Workout of the Day Tuesday Aug 9th 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

I want to give you the option today to either clean and jerk OR snatch for this first piece. Not looking for big numbers, like last week. Just a solid 50% of your rep max that we can cycle through for the 5 reps. If you want to go a little heavier that’s fine, just don’t kill yourself today.
A.) 5 Rounds:

Min. 1) 5 Power Clean & Jerks (135/95lbs.)
Min. 2) 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Min. 3) 15 Toes-To-Bar
Min. 4) 60 Double Unders

Score is how many rounds you completed.
B.) 5 Rounds For Time:
20 Barbell Push Press (75/55lbs.)
20 Sit-Ups

After these 2 sections today, you’re going to be FEELIN it in your shoulders and abs 🙂

*You may lock your feet under some dumbbells if you like

Booty Crew:

45 min to finish: 

5 Rounds of:
10 Double Bicycles
10 Deficit KB Squat

Immediately into;

6 Rounds of:
8 Mermaids (each side)
6 Heavy Reverse Lunges (3 each)

Immediately into;

7 Rounds of:
7 DB Weighted Sit Ups
7 Barbell RDL (do a pulse at the bottom of each rep)

Immediately into;

8 Rounds of:
8 GHD sit Ups or GHD Leg Lifts
8 Heavy Curtsy Lunges (HEAVY)

Sweat:

This is a really fun one! Try to get all the work done in the time domain prescribed. If you finish early, you get extra rest 🙂

If you’re REALLY good at pull-ups and push-ups, you can try 50 of each as an advanced option.

*Also, all DB Snatches must touch the ground (Not from the hang)

(From 0-10min.)

100 Double Unders
50 Alt. DB Snatch 50/35lb.
40 Pull-Ups
30 Push-Ups

(From 10-25min.)

3 Rounds:
500m Row
400m Run

(From 25-35min.)

30 Push-Ups
40 Pull-Ups
50 Alt. DB Snatch 50/35lb.
100 Double Unders

Daily D:

3 Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
75 Double Unders
Rest 90sec. Between Sets

*Keep good quality reps on the presses
*Try to get the Double Unders Unbroken!

Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ

Rest as needed after Part A.
How Far Can You Go!?

Every 60sec. For 2 Rounds:
4 Double DB Snatches
4 Burpees
4 Air Squats

Immediately into;

Every 60sec. For 2 Rounds:
5 Double DB Snatches
5 Burpees
5 Air Squats

Immediately into;

Every 60sec. For 2 Rounds:
6 Double DB Snatches
6 Burpees
6 Air Squats

*Keep Adding 1 Rep Every 2 Rounds Until You Eventually Fail

Double DB Snatch Demo:
https://www.youtube.com/watch?v=e_YxppBYXew

*I Suggest 35lbs for men and 20lbs for ladies here so that it is light enough to get through a bunch of rounds. However, if you’re strong, you can bump this up to even 50s for men and 30s for women. Just depends on your strength level. Ideally everyone will make it 10-12min

Full Body Aesthetics Day 16:

Progressive Overload Movements (RPE: 9-10)
2 more reps on ALL 4 sets this week!
Barbell Hip Thrust (4 x 12)
Barbell Row (4 x 12)
Rest 2-3min. between sets
Accessory Movements (RPE: 7-8)
Reverse Grip Bench Press (3 x 10 )
DB Front Raises
https://www.youtube.com/watch?v=t7lt-q3mUAU

12-15 DB Front Raises
Immediately into;
Max Set of Banded Pull Aparts
Rest 90sec. Repeat For 3 Total Sets.
Banded Pull Apart
Single DB Skull Crusher (3 x 10 )
https://www.youtube.com/watch?v=X5Zc1trq4sM

*Use an incline bench for this today to switch up the angle.

Rest 90sec. between sets

Crossbody DB Curls (3 x 15)
15 rep on each arm. Do not alternate. Stay on one side for all 15. Then complete all 15 on the other side.

Rest 90sec. between sets

Barbell Ab Rollout (4 x 10 )
https://www.youtube.com/watch?v=WTJEESE8Hhg

Rest 90sec. between sets

*If you are really strong on these, then just move really slow for all 10 reps.

How to read “RPE”
RPE means “rate of perceived exertion.” 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!
Warm-up
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets 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 than your working sets. (For most of you, this all that’s needed)

Workout of the Day Monday Aug 8th 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

Week 2 of the 20 rep back squat program ya’ll! Here’s some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week. If it was too easy some of you can go up 15-20 lbs.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

*If you need more deets on today’s piece, please read the description on Aug 1st.

A.) Back Squat (Week 2 of 6)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.

