Workout of the Day Tuesday March 13th 2023

CrossFit:

A.) Push Press/Barbell Row Superset 4 Working Sets:
Max Rep Push Press @90% of your 1-RM
12 barbell rows
*Rest 2:00 after each set
*Aim to get anywhere between 3-5 reps for each set but of course if you can do more , do so!

B.) AMRAP 15:
5-6-7-8-9-10-ETC
Rt arm DB Snatch (50/35)(alternate arms each round)
Left arm DB Push Press (alternate arms each round)
Toes to bar
*After every round perform: 7/5 Calorie Row or 7/4 Cal bike or 150m Run
*SO to be clear the first round is 5 DB Snatches on your right arm and 5 Push Press on your left arm, then the next round is 6 DB Snatches on your Left arm and 6 DB Push Presses on your Right arm.

*Add 1 rep to the DB snatch, DB push press and toes to bar after each round.

Once you complete all 3 movements, perform the cardio, which stays at the same each round.

 

Booty Crew:

A.) 4-5 Sets:

8-12 Barbell Hip Thrusts (3 pulses at the top of each rep)
8-12 Barbell 1 & 1/4 rep Good Mornings
Max reps ABS of your choice

B.) 3-4 Sets: (all on one leg before switching legs)

12 Landmine Lunges (with 1 pulse at the bottom of every rep. *These are facing the plate)
12 Landmine Curtsy Lunges (with 1 pulse at the bottom of every rep. *Your non-working side is leaning into the plate)
MAX reps Landmine RDLs (Holding the bar in front of your shin, your working leg closest to the plate)

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Back Squat

Back Squat Demo

4×5

*Rest 2:00 Between sets.

*Use the same weight as last week or slightly heavier

*Same weight for all 4 sets.

Accessory Movements

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

DB Bent Over Row
DB Bent Over Row

3×12 (each arm)

*Rest 90 seconds Between sets.

Alternating incline DB bench press
Alternating incline db bench

3×10 (each arm)

*Rest 90 seconds Between sets.

JM Press
JM Press

3×12

*Rest 90 seconds Between sets.

Concentration Curl
Concentration Curl

3×12 (each arm)

*Rest 90 seconds Between sets.

DB Partial Lateral Raises
DB Partial raises

3×20

*Rest 90 seconds Between sets.

*Go heavier than you normally would for a lateral raise.

Standing Barbell Calf Raises
Standing Barbell Calf Raises

For time:

100 reps

*Pause at the top of each rep for one second.

*Rest quickly 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 March 12th 2023

CrossFit:

A.) Back Squat / Pow. Clean Superset: 5 Working Sets 
5 Back Squats
2 Power Cleans
Rest 2:00 between sets

*Build to a heavy 5 back squats and a heavy 2 power cleans.
*Start around 70-75% of your 1-rep max for both movements and build to something tough!

B.) 10 Rounds For Time:
3 Hang Power clean (135/95)
4 Front Squats
5 Pull-ups
6 Burpees

*Use a weight on the barbell that allows you to go unbroken for the entire workout.
*Transitions are key in this workout, 4 movements over 10 rounds = 40 transitions. Do your best to transition as quickly as possible between movements.
*Aim to finish this workout in 10:00-15:00.

Mobility:

-Couch stretch x 1’ each side

–adductor rocks 5×15 sec ea side

*standing hamstring pulses 10-15 pulses 3x

Booty Crew:

A.) 4-5 Sets:
12 Kas Glute Bridges *building in weight
15 Prone Frog Kicks
15-20e Alternating banded fire hydrants

B.) 4-5 Sets:
12 Barbell Glute Bridges 3 pulses at the top of each rep
12 DB Donkey Kicks 1 pulse at the top of the rep
12 Side Lying Plate Abductions

C.) 4x
10 Biceps Curl + OH Press
15 Ring Triceps Skull Crushers

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Incline Barbell Bench Press
Incline Barbell Bench Press

4×5

*Rest 2:00 Between sets.

*Use the same weight as last week or slightly heavier

*Same weight for all 4 sets.

Accessory Movements

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

Supinated Barbell Row
Supinated Barbell Row

3×12

*Rest 90 seconds between sets.

One and a quarter romanian deadlift
one and 1/4 romanian deadlift

3×8

*Rest 90 seconds between sets.

Rear Delt Swings

https://www.youtube.com/watch?v=JJr1b_qBZPI

3×10-15

*Rest 90 seconds between sets.

Seated DB Hammer curl
Seated DB Hammer curl

3×12

*Rest 90 seconds between sets.

