Banded Abductions
15 Ball Leg Lifts + 15 Ball Flutter Kicks

Full Body Aesthetics:

Progressive Movements

*Perform today’s progressive movement at an RPE 5, which means you leave 5reps in the tank each set! This is our deload week, which means we won’t be pushing hard for this movement to allow our body to recover and come back stronger next week!

Reverse Grip Bench Press
Reverse Grip Bench Press

3×6

*Rest 2:00 between each set.

*DELOAD WEEK.

*Perform all 3 sets at the 70% of the weight you have used over the past weeks.

*This is intended to be VERY easy to allow out body to recover for next week!

*EX: 100 lbs x.7= 70 LBs

*This example is for someone that has been using 100 lbs over the past 3 weeks.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Deadlift
Deadlift

4×6

*Rest 2:00 between sets

*Keep this to an RPE 7!

What is a superset?

A super set is performing a set of two different exercises back-to-back without any rest in between movements. Once you complete both movements, then you begin to rest until your next set.

Superset these 2 movements

12 DB front raises

+

“Max” Inverted pull-ups

x3

*Rest 90 seconds between sets.

DB Front Raises
DB Front Raises

3×12

*Input weight here.

Inverted Pull-Up
Inverted Pull-Up

3 x “Max”

*Leave 1-2 reps in the tank each set.

What is a drop set?

A drop set is when you perform a set to near failure and then immediately lower the weight of the movement and go into another set to failure. There is no rest between the two sets.

 

EX:

Perform a set of 10 reps of thebent over row with 50 LBDBs, then grab the 35 LB DBs and take the set to failure.

Barbell Tricep Extension
Barbell Tricep Extension

3×10

*Rest 90 seconds between sets.

*The third and final set is a drop set!

Run The Rack Bicep Curl
Run the rack DB Bicep Curl

*Use a pair of DB’s.

*Start with a weight that you can do for 8-10 reps, once your reach failure, drop the weight down to something light enough to where you can perform another 6-10 reps, once you reach failuredrop the weight one more time to a something you can do another6-10 reps. This is one set

x2

Rest 2:00 between sets.

*There is no rest between the drop sets, once you complete all 3 “mini sets” then rest 2:00 and do it again!

*Watch the video if you don’t understand!

*Input the first weight you used as your score.

Barbell Ab Rollout
Barbell Ab Rollout

4x “Max”

*Rest 60 seconds between sets

Warm-up

Warm up sets DO NOT count towards the reps listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Saturday Jan 28th 2023

***The back room will be closed this Saturday for a private event!

CrossFit:

“Emily”

23 Rounds:
1 Deadlift (315/205lbs.)
9 Toes-To-Bar

immediately into;

23 Rounds:
9 Cal Row
8 Burpees Over The Rower

*At the start, and every 8 min, you and your partner must run 400m together. You can not chip away at the workout until both of you are back from the run! So you will run at 0, then again at the 8 min mark, 16 min mark, 24 min mark, 32 min mark, and 40 min mark….

 

**You do a round, I do a round style. Meaning your partner does a full round before you go.

 

***We did this one a year ago and it was one of my all time favorite team workouts I ever made! A few people went a little heaver on the deadlifts. So I will throw an RX+ on this as well.

Advanced Men: 365-405lbs.
Advanced Women: 225-265lbs.

*Pick whichever challenges you and your partner the most, BUT isn’t slowing you down too much.

Time CAP: 40min.

Full Body Aesthetics:

FST-7 Day

This session is going to leave you with a pump that you never thought was imaginable. FST-7, also known as fascia stretch training, is a training principle created by Hany Rambod, that is designed to provide intense muscle pumps and size. For todays workout you will be completing 7sets to failure with a quick 45 second rest between sets. Each movement has a designated amount of reps that I want you to be able to hit before reaching failure. Your score is the total amount of reps completed over the 6 sets.

Chin-Ups

Under hang grip

7x Max Reps

*Your goal for this week is to accumulate more reps than last week!

*Rest 45 seconds between sets (be strict on this).

*This is intended to be a nasty pump. If you can’t perform more than 10 strict pull-ups on your first set, then use a band that helps you do so.

*The goal should be to accumulate between 35-50 reps over the 5 sets.

*Your score is your total reps over the 7sets.

Barbell Hip Thrust
Barbell Hip Thrust

7x Max Reps

*Your goal for this week is to accumulate more reps than last week while using the same weight.
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 10-15 reps each set.

*Squeeze your glutes at the top of each rep for 1 second.

*Your score is your total reps over the 7sets.

DB shrug
DB Shrug

7x Max Reps

*Your goal for this week is to accumulate more reps than last week while using the same weight.
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 10-15 reps each set.

*Squeeze your traps at the top of each rep for one seconds before lowering the DBs down.

Incline Partial DB Cleavage Cutters
Incline Partial DB Cleavage Cutters

7x Max Reps

*Your goal for this week is to accumulate more reps than last week while using the same weight.
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 10-15 reps each set.

Incline DB Curl
Incline DB Curls

7x Max Reps
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 8-12reps each set.

Lee Priest Tricep Extensions
Lee Priest Tricep Extensions

7x Max Reps

*Your goal for this week is to accumulate more reps than last week while using the same weight.
*Rest 45 seconds between sets (be strict on this).