B.) For Time:
100 Wall Balls (20/14lb.)
*At the top of every minute, complete 10 Alternating DB Snatches (50/35lb.)
*Start with Snatches

ADV 30/20lb. Ball

Quick + Nasty one today! Can anyone finish in SUB 10 minutes!?
Accessory Work
Been a big day, but if you’re feeling up to it, here’s a little extra accessory work:

3 sets of DB Russian Twists to failure
– Choose a weight that gets you between 15-20 reps
– Left + Right = 1 Rep
– Rest 60sec. Between Sets
– Make sure the DB touches the ground on both side on every rep
– Demo: https://www.youtube.com/watch?v=N5j0NbJvH4o

Mobility:

T-spine: *foam roller thoracic extension 30sec 3x

Knees: *side lying pretzel stretch 30sec/side 2x

Shoulders: *seated shoulder squeeze 30sec hold 3x

Booty Crew:

A.) 20 min to build to the heaviest weight you can:

20 rep Hip Thrust at 3010 Tempo
Max reps banded glute extensions after each set

B.) 20 min to complete 4-5 sets *Try to do both exercises on the same leg before switching

12e Single leg Deficit DB RDL (HEAVY)
8-10e Landmine Lunges (facing the plate)

C.) 10 min Max Reps of each exercise

15-20 Big DB Glute bridge with 3 abductions at the top

15ish reps Seated Good Mornings (get a good burn)

Sweat:

This is a really fun one! Try to get all the work done in the time domain prescribed. If you finish early, you get extra rest 🙂

If you’re REALLY good at pull-ups and push-ups, you can try 50 of each as an advanced option.

*Also, all DB Snatches must touch the ground (Not from the hang)

(From 0-10min.)

100 Double Unders
50 Alt. DB Snatch 50/35lb.
40 Pull-Ups
30 Push-Ups

(From 10-25min.)

3 Rounds:
500m Row
400m Run

(From 25-35min.)

30 Push-Ups
40 Pull-Ups
50 Alt. DB Snatch 50/35lb.
100 Double Unders

Daily D:

3 Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
75 Double Unders
Rest 90sec. Between Sets

*Keep good quality reps on the presses
*Try to get the Double Unders Unbroken!

Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ

B.
Rest as needed after Part A.
Metcon (AMRAP – Rounds and Reps)
How Far Can You Go!?

Every 60sec. For 2 Rounds:
4 Double DB Snatches
4 Burpees
4 Air Squats

Immediately into;

Every 60sec. For 2 Rounds:
5 Double DB Snatches
5 Burpees
5 Air Squats

Immediately into;

Every 60sec. For 2 Rounds:
6 Double DB Snatches
6 Burpees
6 Air Squats

*Keep Adding 1 Rep Every 2 Rounds Until You Eventually Fail

Double DB Snatch Demo:
https://www.youtube.com/watch?v=e_YxppBYXew

*I Suggest 35lbs for men and 20lbs for ladies here so that it is light enough to get through a bunch of rounds. However, if you’re strong, you can bump this up to even 50s for men and 30s for women. Just depends on your strength level. Ideally everyone will make it 10-12min.

Full Body Aesthetics Day 15:

Progressive Overload Movements (RPE: 9-10)
2 more reps on ALL 4 sets this week!
Barbell Back Rack Lunges (4 x 10)
DB Incline Bench Press (4 x 12)
Accessory Movements (RPE: 7-8)
Towel Pull-Ups (3 x Max Effort)
https://www.youtube.com/watch?v=_nb20JBfp7A

1min. of Towel Pull-Ups For Max Reps
Rest 1min. Repeat For 3 Total Sets

*If you can not do a towel pull-up, do an inverted pull-up instead:
https://www.youtube.com/watch?v=StFgXWeTUiU

Strict Press + Upright Row Superset
https://www.youtube.com/watch?v=_JkUm2IpJj0

8-10 Standing Barbell Strict Press
Immediately into;
Max Effort Barbell Upright row

Rest 2min. Repeat For 3 Total Sets.

*For scoring today, we are just going to use the press. However, I really want you to go deep in the pain cave on the upright rows to failure!

Barbell Skull Crusher (Reverse Grip) (3 x 10 )
https://www.youtube.com/watch?v=SK9u9cexHpI

Rest 90sec. between sets

*If you can not do the reverse grip, than regular is fine!

Barbell Bicep Curl  (3 x 21 )
7 Regular Grip Barbell Curls
Immediately into;
7 Narrow Grip Barbell Curls (inner bicep)
Immediately into;
7 Wide Grip Barbell Curls (outer bicep)

Rest 90sec. Repeat For 3 Total Sets

*Going to need to go on the lighter end on these today to get this all in one unbroken set.

Seated DB Calf Raises
8 Rounds: (4 minutes nonstop)
20sec. of Seated DB Calf Raises
10sec. Hold at the top

*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises. Will probably be between 8-12 reps.

*Choose something on the lighter end for weight, but not too light! Personally, I use 50-60lbs. on each leg. I see most ladies using 25-35lbs.

