Workout of the Day Thursday Dec 8th 2022

The annual Nutrition Challenge is coming up in January. Space is limited and sign ups are live on the glofox store.

CrossFit:

A.) Every 90sec. x 12 Rounds: (18min. total)

3 Hang Power Cleans
4 Front Rack Lunges (2 each keg)
5 High Box Jumps (24+/30+)

*Climbing! Score is the weight of your last round as long as you finish the burpees 😉 This is going to be a FUN one! You may climb a little each round OR climb whenever you feel.

10min. AMRAP:
6 Single Leg Toes-To-Bar
21 Russian KB Swings 70/53lb
6 Single Leg Toes-To-Bar
21 Sit-Ups (Feet Anchored on KB)

Little heaving breathing on part 1 and now it’s time for a little sexy. Even laughing may hurt a little for the rest of the day after this one 😉

Booty Crew:

Density Day! 45 min running clock! 5 min each movement for max reps, no rest between movements set everything up before starting (come early to set up and warmup or don’t plan on finishing)

Deficit Hip Thrust (3 pulse at the top)
Banded Kick Backs
Reverse Sit Ups/Bicycle crunches *If you are strong enough, try these on a med ball
DB Glute Bridge
Plate Abductions
Side Planks
Standing Banded Abductions
Single Leg KB Suitcase DL
Hollow Hold & Tap Crunches

Workout of the Day Dec 7th 2022

The annual Nutrition Challenge is coming up in January. Space is limited and sign ups are live on the glofox store.

CrossFit:

A.) Deadlift / Plank Superset

6 Deadlifts
superset with;
1min. Weighted Plank on your hands
Rest 2min. Repeat For 3 Total Sets.

*The goal is to complete all 3 sets of 6 with the heaviest weight possible! Next week, we will try this same weight for 7 reps.

B.) 15min. AMRAP:
10 Bench Press (135/95)
250m Row or 200m Run or 10/6 Cal Bike
15 Wall Balls (20/14lb.)
15 Burpees

Mobility:

-ALL BODY MOBILITY

*sphinx pose 45sec 3x  

*kettlebell arm bar 30sec/side 2x

*Open Books 10/side 3x

Booty Crew:

A.) EMOM 50 min:

Min 1) Row for Calories
Min 2) Hip Thrusts
Min 3) Hip Thrust Pulses
Min 4) Jump Rope
Min 5) Landmine Curtsy Rt Leg
Min 6) Landmine Curtsy Lt Leg
Min 7) Bike Calories
Min 8) Bulgarian Split Squats Rt Leg
Min 9) Bulgarian Split Squats Lt Leg
Min 10) REST

C.) Abduction Burn out:

50e Single leg Seated Banded Abductions

50e Clams

50 Spread Eagle Abductions

Workout of the Day Tuesday Dec 6th 2022

The annual Nutrition Challenge is coming up in January. Space is limited and sign ups are live on the glofox store.

CrossFit:

A.) Every 2:30min. x 6 Rounds:
250m Row or 300m Run or 15/10 Cal Bike
3 Power Snatch (climbing)

*Try and start at 135/85 and build up to a max effort.
*Shoot for “touch n go” reps.
*Complete the cardio at about 80-90% effort each time. Everyone should be done with the row in 1min. or less
*Bodybuilding style would be muscle snatches 🙂

B.) For Time:
30-20-10
American KB Swings 53/35
15 Pull-Ups
30 Double Unders

immediately into;

10-20-30
American KB Swings 53/35
15 Handstand Push-Ups
30 Double Unders

*Time CAP: 15min.
*ADV Strict HSPU’s

Booty Crew:

Booty Crew:

45 min to finish: 

Go as heavy as possible and climb in weight each set:
12-10-8-6 (each leg) Single Leg DB RDL
15 Reverse Sit Ups

Immediately into;

Go as heavy as possible and climb in weight each set:
12-10-8-6(each leg) Barbell Curtsy Lunge *I don’t want you to use DBs
15e Cross Body V-Ups

Immediately into;

5 Rounds of:
12-15e Banded Kick Backs
20 Ball Crunches (lying on the ball)

Immediately into;

5 Rounds of:
12-15e Plate Abductions
15-18 Banded Dead Bugs

Workout of the Day Monday Dec 5th 2022

The annual Nutrition Challenge is coming up in January. Space is limited and sign ups are live on the glofox store.