Tricep Push-Downs
Tricep Push-Downs

3×15-20

*Rest 90 seconds between sets.

*Use a cable machine if you have one.

Bodyweight Plank

On a 5:00 Clock:

Hold for max time

*if you drop, try to get back up.

*Try to hold for the full 5:00 if you’re a savage!

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 Sat March 11th 2023

CrossFit:

Teams of 2: Only 1 person works at a time

Get As far as possible in 40:00

30/20 Calorie row or Bike
30 Push Ups
30 Front Rack Lunges (95/65)
30 Shoulder to overhead
30 Toes to bar
40/30 Calorie row or Bike
40 Push Ups
40 Front Rack Lunges (95/65)
40 Shoulder to overhead
40 Toes to bar
50/40 Calorie row or Bike
50 Push Ups
50 Front Rack Lunges (95/65)
50 Shoulder to overhead
50 Toes to bar
ETC

*ALL REPS are split evenly in today’s workout.

*As the workout goes on, the reps increase by 10!

*Use a weight that you would consider light for todays workout!

Full Body Aesthetics:

Density Day!

Density Day is BACK!!! This time around we will be performing as many reps as possible in 7:00 of each movement and look to improve that on a week to week basis!

Standing Arnold Press
Standing Arnold Press

7:00 of Max Reps

*Use a weight that allows you to perform 8-15 reps every time you perform a set!

DB Walking lungs

7:00 of Max Reps !

*If you can’t walk, just perform stationary DB lunges.

*Hold the DBs by your side!

Push-ups
Push-ups

7:00 of Max Reps !

*Perform these from your knees if you can’t perform more than 5 reps at a time.

Chin-Ups
Under hang grip

7:00 of Max Reps !

*Use a band if you can’t perform more than 5 reps at a time!

Double DB Skull Crushers
Double DB Skull Crushers

7:00 of Max Reps !

*Use a weight that allows you to perform 8-15 reps every time you perform a set!

DB Hammer Curls
DB Hammer Curls

7:00 of Max Reps !

*Use a weight that allows you to perform 8-15 reps every time you perform a set!

Weighted Sit-ups

7:00 of Max Reps !

*If you’re new to this, just use your bodyweight!

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 March 10th 2023

CrossFit:

A.) Sumo Deadlift/ Z-Press superset: 5 Working Sets

3 Sumo Deadlifts @ RPE 8-9 (touch and go! No dropping or uncontrolled eccentric)
8 Seated DB Z-press
*Rest 2:00 between sets

B.)15 Rounds For time:

2 Deadlifts (95/65)
3 Hang Power Cleans
4 Thrusters
5 Burpees Over The Bar

*ADV 115/75

*Aim to finish this one in 12:00 -18:00 Minutes!

Mobility:

-Prone Scorpion 3 x ea side

–Kneeling thoracic rotations x 10 ea side 

– Preacher stretch x 1min

Booty Crew:

A.) 5 min EMOM:  Deficit Hip Thrusts Today!

5 Hip Thrusts + 5 Pulses at the top

Immediately into

5 min EMOM:

5 Hip Thrusts with 3-5 Pulses at the top of every rep

B.) EMOM 40 min:

Min 1) Right Leg Deficit RDL
Min 2) Left Leg Deficit RDL
Min 3) Ball Leg Lifts
Min 4) Ball Flutter Kicks
Min 5) Deficit Lunge Right Leg
Min 6) Deficit Lunge Left Leg
Min 7) Jump Rope
Min 8) Banded Kneeling Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Rack Pulls

https://www.youtube.com/watch?v=A8re-I4NYKA

Rack Pulls

3×5

*Rest 2:00 between sets.

*Same weight for all 3 sets.

*Set the bar up so its right below your knee. If you don’t have a rack stack plates or boxes up to a similar height.

Accessory Movements

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

DB Incline Bench Press
DB Incline Bench Press

3×12

*Rest 90 seconds between sets.

Chest Supported DB Row
Chest Supported DB Row

3×10

*Rest 90 seconds between sets.

DB Reverse Fly
DB Reverse Fly

3×15

*Rest 90 seconds between sets.

Lee Priest Tricep Extensions
Lee Priest Tricep Extensions

3x “max”

*Rest 90 seconds between sets.

Zottman Curls
Zottman Curls

3×15

*Rest 90 seconds between sets.