How to read “RPE”
RPE means “rate of perceived exertion.” 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!
Warm-up
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets 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 than your working sets. (For most of you, this all that’s needed)

Workout of the Day Sat Aug 6th 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

In Teams of 2:

A.) Death By Power Cleans + 300/225 Cal Row or Bike

Partner 1:
300/225 Cal Assault Bike

Partner 2:
(0-1min.)
2 Power Cleans
(1-2min.)
3 Power Cleans
(2-3min.)
4 Power Cleans
… And so on…

Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs 2 Power Cleans – after 60 seconds, partners switch.

Partner 1 goes for 3 Power Cleans while Partner 2 rides the bike.

Add 1 Power Clean per minute until you can not finish the given reps anymore or you reach 300/225 Calories.⁠

If for any reason you finish before 20min…. Perform as many deadlifts as possible until the 20min. Mark.

ADV 155/105
SUPER ADV 185/135?

If you still don’t get it… It’s essentially an EMOM, but you’re both working at the same time. Eventually, the cleans will get MUCH harder and both of you will be working extremely hard to finish. Try not to let the clock get you! Since you must finish the cleans within the minute!

B.) Same style workout….

Partner 1 will run 200m
Partner 2 will do Max Air Squats

When Partner 1 gets back, you will switch…

Keep this going until you reach 300 Air Squats.

Time CAP: 15min.

Sweat:

“Team Cardio + Abs”

35min. AMRAP:
50 Cal Assault Bike
50 Cal Row
50 DB Deadlifts (70/50s)
50 Box Jump Overs (24/20″)
50 Toes-To-Bar
50 Sit-Ups
50 Russian Twists with 45/30lb DB

… Then 40 of all that
… Then 30 of all that
… Then 20 of all that
… Then 10 of all that

*Teams of 2. Only 1 person works at a time. Feel free to trade the row for a ski, but no back and forth, that’s your machine the whole time. Can you finish?

Left + Right = 1 rep on russian twists.

Daily D:

DENSITY Day

The workout:

1.) 5min. of DB Lateral Lunges

2.) 5min. of Feet Elevated Push-Ups

3.) 5min. of Leaning DB Lateral Raises
*Switch sides every 5-6 reps nonstop

4.) 5min. of Single DB Bicep Curls

5.) 5min. of Single DB Skull Crushers

The details:
– Shoot for as many reps as possible at each station! (Goal is between 50-70 reps)
– Rest 2min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 10-20sec.
– For weight, you want to choose something that you can do for like a set of 10-15 reps (30-40% of your 1 rep max). Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

*Put your scores below

DB Lateral Lunges  (5min. for MAX REPS)
Banded Push-Ups (Feet Elevated) (5min. for MAX REPS)
Leaning Lateral DB Raises (5min. for MAX REPS)
Single DB Bicep Curl  (5min. for MAX REPS)
Single DB Skull Crusher (5min. for MAX REPS)

Full Body Aesthetics Day 13: REST DAY

Workout of the Day Friday Aug 5th 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

Weightlifting
This is a new piece I created to help everyone build some serious overhead strength and skill. While you will be limited by the weight you can strict press, this will help fatigue you just enough to have to use the next movement down the list correctly and efficiently. Each progression should help you lift considerably more weight, so as you fatigue with the same weight, this will be true for sheer reps as well.

Remember these few things:
1.) Strict Press does not allow any dipping at the knee. It’s STRICTLY your shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip. You get to PUSH with your legs.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Making this the most skillful movement, but also the one that allows you to lift the most as well. JERK yourself under the bar.

A.) Shoulder Complex  (3 x 1)
1 Rep is:

2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)

B.) Complete 300 Reps in any rep scheme or order you like using only these 3 movements:

Rowing or Biking Calories or Box Jumps
Toes-To-Bar
Burpees

Accessory Work
A little extra credit today if you’re up to it!

400 Meter Farmer Carry with (2) Kettlebells

53-70s for men
26-53s for women

Mobility:

-KNEE HEALTH 

*side lying pretzel stretch 30sec/side 2x 

 

*standing hamstring stretch 

30sec/side 2x

 

*wall squats 10squats 3x

Booty Crew:

A.) Complete 4-5 Sets:

8 Dead Stop Hip Thrusts with 5 pulses at the top of each rep

Superset with Max Reps Glute Bridges with the same barbell

*The weight should be really heavy on the Hip Thrust, I want it to feel like a heavy single every time you lift it.

B.) EMOM 40 min: Max reps each min LOVED THIS LAST WEEK!

Min 1) Curtsy Step Ups Rt Leg
Min 2) Curtsy Step Ups Left Leg
Min 3) Plank
Min 4) Reverse Sit Ups
Min 5) Standing Banded Glute Abductions Lt Leg
Min 6) Standing Banded Glute Abductions Rt Leg
Min 7) Hollow Hold
Min 8) Ball Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Sweat:

We haven’t done a long grinder with no rest in a while!

If you want beef it up a little, use a 55/35lb. plate on the ground to overheads and a 30/20lb. wall ball. I think that’s still finish-able for most of you.