CrossFit:

THE NEW CYCLE IS HERE! This will be 8 weeks in length with our primary focus on squat, deadlift, and press. In between those days and at the end of each session will be our scheduled olympic lifting and conditioning pieces. One big change that you will see, is the introduction to “Double Progression.” Rather than percentages, we will just be trying build smaller percentages on our lifts from week to week. It is almost exactly the same as the unilateral cycle we just got done with, but a lot more brutal since the weights will be heavier on dual leg movements. Of all the cycles we do throughout the year, this one will most likely show most you the largest aesthetic gains in the shortest period. Mainly because we will be lifting in the optimal range for hypertrophy (muscle gain) and because we just came off of a unilateral cycle that is going to help a ton as we go into this!
A.) Back Squat Superset 

6 Back Squats
superset with;
12-15 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.

*The goal is to complete all 3 sets of 6 with the heaviest weight possible! Next week, we will try this same weight for 7 reps.

B.) 2 min on 90 sec off for 5 Rounds:
2min. AMRAP:
10/7 Cal Row or 7/4 Cal Bike or 150m Run
10 Toes-To-Bar
Max Front Squats 185/135

Rest 90sec. Repeat x 5 Rounds
ADV can be anything over 185/135.

These are short bursts for a reason! Go hard and LETS GO!

Mobility:

Pigeon stretch x 1 min

Couch stretch x 1 min 

Banded thoracic rotations x 10 ea side

Booty Crew:

A.) Complete this entire set 3 times through!

*If you have it in you try to do 10-12 reps each time

10 Barbell Hip Thrusts
10 B-stance Hip Thrusts RT leg
10 Barbell Hip Thrusts
10 B-stance Hip Thrusts LT leg
*Drop weight
10 Barbell Hip Thrusts
10 Single Leg Hip Thrusts RT leg
10 Barbell Hip Thrusts
10 Single Leg Hip Thrusts LT leg

B.) 4-5 Supersets
15 Barbell Squats (narrow stance)
15e Deficit Reverse Lunges
Max reps of your choice

C.) 4-5 Supersets

15 Banded RDLs (both legs)
15e Death March
Max reps abs of your choice

Wrkout of the Day Saturday Dec 3rd 2022

The annual Nutrition Challenge is coming up in January. Space is limited and sign ups are live on the glofox store.

CrossFit:

This is going to be a fun one you guys! No one is getting a break at any point today, which is going to really spice things up! Pay close attention to the rules below!

Teams of 2: Only 1 person works at a time

Task #1:
300 Wall Balls (20/14lb.)
*Partner 1 must do 3 deadlifts and then hold the top of the deadlift before partner 2 can do wall balls.
*Repeat the 3 deadlifts and hold at the top each time you switch.
*Weight: 185/135

Immediately into;

Task #2:
200 Pull-Ups
*Partner 1 must power clean the bar off the ground and hold the bar in the front rack while partner 2 does pull-ups.
*You can switch whenever you like, but one partner must have that bar in the front rack before the other can do a pull-up.
*You do not have to switch when you break.
*Weight: 185/135lbs.

Immediately into;

Task #3:
100 Calorie Bike
*Partner 1 is on the bike, while partner 2 is holding (185/135lbs.) OVERHEAD (you must clean and jerk it to get it there).
*The weight must be locked out overhead until your partner can ride the bike. If you drop it, your partner must  stop riding. Switch whenever you like here.

 

Scale for pull-ups today:

Workout of the Day Friday Dec 2nd 2022

The annual Nutrition Challenge is coming up in January. Space is limited and sign ups are live on the glofox store.

CrossFit:

A.) 20min. to complete 4 Total Working Sets of:

3 Heavy Front Squats
immediately into;
2-3 Heavy Squat Cleans or Squat Snatches.

Rest 2-3min. Between Sets

*The 3 rep front squat is as heavy as possible without failing a rep

*Ideally the clean or snatch is a squat clean or squat snatch. I would also like the heaviest 2 reps possible instead of 3. However, if you’re feeling good on a set that you would normally do 2 and you can do it for 3, then go for it! I also have the 3 rep range there for people who want to go lighter and work on technique.