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

1:00 of max reps on the left leg

1:00 of max reps on the right leg

1:00 rest

x3

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 March 9th 2023

CrossFit:

A.) Bench/Row Superset 5 Working Sets

6 Close Grip Bench press
12 DB Bent Over Row
x5
*Rest 2:00 after every sets
*Build to a heavy 6 reps on the close grip bench press.
*Use the same weight on the row as you did last week and try to increase the amount of reps you performed!

B.) AMRAP 15min:

50 Barbell Floor Press (115/75)
50 Strict Pull-ups

*Everytime you break, you must stop and perform:
35 double unders

 

*You can not progress from the floor press to the strict pull-ups until you complete all 50 reps. If you complete all 50 strict pull-ups before the 15 minute mark, go back to the DB bench press!

Booty Crew:

A.) 20 Rep Tempo Hip Thrusts 4-5 Sets: (20min max)

6 Regular Reps
6 Up Fast Down Slow
6 Up Slow Down Slow
6 1&1/4 Reps

*After each set complete your choice of weighted ABs (examples: banded curl downs, weighted sit ups, weighted GHDs, weighted knee raises, weighted V-ups, weighted plank, DB Toe touches).

B.) 4-5 Sets
8-12e DB Step Downs
8-12e + pulse every rep Kneeling Banded Kick Back
8-12e KB Curtsy RDL

Full Body Aesthetics: REST DAY

 

Workout of the Day Wed March 8th 2023

CrossFit:

A.) 2x Through (8 total intervals)

AMRAP 3:
500/400 Meter row or 24/18 Cal Bike
with time remaining
max wall balls
Rest 1:00

AMRAP 3:
400-meter run
With time remaining
max DB Box step ups (50/35)
Rest 1:00

AMRAP 3:
500/450 Meter row or 24/18 Cal Bike
With time remaining
Max Weighted DB Sit-ups
Rest 1:00

AMRAP 3:
400-meter run
with time remaining
Max American KB Swings (53/35)
Rest 1:00

*This is going to be a long and sweaty one today. Push the pace on the row and run and try to finish in under 2:00 each time!

B.) Core

3 sets:
20 landmine sit-ups
20 russian twist
rest 1:00 between sets

Mobility:

Pigeon stretch x 1 min

Couch stretch x 1 min 

Banded thoracic rotations x 10 ea side

Booty Crew:

A.) 4-5 Sets
8-12e Bulgarian Split Squat + Bulgarian Deadlift
15-20 GHD Sit Ups
Max reps Hanging Knee Raises

B.) 4-5 Sets
8-12 B-Stance Hip Thrusts Right Leg
Max reps BW Single leg Hip Thrust Right Leg
THEN do left leg
15 DB Bench Press
15 Weighted Bench Dips

C.) Standing Banded ABDUCTION BURN OUT: 3x

5-8 Regular Reps
5-8 Up Fast Down Slow
5-8 Up Slow Down Slow
5-8 With a slow and controlled 1/4 rep at the top
5-8 Pulses at the top

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Seated DB shoulder Press
Seated DB shoulder Press

3×6

*Rest 2:00 between sets.

*Yes 6 reps, not 5. Each week we will try to add one rep to this weight.

*Same weight for all 3 sets.

Accessory Movements

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

Meadows Row
Meadows row

3×10 (each arm)

*Rest 90 seconds between sets.

Barbell Hip Thrust
Barbell Hip Thrust

3×12

*Rest 90 seconds between sets.

Incline DB Fly
Incline DB Fly

3×15

*Rest 90 seconds between sets.

Alternating DB Curls
Alternating DB Curls

3×12 (each arm)

*Rest 90 seconds between sets.

Single DB Tricep Extension
Single DB Tricep Extension

3×12

*Rest 90 seconds between sets.

Barbell Ab Rollout
Barbell Ab Rollout

3x “Max”

*Rest 1 minutebetween 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 Tuesday March 7th 2023

CrossFit:

A.) Push/Pull Superset 4 Working Sets

5 Push Press @85% of your 1-RM
12 Supinated barbell rows

*Rest 2:00 after each set

B.) EMOM 20:
1) Max barbell push press (75/55)
2) Max Box jumps (20″)
3) Max Pull-ups
4) Max Calorie Bike or Row or 200m Run
5) Rest
x4

*Use a weight on the push press that allows you to perform large sets and work for a majority of the minute.

*The box jumps is 20″ for everyone.