Metcon (Time)
35min to finish…

1000m Row

100 Plate Ground To Overheads (45/25lb.)

1000m Run

100 Wall Balls (20/14lb.)

1 Mile Assault Bike

100 Heavy Russian KB Swings (70/53lb.)

Daily D:

For Time:

400m Farmer Carry with (2) 45/30lb. DBs
Immediately into;
5 rounds of:
10 Toes-To-Bar
10 Sit-Ups
10 DB Russian Twists (45/30lb.)
Immediately into;
400m Farmer Carry with (2) 45/30lb. DBs

Got extra time today? You can try 800m Buy in and cash-out Farmer Carries or make that middle section 7 rounds.

Full Body Aesthetics Day 12:

DENSITY Day
Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically,  you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 30-40% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!

In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂

REST 3-4min. AFTER EACH STATION

Lateral Barbell Lunges (7min. For Max Reps)
DB Bench Press (7min. For Max Reps)
3 Point Landmine Row (7min. For Max Reps)
Leaning Lateral DB Raises (7min. For Max Reps)
Supinated DB Curls (7min. For Max Reps)
Tricep Pull-Downs (7min. For Max Reps)
Weighted Hanging Knee Raises (7min. For Max Reps)
Warm-up
ALL of the reps above are “Working Reps.” Be sure to do a few warm up sets before hitting each section. Yes, even though it’s light today, you still need to work through a few reps to get the muscles primed and ready.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio (Row, bike, etc)
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 than your working sets. (For most of you, this all that’s needed)

Workout of the Day Thursday Aug 4th 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

B.) 3 Supersets:

3-5 Front Squats (70-80% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Try not to take longer than 20-30sec. between movements

B.) 3 min on 1 min off for 5 Rounds:
3min. AMRAP:
10 American KB Swings (53/35lbs.)  / A-Squats to plates (2-45s/1-45)
10/8 Cal Row or 8/6 Cal Bike or 150m Run (busstop)Round 1: As written above
Round 2: 10 A- Squats  + Cardio
Round 3: As written above
Round 4: 10 A- Squats  + Cardio
Round 5: As written above

Nice little couplet here, with some big attitude. Can you get the same amount of rounds and reps on the last round as your first!?

For scoring purposes, start where you left off going into the next round.

*Make sure you are alternating between A- squats and KB Swings each round 🙂
A-squats demo:

https://www.youtube.com/watch?v=xYscjRxglNc
*Men ADV is a 70lb. KB
*Women ADV is a 53lb. KB

Booty Crew:

50 Barbell Hip Thrusts
50 Lemon Squeezers
50 Curtsy Lunges
50 Double Bicycles
50  KB Sumo Squats with a pulse
50 Tap Crunches
50 DB Lateral RDL EACH side
50 Barbell Roll Outs
50 Side Lying Plate Abductions EACH side
50 GHD Sit Ups

Sweat:

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. You will essentially be doing 20 Single Arm Devil Presses to start.

Can you finish in 30min or less?

Time CAP: 35min.

Advanced Option: 70lb. Single Arm Devil Press for men. 50lb. For women.

For Time:

10 Single Arm Devil Press (50/35lb.)

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups
40 Cals of Choice

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups
40 Cals of Choice
80 Push-Ups

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups
40 Cals of Choice
80 Push-Ups
160 Double Unders

Single Arm Devil Press Demo:
https://www.youtube.com/watch?v=zCrgj9pbWas

Daily D: REST DAY

Full Body Aesthetics Day 11:

Progressive Overload Movements (RPE: 9-10)
This week, your goal is to lift the same weight for 2 more reps on ALL 4 sets!
Single Leg Deadlift (4 x 8 )
Seated DB Military Press (4 x 10 )
Accessory Movements (RPE: 7-8)
Incline DB Fly  (3 x 15)
Straight Arm Lat Pull-down

https://www.youtube.com/watch?v=dDhc6emLrck

Rest 90sec. Repeat For 3 Total Sets.

*On your last set, we are going to do a drop set. So, after your set of 10, drop the weight or resistance about 20% and complete as many as possible… Then drop it another 20% and go to failure.

*If you have access to a cable machine, use it! The video is a band setup.

Double DB Tricep Extension (3 x 10 )
Alternating DB Curls  (3 x 12 )
Standing Barbell Calf Raises  (4 x 10 )

https://www.youtube.com/watch?v=G4RJBMAoypw

Rest 90sec. between sets

*Go as heavy as possible here. Flex and SQUEEZE at the top of every rep for 1 sec.

How to read “RPE”
RPE means “rate of perceived exertion.” 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!
Warm-up

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets 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 than your working sets. (For most of you, this all that’s needed)

Workout of the Day Wednesday Aug 3rd 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

A.) Super-Duperset (all 3 movements together):

6-8 Barbell Bench Press
8-10 Single Arm DB Bent Over Rows
8-10 Banded Straight Arm Lat Pull-Downs

Rest 2min. Repeat For 3 Total Working Sets.