B.) Get as far as possible in 18min…

10 Toes-To-Bar

20 Burpees
10 Toes-To-Bar

30 Shoulder To Overhead (75/55lbs.)
20 Burpees
10 Toes-To-Bar

400m Run
30 Shoulder To Overhead (75/55lbs.)
20 Burpees
10 Toes-To-Bar

50 Barbell Back Squats (75/55lbs.)
400m Run
30 Shoulder To Overhead (75/55lbs.)
20 Burpees
10 Toes-To-Bar

For the record, I don’t think this is finishable, so don’t worry. Just get as far as you can! If you want to beef it up a little you can 95lbs. for Men and 65lbs. for Ladies.

The run is worth 40 reps in your score

Mobility:

SHOULDER HEALTH 

*seated shoulder squeeze 30sec hold 3x

*PVC shoulder pass throughs 10 pass throughs 3x 

*cuban press with PVC 10presses 3x

Booty Crew:

A.) EMOM 12 min:

10 Hip Thrusts

B.) EMOM 7 min:

30 sec Kas Glute Bridges

B.) EMOM 40 min:

Min 1) Alternating Deep Deficit Curtsy Lunges
Min 2) Reverse Skater Plyos
Min 3) Plank ball taps
Min 4) Med Ball full crunch
Min 5) Alternating Deep Deficit Lunge
Min 6) RDL Hops (:30 sec each side)
Min 7) Ball Leg lifts
Min 8) Ball Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Workout of the Day Thursday Dec 1st 2022

CrossFit:

Just a super fun cardio piece today to get us rested up for next weeks new cycle! You should be feeling pretty sore from hitting new PR’s in the single leg squats and single leg deadlifts this week.. So.. My goal was take make something that felt like a nice body flush, but stilled looked fun for ya’ll! And who does’t love a good ole fashioned Tabata!? Enjoy!
7 Rounds: (35min. Total) *Coaches start people on different sections so everyone can row and use DBs. 

40sec. of Rowing (Goal: 12-18 Cals)
20sec. of Rest

40sec. of DB Bench Press (Goal: 10-12 Reps)
20sec. of Rest

40sec. of Double Unders (Goal: 50 )
20sec. of Rest

40sec. of American KB Swings  (Goal 10-15 Reps)
20sec. of Rest

40sec. of Box Jumps (24/20″) (Goal: 15-20 reps)
20sec. of Rest

Some weight recommendations:
Bench Press: 50-70lbs./25-45lbs
Kettlebell: 53-70lbs./35-53lbs

Booty Crew:

Density Day! 45 min running clock! 5 min each movement for max reps, no rest between movements set everything up before starting (come early to set up and warmup or don’t plan on finishing)

Deficit Hip Thrust (3 pulse at the top)
Banded Kick Backs
Reverse Sit Ups/Bicycle crunches
DB Glute Bridge
Plate Abductions
Reverse Plank leg lifts
Standing Banded Abductions
Single Leg KB Suitcase DL
Hollow Hold & Tap Crunches

Workout of the Day Wednesday Nov 30th 2022

Today is Aaron’s last day! Let’s make sure to show him all the love!

CrossFit:

A.) Single Leg Bulgarian Deadlift / Core Superset 4-5 sets
8-10 Reps on each leg Single Leg Deadlift
Superset with your choice of abs (Pick 1)
1) 10-25 GHD Sit Ups
2) 10-15 Bar Roll Outs
3) 15-20 Ball Crunches (with your back on the ball)
4) 10-15 Strict Hanging Leg Raises

5) 15-20 DB Weighted Sit Ups

Rest 2min. Repeat For 4-5 Total Working Sets.

B.) 3min. on 1 min off for 5 Rounds:
AMRAP:
8 Wall Balls (20/14lbs.)
8 Barbell Lunges (95/65)
8 Pull-UpsRest 1min.

Start where you left off for each round so that it’s easy to count your rounds and reps!