DB Sit-Ups
DB Sit-Ups

1:00 of max repetitions

x7

*Your goal for this week is to accumulate more reps than last week while using the same weight.
*Rest 45 seconds between sets (be strict on this).
*Find a weight that allows you to get between 15-20reps each set.

Warm-up

Warm up sets DO NOT count towards the reps listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Friday Jan 27th 2023

CrossFit:

A.) Strict Press/ DB Russian Twist Superset

6 Reps Strict Press
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

*Use 30% LESS weight on the Press than the heaviest set you did over the past 7 weeks.

B.) 15min. AMRAP:
10/8 Cal Row or 8/6 Cal Bike or 150m Run
15 Pull-Ups
20 Wall Balls 20/14lb.

Mobility:

Shoulder Health 3x each movement

Prone OH Press w/ plates 15-20 reps

Prone Swimmers w/ plates 15-20 reps

Prone external rotation w/ plate 15-20 reps

Booty Crew:

A.) 15- 12-10-8-10-12-15 Hip Thrusts (Building in weight)

*Basically build to the heaviest 8 and then keep the same weight and try to complete to 10-12-15 as Kas Glute Bridges or pulses!

B.) EMOM 40 min:

Min 1) Lunge Step Ups Rt Leg
Min 2) Lunge Step Ups Lt Leg
Min 3) Ball Leg Lifts
Min 4) V-ups or Tap Crunches
Min 5) Curtsy Lunge Step Ups Rt leg
Min 6) Curtsy Lunge Step Ups Lt Leg
Min 7) Deficit KB RDL
Min 8) Ball Crunches
Min 9) Handstand Practice
Min 10) REST

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8, which means you leave 2 reps in the tank each set!

Split Stance RDL
Split Stance RDL

3×12 (Each leg)

*Rest 30 seconds between legs.

*Rest 90 seconds between sets.

*Use the same weight as last week.

*The split stance RDL is performed with a staggered stance, meaning one foot in front of the other. The front foot should have a slight knee bend and the back leg should be relatively straight. The front legis the one being target for muscle growth.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Incline Bench Press 21s
Incline Bench Press 21s

3 sets of “21s”

*One set= 7 reps from the chest to half way up, then 7 reps from the arms fully extended to half way down and then 7 full reps

*Rest 2:00 between sets.

Landmine Kneeling Shoulder Press
Landmine Kneeling Shoulder Press

3×10 (each arm)

*Rest 90 seconds between sets.

DB JM Press
DB JM Press

3×10

*Rest 90 seconds between sets.

Supinated Barbell Row
Supinated Barbell Row

3×12

*Rest 90 seconds between sets.

Ring bicep curl
Ring Bicep Curl

3x “Max”

Rest 1:00 between sets.

Single Leg Deficit DB Calf Raises
Single Leg Deficit DB Calf Raises

4×20 (each leg)

*Rest 1:00 between sets

Warm-up

Warm up sets DO NOT count towards the reps listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the day Thursday Jan 26th 2022

CrossFit:

Cardio MASH

*Coaches if you have a big class start 1/2 the class on part B and the other 1/2 on part A. SO 1/2 the class will do A,B,A,B,C.  And the other 1/2 will do B,A,B,A,C.

1.) 0-8min…
3 Rounds:
250m Row or 12/9 Cal Bike
200m Run

2.) 8-16min…
3 Rounds:
20 Hang Power Snatches 75/55lbs.
40 Air Squats

3 (1). 16-24min…
3 Rounds:
250m Row or 12/9 Cal Bike
200m Run

4.) 24-32min…
3 Rounds:
25 Hang Power Cleans 95/65lbs.
25 Box Jumps 24/20″

5.) 32-37min:
Max Russian KB Swings 70/53lbs.

Really diggin the flow on this one! The only rest you get is for finishing a section early, so make sure you’re moving on each one 🙂

ADV is muscle ups for part C. Completely different stimulus, but thought it could be fun for some of you 🙂

You must finish each section to get RX. And if you finish each section within the time caps, then you put your max reps in at the end. For either swings or muscle ups. Just that is your score.

Booty Crew:

A.) 3-4 Sets

Rt Leg 8 Bulgarian Split Squats + 8 1/4 Reps + Max Plyos
Lt Leg 8 Bulgarian Split Squats + 8 1/4 Reps + Max Plyos
12-15 Push Ups

B.) 3-4 Sets

Rt Leg 8 Bulgarian Deadlifts + 8 1/4 Reps + Max RDL Hops
Lt Leg 8 Bulgarian Deadlifts + 8 1/4 Reps + Max RDL Hops
8-12 Barbell Bent Over Rows

C.) 3-4 Sets

Rt Leg 8 Standing Banded Abductions + 8 1/4 Reps (top 1/4) + Max Pulses
Left Leg 8 Standing Banded Abductions + 8 1/4 Reps (top 1/4) + Max Pulses
MAX Skater Plyos WITHOUT TOUCHING YOUR BACK FOOT TO THE GROUND!!!

*Shoot for about 20 or more on each side.

D.) EMOM 8 min:

Min 1.) Max reps DB Glute Bridges

Min 2.) Max reps Alternating Single leg Glute Bridge just bodyweight (Like a march)

Full Body Aesthetics:

REST DAY