Single Arm DB Bent Over Row
Straight Arm Lat Pull-down (3 x 10)
B.) 6 Rounds For Time:
6 Deadlifts (225/155lbs.)
6 Wall Balls (20/14lb.)
6 Box Jumps (24/20″)Immediately into;

5 Rounds For Time:
5 Deadlifts (225/155lbs.)
5 Wall Balls (20/14lb.)
5 Box Jumps (24/20″)

Immediately into;

4 Rounds For Time:
4 Deadlifts (225/155lbs.)
4 Wall Balls (20/14lb.)
4 Box Jumps (24/20″)

ADV is a 30lb. Wall Ball for Men
ADV is a 20lb. Wall Ball for Women

Mobility:

-ALL BODY MOBILITY

*sphinx pose 45sec 3x  

*kettlebell arm bar 30sec/side 2x

 

*lateral lunge pulses 10pulses/side 3x 

Booty Crew:

A.) 25 min to finish 4-5 sets (4:30 class 20 min)

10 Banded Hip Thrusts + 10 Kas Glute Bridges

Max Side Lying Plate Abductions

*Rest as needed after each set

B.) 4 sets *I really want you to use the heaviest weights here as possible 

12 Heavy Bulgarian Split Squats

12 Weighted Step Ups

15 Banded Single leg KB RDL

15 Banded Lat Pull Downs

15 Upright Rows

*Evening class skip arms

C.) 10 min Abs Coaches Choice (morning class only)

Sweat:

3 Rounds:

3min. AMRAP:
7 Overhead Squats (just the bar)
7 Toes to Bar
7 Cal Bike

Rest 1min. (go to next AMRAP below)

3min. AMRAP:
8 Front Rack Lunges 75/55lbs.
8 Wall Balls 20/14lb.
8 Cal Row

Rest 1min. (go to next AMRAP below)

3min. AMRAP:
9 Up Downs
9 Crossbody Toes Taps
9 Air Squats

Rest 1min. (go back to the first amrap)

RX+ is 75/55lb bar for the OHS.

Each full round is 12min. (36min. Total).

———————————————

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Plank Toes Taps:
https://www.youtube.com/watch?v=czT4O5HN4VA

Daily D:

“Big Glute, Hamstring, and Quad Superset”

50 Single Leg RDL’s
immediately into;
50 Bulgarian Split Squats
Immediately into;
50 DB Hip Thrusts

Rest 1min. Repeat For 2 Total Sets.

On the first 2 movements, it’s 50 reps total, so 25 each leg. You may switch sides whenever you like. Choose a weight here that is challenging enough where you do have to take a few quick breaks per movement, but not heavy that you can’t repeat it again for the 2nd round. Personally, I see most men using between 50-70lbs DBs and ladies between 25-35s on the first 2 sections. For the hip thrust, you may use something heavier if you have access to heavy DBs. If not, I recommend pausing and squeezing hard at the top of each rep to get the most out of the light weights if that’s all you have.

Single Leg RDL’s:
https://www.youtube.com/watch?v=miFV8SN_85U

Bulgarian Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8

DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU

10 Rounds For Time:
30 Double Unders
15 Air Squats

Just a little cherry on top for the leg day here. Some heavy breathing paired up with JUST A LITTLE more legs 🙂

Interested to see if anyone can finish this in 5min. That would be 30sec. a round nonstop… Which would be very impressive!

Full Body Aesthetics Day 10: REST DAY

 

Workout of the Day Tuesday August 2nd 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

Little bit of lifting and cardio mixed together for our first piece today. Recommended percentages below.
A.) Every 4min. x 5 Rounds:
400m Run
3 Power Clean & Jerks (Climbing)

Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling today!

Round 1: 40% of 1 Rep Max
Round 2: 50% of 1 Rep Max
Round 3: 60% of 1 Rep Max
Round 4: 70% of 1 Rep Max
Round 5: 80% of 1 Rep Max

B.) 15min. to get as far as possible…
3 Rounds:
15 Toes-To-Bar
6 Single arm Devil Press (50/35)
Immediately into;
3 Rounds:
10 Toes-To-Bar
4 Devil Press (50/35)
Immediately into;
3 Rounds:
5 Toes-To-Bar
2 Devil Press (50/35)Max Double Unders in remaining time…
Can you get to the dubs?!

Score is just the number of double unders you get.

Booty Crew:

A.) 45min AMRAP: Big Chipper
8 Banded Back Squats
8e Banded Skater Plyos
7e Front foot elevated Stationary Lunges
7e DB Donkey Kicks
6e Curtsy Lunges
6e Landmine Lateral RDL
5e Shouldered Landmine Squats
5e Step Ups

Sweat:

In Teams of 2:

COMPLETE 1,000 REPS FOR TIME:

Assault Bike Calories
Sit-Ups
Barbell Push Press (75/55lbs.)
Sumo Deadlift High-Pulls (75/55lbs.)

Rules of this workout:

1.) You can break it up into ANY rep scheme you like.