Left+Right = 2 reps on lunges

Mobility:

-GENERAL FLEXIBILITY STRETCHES

*standing hamstring pulses 10-15 pulses 3x 

*Piriformis stretch 30sec/side 2x 

*figure 4 stretch 30sec/side 2x

Booty Crew:

A.) EMOM 50 min:

Min 1) Row for Calories
Min 2) Hip Thrusts
Min 3) Hip Thrust Pulses
Min 4) Jump Rope
Min 5) Landmine Curtsy Rt Leg
Min 6) Landmine Curtsy Lt Leg
Min 7) Bike Calories
Min 8) Bulgarian Split Squats Rt Leg
Min 9) Bulgarian Split Squats Lt Leg
Min 10) REST

C.) Abduction Burn out:

50e Single leg Seated Banded Abductions

50e Clams

50 Spread Eagle Abductions

Workout of the Day Tuesday Nov 29th 2022

CrossFit:

A.) 5 Total Sets:
(0-2min.)
3-4 Power Clean and Jerks or Snatches

(2-4min.)
30/20 Cal Row or 20/10 Cal Bike or 400m Run

(4-6min.)
20-30 Hanging Weighted Knee Raises

*Soon as the clock hits 6min. you start back at the top and repeat for 5 total sets. This is a 30min. straight section.

*For the knee raises choose anywhere between 5-25lb. range.

Score is just the heaviest weight you completed on the olympic lift for 3.

A.) Accessory section: (Pick 1)

1.) 400m Farmer Carry with (2) heavy kettlebells
2.) 3 Sets of 10-12 Barbell Skull Crushers. Rest 90sec. between sets.
3.) 3 Sets of 10-12 Barbell Bicep Curls. Rest 90sec. between sets.
4.) You can superset #2 and #3

5.) 1-5 Muscle Ups EMOM 10 min.
5.) 1 Rope Climb or Legless Rope Climb every 60sec. x 10min. (Legless is starting with your butt on the floor. No jumping up)

Booty Crew:

45 min to finish: 

Go as heavy as possible and climb in weight each set:
12-10-8-6 (each leg) Single Leg DB RDL
15 Reverse Sit Ups

Immediately into;

Go as heavy as possible and climb in weight each set:
12-10-8-6(each leg) Barbell Curtsy Lunge *I don’t want you to use DBs
15e Cross Body V-Ups

Immediately into;

5 Rounds of:
12-15e Banded Kick Backs
20 Ball Crunches (lying on the ball)

Immediately into;

5 Rounds of:
12-15e Plate Abductions
15-18 Banded Dead Bugs

Workout of the Day Monday Nov 28th 2022

CrossFit: This is the LAST week of this training cycle! The NEW CYCLE starts Monday!

A.) Barbell Bulgarian Split Squat Super Set:
8-10e Barbell Bulgarian Split Squat
*Try and do the same weight or slightly more than last week!
SUPERSET with/
10-12 Standing Banded Abductions OR Banded Kick Backs on each leg
Rest 2min. Repeat For 3 Total Working Sets.
B.) 15min. AMRAP:
50 Russian KB Swings (70/53lbs.)
40 Push-Ups
30/25 Cal Row or 25/15 Cal Bike or 400m Run
20 Sit-Ups

Anyone get over 2 rounds!?

Mobility:

HIP ROTATION WORK 

*Hip 90/90 ER 30sec/leg 2x 

*Couch stretch 30sec/leg 2x

*ER Forward Splay 30sec 3x

Booty Crew:

A.) Complete this entire set 3 times through!

*If you have it in you try to do 10-12 reps each time

10 Barbell Hip Thrusts
10 B-stance Hip Thrusts RT leg
10 Barbell Hip Thrusts
10 B-stance Hip Thrusts LT leg
*Drop weight
10 Barbell Hip Thrusts
10 Single Leg Hip Thrusts RT leg
10 Barbell Hip Thrusts
10 Single Leg Hip Thrusts LT leg

B.) 4-5 Supersets
15 Barbell Squats (narrow stance)
15e Deficit Reverse Lunges
Max reps of your choice

C.) 4-5 Supersets

15 Banded RDLs (both legs)
15e Death March
Max reps abs of your choice