*Your score is your total reps

Booty Crew:

A.) 4-5 Sets:

8-12 Barbell Hip Thrusts (3 pulses at the top of each rep)
8-12 Barbell 1 & 1/4 rep Good Mornings
Max reps ABS of your choice

B.) 3-4 Sets: (all on one leg before switching legs)

12 Landmine Lunges (with 1 pulse at the bottom of every rep. *These are facing the plate)
12 Landmine Curtsy Lunges (with 1 pulse at the bottom of every rep. *Your non-working side is leaning into the plate)
MAX reps Landmine RDLs (Holding the bar in front of your shin, your working leg closest to the plate)

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Back Squat

Back Squat Demo

3×5

*Rest 2:00 between sets.

*Same weight for all sets.

*This should be a tough 5 reps.

Accessory Movements

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

Bent Over Row

3×8

*Rest 2:00 between sets.

DB Bench Press
DB Bench Press

3×10

*Rest 90 seconds between sets.

Barbell Skull Crushers
Barbell Skull Crushers

3×12

*Rest 90 seconds between sets.

Barbell Bicep Curl
Barbell Bicep Curl

Set 1: 8reps

Set 2: 10 reps

Set 3: 15Reps

*Decrease the weight as the reps increase.

DB Lateral Raises
DB Lateral Raises

3×15

*Rest 90 seconds between sets.

Standing Barbell Calf Raises
Standing Barbell Calf Raises

Accumulate

75 calf rasies (45/35)

*Pause at the top of every rep for 1 second.

*Perform as big as sets as possible before resting.

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 Mon March 6th 2023

CrossFit:

A.) EMOM 10:
1 Clean + 1 Low Hang clean + 1 Hang clean

*Start at a moderate weight and build to a heavy

*Any style is excepted (power or squat)

*Low hang clean = Just below the knee for the starting position

B.) For time:
50 DB Snatch (50/35)
10 Toes to bar
10 Burpees
40 DB snatch
10 Toes to bar
10 Burpees
30 DB snatch
10 Toes to bar
10 burpees
20 DB snatch
10 Toes to bar
10 Burpees
10 Db snatch
10 burpees
10 TTB

*The Db snatches Snatches go down by 10 every set but theTTB and burpees stay at 10!

*Alternate the DB every 5 reps. So for the round of 50, it will be 5 sets of 5 reps on each arm.

Mobility:

HIP FLEXORS

Banded Hip Pulls 3X10/leg (min: 2:08)

Lying Quad stretch 2X30sec/leg (min: 5:14)

Active Hip Extension 2X30sec/leg (min: 12:14)

Booty Crew:

A.) 4-5 Sets:
12 Kas Glute Bridges *building in weight
15 Prone Frog Kicks
15-20e Alternating banded fire hydrants

B.) 4-5 Sets:
12 Barbell Glute Bridges
12 DB Donkey Kicks
12 Side Lying Plate Abductions

C.) 4x
10 Biceps Curl + OH Press
10 Renegade Rows

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Incline Barbell Bench Press
Incline Barbell Bench Press

3×5

*Rest 2:00 Between sets.

*Same weight for all 3 sets.

*This should be a tough 5 reps.

Accessory Movements

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

Pull-ups

3x “Max Reps”

*Rest 90 seconds between sets.

Romanian Deadlift

3×12

*Rest 2:00 between sets

DB Push Press

3×12

*Rest 90 seconds between sets.

Incline DB Curl
Incline DB Curls

3×12

*Rest 90 seconds between sets.

Barbell Tricep Extension
Barbell Tricep Extension

3 x “Max”

*Rest 90 seconds between sets.

*If you have access to a cable machine, use that instead and aim to get 12-15 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)

DB Overhead Sit-Ups
DB Overhead Sit-Ups

:40 of max reps

:20 rest

x5

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 Sat March 4th 2023

CrossFit:

Teams of 2: Only 1 person works at a time

Complete 1,000 Reps for time:

Calorie Row or Bike

Push Jerks (115/75)

Pull-ups

DB Snatch (50/35)

Pistol Squat *sub DB step up if you can’t pistol.

*After you finish 100 reps minimum of each movement, at any time you can run 400 meters for 35 reps. As many times as you’d like.

Rules for the workout:

1) You can break up the workout however you’d like!

2) You must complete 100 reps of each movement but the 1,000 reps don’t have to be evenly distributed between the 4 movements!

3) Only one partner can work at a time

 

*40:00 Time cap

Full Body Aesthetics:

FST-7 Day

This deload week will have us only performing 3 sets to failure. This will be a great way to end the week and go into next weeks new training cycle feeling strong!

Incline Barbell Bench Press
Incline Barbell Bench Press

3x “Max”

*Rest 45 seconds between each set.