2.) You must complete a minimum of 100 reps of EACH movement. After that, you can do whatever you like to reach the 1000 rep mark. For example, you could do 100 of each and then do the next 600 reps at just the Assault Bike station… Prob not the best idea, but it is an option 😉

3.) ONLY 1 athlete can work at a time.

EXCITED to see times and strategies on this!

Time CAP: 40min.

Advanced option: Add weight to the sit-up. A 35-45lb. DB  across the chest  for guys and a 20-30lb. DB for women. Like this:
https://www.youtube.com/watch?v=7HOeW1m684I

Advanced option #2: Use 95lbs. on the barbell movements for men and 65lbs. for women!

Daily D:

2min. AMRAP:
20 Alternating DB Snatches 45/30lb.
Max Handstand-Push-Ups

Rest 1min. Repeat For 4 Total Sets.
Advanced: Strict HSPU’s

Rest as needed between sections.
2 Rounds:
1min. of DB Upright Rows (right)
1min. of DB Push Press (right)
1min. of DB Upright Rows (left)
1min. of DB Push Press (left)

Use a weight here that you can move through almost the entire minute. It still need to be challenging, but ideally you do not rest on any particular section more than 1-2 times. I think  25-35lbs will be good for most men and 15-20lbs. the ladies. However, that is just my guess.

DB Upright Row:
https://www.youtube.com/watch?v=lR4zq1oweZA

Rest as needed between sections.
8 Rounds:
20sec. of Seated Knee Tucks
10sec. Rest

*Optional to use a little weight
https://www.youtube.com/watch?v=09UyhjFuiy0&pbjreload=101

Full Body Aesthetics Day 9:

Progressive Overload Movements (RPE: 9-10)
This week, your goal is to lift the same weight for 2 more reps on ALL 4 sets!
Barbell Hip Thrust (4 x 10 )
Barbell Row (4 x 10 )
Rest 203min. between sets
Accessory Movements (RPE: 7-8)
Flat Barbell Bench Press
Set 1: 50% effort x 12-15 reps
Set 2: 70% effort x 8-10 reps
Set 3: 80% effort x 6-8 reps
Set 4: 90% effort x 4-6 reps, then immediately drop down to the weight you used on set 1 for max reps to failure.
Rear Delt Swings  (3 x 20)
https://www.youtube.com/watch?v=JJr1b_qBZPI

Rest 90sec. between sets

*These are SPICY!

Bench Dips (3 x 10 )
https://www.youtube.com/watch?v=5H5nKVULKQs

Rest 90sec. between sets

*You may use parallel bars here as well if you have them

Close Grip Barbell Curls (3 x 15)
“21 Rep” Landmine Sit-Ups
https://www.youtube.com/watch?v=J99PE_At6hQ

4 sets of Landmine 21’s
– 7 reps right arm
– 7 reps left arm
– 7 reps both arms

Rest 60sec. Between Sets.

*Add some weight if you’re strong at these 🙂

How to read “RPE”
RPE means “rate of perceived exertion.” 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!
Warm-up
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets 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 than your working sets. (For most of you, this all that’s needed)

Workout of the Day Mon Aug 1st 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

A.) Today starts day 1 of the 20 rep squat program! This will repeat every Monday for the next 6 weeks. Here’s the details:

1.) Everyone must hit a 2-3 rep max back squat FIRST. This will help the weight feel lighter and give you the best chances of hitting your numbers for the day. It doesn’t matter if you hit an all time personal best here. Its main purpose is just to help you lift more for the 20 rep.
2.) As soon as you finish #1, you will rest a few minutes and get ready to hit your 20 rep max. YOU ONLY GET 1 SHOT AT IT and it’s only 1 set for the day. Guys shoot for 60ish% of what you hit for your heavy 2 rep today. Ladies can usually do 70% of what they hit for their heavy 2. The first time you ever try it, is always tough on what to pick for your weight, but I always suggest going on the heavier side of your guess than the lighter side. Most peoples first day is usually too easy. This needs to have you literally shaking after 13-14 reps. And you should feel like you’re going to fail at reps 17-20.
3.) Every Monday, you will add 5-10lbs. to whatever you did the previous week. Even if it was the hardest thing you’ve ever done. You MUST add EVERY WEEK. If you failed the previous week, then you know you can opt to try again or add weight anyway if you were just having an off day.
4.) Let’s F***ing GOOOOO!

B.) For Time:

10 Pull-Ups

20/18 Cal Row or 18/15 Cal Bike or 300m Run
10 Pull-Ups

30 Overhead Squats (45/35lb bar)
20/18 Cal Row or 18/15 Cal Bike or 300m Run
10 Pull-Ups

40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20/18 Cal Row or 18/15 Cal Bike or 300m Run
10 Pull-Ups

50 Push-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20/18 Cal Row or 18/15 Cal Bike or 300m Run
10 Pull-Ups

Mini “accumulator” workout. Each section adds a new movement and there are NO rest between sections. Can you finish this whole thing in 15min or less!?

Mobility:

-THORACIC OPENERS 

*forward lunge with spinal twist 30sec/side 2x 

*foam roller thoracic extension 30sec 3x 

*Quadruped rotations 10rotations/side 3x

Booty Crew:

A.) 20 min to build to the heaviest weight you can:

20 rep Hip Thrust at 3013 Tempo
Max reps banded glute extensions after each set

B.) 20 min to complete 4-5 sets *Try to do both exercises on the same leg before switching

12e Single leg Deficit DB RDL (HEAVY)
8-10e Landmine Lunges (facing the plate)

C.) 10 min Max Reps of each exercise

15-20 Big DB Glute bridge with 3 abductions at the top

15ish reps Seated Good Mornings (get a good burn)

Sweat:

Try to get the prescribed work done in the specific time caps. If you finish anything early you get extra bonus rest!
4 Rounds:

(0-2min.)
30 Cal Row

(2-4min.)
2 Rounds:
5 Burpees
10 DB Lunges 35/25s+
15 Air Squats

(4-6min.)
30/20 Cal Assault Bike

(6-8min.)
30 KB Russian Swings 70/53lb.

(8-9min.)
Rest

*Feel free to try 45/35s on the DB Lunges.

**If you need to scale the 2nd section to 4/8/12 or even 3/6/9 to get it done with enough rest to keep moving, do it!

Daily D:

2min. AMRAP:
10 DB Deadlifts 50/35s
10 Toes-To-Bar

Rest 1min. Repeat 4 Rounds.

On the deadlifts, make sure that BOTH sides of the DB touch the ground on EVERY rep. NOT just 1 side. That lower angle is specific for hitting your glutes hard!
Rest 3min. (Including the 1min.)
2min. AMRAP:
10 Air Squats
20 Double Unders

Rest 1min. Repeat 4 Rounds.

Full Body Aesthetics Day 8:

Progressive Overload Movements (RPE: 9-10)
This week, your goal is to lift the same weight for 2 more reps on ALL 4 sets!
Barbell Back Rack Lunges (4 x 8 )
DB Incline Bench Press (4 x 10 )
Accessory Movements (RPE: 7-8)
Incline Seal Rows (3 x 10 )
lee: Barbell Upright Row  (3 x 12 )
Lee Priest Tricep Extensions (3 x Failure )
https://www.youtube.com/watch?v=_2NH_ZqOJNY

– 3 sets to failure
– Rest 90sec. between sets
Reverse Grip Barbell Curl (3 x 12 )
Seated DB Calf Raises
https://www.youtube.com/watch?v=WSOtYQLefI8

1min. of Seated DB Calf Raises
Rest 60sec. Repeat For 4 Total Rounds.

*Weights to use for each round
– Round 1: 50% effort (15-20 reps)
– Round 1: 60% effort (12-15 reps)
– Round 1: 70% effort (10-12 reps)
– Round 1: 80% effort (8-10 reps)

*If you have access to a seated calf machine, use it instead!

How to read “RPE”
RPE means “rate of perceived exertion.” 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!
Warm-up
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets 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 than your working sets. (For most of you, this all that’s needed)

Workout of the Day Saturday July 30th 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

Partner Workout
With a running clock, complete the 3 Mile Run as fast as possible (“For Time”). While Partner A Runs, Partner B completes as many rounds and repetitions as possible (“AMRAP”) of 5 Power Cleans, 10 Wall Balls, and 15 Push-Ups. Switch as necessary and pick up where the other partner left off.

We have 2 separate scores today! Time on the run and totals rounds and reps on the AMRAP.

3 Mile Run For Time 

While Partner A Runs, Partner B completes:

AMRAP of:
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lbs.)
15 Push-Ups

Partners switch as necessary to finish as fast as possible!

I personally would do this as 24 rounds of 1 or 2 rounds of the AMRAP while the other partner runs 200m.

Sweat:

The first 2 sections are not meant to be finished, but they are there to give you that short burst training stimulus. So be sure you go HARD and try and get as far as possible! Then… We can see what you’re made of at the end on section 3! The goal is to try and finish in under 15min 🙂
5min. to get as far as possible…
20 Cal Row
30 Wall Balls (20/14lb.)
20 Pull-Ups
30 Barbell Push Press (75/55lbs.)
20 Burpees
30 Front Squats (same bar)
20 American KB Swings (53/35lb.)
30 Sumo Deadlift High-Pulls (same bar)
20 Cal of Choice

Rest 90sec.

10min. to get as far as possible…
Same workout as above

Rest 3min.

FOR TIME!
Same workout as above 😊

Now this is going to be a fun one!

Daily D:

DENSITY Day
The workout:

1.) 5min. of DB Goblet Squats

2.) 5min. of Alternating DB Push-Ups

3.) 5min. of Strict Pull-Ups
**Try to do 50% regular grip and the other 50% with underhand grip (chin-ups).