*Find a weight that allows you to perform 8-12 reps on each set.

*Your score is your total reps.

Weighted Bar Dips
Weighted Dip

3x “Max”

*Rest 45 seconds between sets.

*Odds are you wont’t need to add any weight today and your bodyweight will be just fine.

*If you can’t perform 5 reps on each set, use a band!

*You can also use rings, boxes or a bench as an alternative.

DB Lateral Raises
DB Lateral Raises

3x “max”

*Rest 45 seconds between each set.

*Find a weight that allows you to perform 10+ reps on each set.

*Your score is your total reps.

Straight Arm Lat Pull-down
Straight Arm Lat Pull-down

3x”Max reps”

*Rest 45 seconds between each set.

*Find a band that allows you to perform 10-15 reps on each set.

*Your score is your total reps.

Close Grip Barbell Curls
Close Grip Barbell Curls

3x”Max”

*Rest 45 seconds between each set.

*Find a weight that allows you to perform 8-12 reps on each set.

*Your score is your total reps.

Banded Hamstring Curl
Banded Hamstring Curl

3x”Max reps”

*Rest 45 seconds between each set.

*Take 3 seconds to lower on each rep.

*Find a band t that allows you to perform 10-15reps on each set.

*Your score is your total reps.

Weighted Hanging Knee Raises
Weighted Hanging Knee Raises

3x”Max reps”

*Rest 45 seconds between each set.

*Find a weight that allows you to perform 8-12 reps on each set.

*If you can’t use a weight, use your body weight!

*Your score is your 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 Friday March 3rd 2023

CrossFit:

A.) 4 Working Supersets 

5 Sumo Deadlifts @ RPE 8
10 Standing DB Arnold Press
Rest 2:00 between sets

B.) 23.3 or Alternate WOD if you did it last night:

23.3  Here’s a link with the complete workout description

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (RX 95/65 Scaled 65/45)
5 wall walks
50 double-unders (scaled is 50 singles)
12 snatches (RX 135/95 Scaled 95/65)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups / Scaled is Hand Release Push Ups
50 double-unders
9 snatches (RX 185/125 Scaled 115/75)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups / Scaled is Hand Release Push Ups
50 double-unders
6 snatches (RX 225/155 Scaled 135/85)

*for the hand release push ups your hips must stay higher than your chest NO sagging or snaking.

*I think this workout would be really fun with a progressive handstand. Like round 1 5 wall walks, round 2 15 kipping HSPU, Round 3 20 strict HSPU round 4 25ft handstand walk.  So if you want to do that go for it!

20 Rounds For Time: 22min cap

1 power clean (185/125)
3 bar facing burpees
5 wall balls (20/14)

*Use a weight on the barbell that is moderately heavy.

*Aim to finish this workout in 17:00-22:00.

Mobility:

Banded ankle joint mobilizations 10secX3 per leg

-Seated straight leg raises 10×3/leg

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

Booty Crew:

A.) 5 min EMOM: 

5 Hip Thrusts + 5 Pulses at the top

Immediately into

5 min EMOM:

5 Hip Thrusts with 3-5 Pulses at the top of every rep

B.) EMOM 40 min:

Min 1) Right Leg Deficit RDL
Min 2) Left Leg Deficit RDL
Min 3) Ball Leg Lifts
Min 4) Ball Flutter Kicks
Min 5) Deficit Lunge Right Leg
Min 6) Deficit Lunge Left Leg
Min 7) Jump Rope
Min 8) Banded Kneeling Crunches
Min 9) Handstand Kick Ups
Min 10) REST

 

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 5, which means you leave 5reps in the tank each set!

Split Stance RDL
Split Stance RDL

3×5(Each leg)

@70% of last week’s weight.

*Rest 30 seconds between legs.

*Rest 90 seconds between sets.

*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!

Close Grip Bench Press
Close grip bench press

3×8

*Rest 2:00 between sets.

*This grip should be closer than your normal bench press grip but not so close that your wrists are touching.

Meadows Row
Meadows row

3×10 (each arm)

*Rest 90 seconds between sets.

DB spider curl
DB spider curl

3×12

*rest 90 seconds between sets

High Band Fly
High Band Fly

3x”Max”

*Rest 90 seconds between sets

Chest supported DB Y Raise
Chest Supported DB Y Raise

3×15

*Rest 90 seconds between sets.

Standing Barbell Calf Raises
Standing Barbell Calf Raises

3×20

*Rest 90 seconds between sets .

*Take 3 seconds to lower every rep.

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!