4.) 5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)

5.) 5min. of Weighted DB Sit-Ups

The details:
– Shoot for as many reps as possible at each station! (Goal is between 50-70 reps)
– Rest 2min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 10-20sec.
– For weight, you want to choose something that you can do for like a set of 10-15 reps (30-40% of your 1 rep max). Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

*Put your scores below

DB Goblet Squat (5min. for MAX REPS)
Alternating DB Push-Ups  (5min. for MAX REPS)
Pull-ups (5min. for MAX REPS)
Keep this strict for as long as possible! Then, if you must, you may start to use a little kip to help you squeeze out the last minute or so.

*Remember, I want you to switch your grip here every other round. Regular grip then underhand (back and forth)

Single Leg Deficit DB Calf Raises  (5min. for MAX REPS)
DB Sit-Ups (5min. for MAX REPS)

Full Body Aesthetics Day 6: REST DAY

 

Workout of the Day Friday July 29th 2022

 

Nocco, Protein Shakes and Meals all available in the big fridge for purchase in the Glofox app under “Store”.    Sign up on the whiteboard for a daily Challenge to complete throughout the month of August!

CrossFit:

A.) Every 2:30 x 10 Rounds:
250m Row or 0.4 Mile Bike or 300m Run
8 Toes-To-Bar
* Power Snatches (climbing)

Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-10: 1 snatches

B.) 9min. to finish….
75 Push Jerks (115/75lb.)
EMOM complete 8 American KB Swings 53/35lb.

ADV is 70/53 for 6 reps

P.S. You are starting with swings 🙂

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.) Complete 4-5 Sets:

8 Dead Stop Hip Thrusts with 5 pulses at the top of each rep

Superset with Banded KB RDLs  (Band around your hips, both feet on the ground)

*The weight should be really heavy on the Hip Thrust, I want it to feel like a heavy single every time you lift it.

B.) EMOM 40 min: Max reps each min

Min 1) Curtsy Step Ups Rt Leg
Min 2) Curtsy Step Ups Left Leg
Min 3) Plank
Min 4) Reverse Sit Ups
Min 5) Standing Banded Glute Abductions Lt Leg
Min 6) Standing Banded Glute Abductions Rt Leg
Min 7) Hollow Hold
Min 8) Ball Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Sweat:

The only weights we are using today is a plate! This is a SUPER FUN piece though, so get ready for all the smiles during this one 🙂

Also, I prescribed the weight on the first 2 sections, but the curls, tricep extensions, and sit-ups will most likely be individualized there. Make sure you pick something that is challenging, but that you can still constantly move through for the given time!

7min. AMRAP:
10 Plate Ground-To-Overheads (45/25lb.)
5 Toes-To-Bar

6min. AMRAP:
10 Cal Row
10 Cal Bike

5min. AMRAP:
5 Plate Squat Clean Thrusters (45/25lb.)
10 Push-Ups

4min. AMRAP:
8 Cal Row
8 Cal Assault Bike

3min. AMRAP:
10 Plate Curls
10 Plate Tricep Extensions

2min. AMRAP:
Max Plate Sit-Ups

1min. AMRAP:
6 Cal Row
6 Cal Assault Bike

1min. Rest After EVERY AMRAP!

Movement Demos:

Plate Ground-To-Overheads:
https://www.youtube.com/watch?v=U3x_-pSUvXA

Plate Squat Clean Thrusters:
https://www.youtube.com/watch?v=eMuBym6uC7g

Plate Curl + Tricep Extension:
Taking a regular plate and perform a bicep curl, then the tricep extension is overhead like DB’s but with the plate. These are actually awesome, you’re gunna love it!

Daily D:

21min. EMOM:
Min. 1) 60 Double Unders
Min. 2) AMRAP of “Complex”
Min. 3) Rest

Complex:
2 Devil Press 50/35lbs.
4 Push Press

*So, the hardest part of this workout is minute 2. You’re doing as many reps as possible of 2 devil press and 4 push press. After the 2nd devil press, go straight into your push presses! This gunna be an absolute shoulder GRINDER!

*Try to keep hitting the same amount of reps on each of the 7 rounds 🙂

*Are you really good at double unders? Try 75! Bad at double unders? Then do single unders for 45sec.

Full Body Aesthetics Day 5:

DENSITY Day
Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically,  you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 30-40% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!

In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂

REST 3-4min. AFTER EACH STATION

Back Squat (7min. For Max Reps)
Incline Partial DB Cleavage Cutters (7min. For Max Reps)
Pull-ups (7min. For Max Reps)
DB Lateral Raise (Thumb Up) (7min. For Max Reps)
DB Hammer Curls (7min. For Max Reps)
Double DB Skull Crushers (7min. For Max Reps)
DB Sit-Ups (7min. For Max Reps)
Warm-up
ALL of the reps above are “Working Reps.” Be sure to do a few warm up sets before hitting each section. Yes, even though it’s light today, you still need to work through a few reps to get the muscles primed and ready.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio (Row, bike, etc)
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 than your working sets. (For most of you, this all that’s needed)