Workout of the Day Wednesday Jan 25th 2023

CrossFit:

A.) Every 3min. x 5 Rounds:
6-8 Barbell Bench Press
6 Deadlifts

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

*Go as Heavy as Possible on the Bench Press 🙂

B.) 5 Rounds For Time:
5 Front Squats***
10 Toes-To-Bar
15/12 Cal Row or 12/8 Bike or 300m Run

Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 185/135

ADV Numbers:
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
Round 4: 205/145
Round 5: 225/155

I would definitely like everyone to be ascending in weight on this, so pick a weight scheme that works for you if you don’t see it here! Should be done between 10-15min. Ideally the 15min. would best! That would mean that you picked challenging enough weights 🙂

Mobility:

With a PVC Pipe

-Bent over thoracic rotation 10×3/side 

-SL RDL isometric hold w/pvc press 10×3/leg 

-prone OH press 10×3

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

A.) 3×7 One and a quarter strict press 
One and a quarter strict press

*Rest 2:00 between sets.

*One full rep = Bar starting on the shoulders, pressing to the eyes, back down to shoulders, and then all the way above the head. Watch the video for a better reference!

*These will be sneaky hard so don’t over estimate how much weight you can use.

Accessory Movements

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

B.) Heel Elevated Back Squat
Heel Elevated Back Squat

Set 1: 12 reps

Set 2: 10 reps

Set 3: 8 reps

Set 4: 8 Reps

*Increase the weight as the reps decrease.

*Rest 2:00 between sets.

*Record your weight for the sets of 8.

C.) 3×12 Banded Incline DB Bench Press 
Banded Incline DB Bench Press

*Rest 90 seconds between sets.

*Final set 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

D.) DB Gorilla row 

3×8-12 (each arm)

*Rest 90 seconds between sets.

E.) 3×10 Supinated DB Curls 
Supinated DB Curls

*Rest 90 seconds between sets.

*The final set is a drop set.

*Go to failure on the drop 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 the bent over row with 50 LB DBs, then grab the 35 LB DBs and take the set to failure.

F.) 3x Max Reps Tricep Push-Downs
Tricep Push-Downs

3x “Max” Reps

*Rest 90 seconds between sets

*Aim for 15+ Reps

G.)  Weighted Hanging Knee Raises 

4x “Max” reps

*rest 90 seconds between sets.

*Try to get at least 8 reps if you’re adding weight.

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 24th 2023

CrossFit:

A.) Push Jerk / Chin Ups
Every 3min. x 6 Rounds:
3 Push Jerks (Heavy as possible)
5-6 Weighted Chin-Ups (Underhand)

*Make sure you are warm before you start. I would like ALL sets to be challenging. You may climb a little, but I do not want any easy sets.

*For the weighted Chin-ups, you can stick a plate between your legs or use a belt with plates or kettlebells attached.

B.) 3min. to get as far as possible….
10 DB Snatches 50/35
20 Push-Ups
30/25 Cal Row or 25/20 Cal Bike or 400m Run
40 Double Unders
50 Sit-Ups
60 Pull-Ups

Rest 1min.

5min. to get as far as possible….
(Same Workout)

Rest 2min.

8min. to get as far as possible….
(Same Workout)

Can anyone finish that last round in the 8min. time cap!? Gunna be CLOSE!!!

Score is all reps combined from all 3 AMRAPs.

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

Workout of the Day Monday Jan 23rd 2023

CrossFit:

A,) Back Squat / Lateral Lunge Superset

6 Reps Back Squat
superset with;
6-8 Lateral Barbell Lunges on each leg
Rest 2min. Repeat For 3 Total Sets.

*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 7 weeks.)

Lateral Barbell Lunges (3 x 6-8)
Lateral Barbell Lunges
B.) 18min. to finish or get as far as possible…

Run 400m

10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

Run 400m

10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

Run 400m

A little “Holleyman style” piece with some running today.

Mobility:

*Med ball table top squeeze 30sec 3x

*Frog stretch 30sec 3x

*Sumo squat pulses 20pulses 3x

Booty Crew:

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

Workout of the Day Sat Jan 21st 2023

CrossFit:

“A Chipper” Teams of 2:
(Only 1 person works at a time)

Get as far as possible in 35 minutes:
50 Cal Row or 40 Cal Bike
50 HSPU’s
50 Deadlifts 185/135
50 Toes-To-Bar
50 Box Jump Overs 30/24
50 Toes-To-Bar
50 Deadlifts 185/135
50 HSPU’s
50 Cal Row or 40 Cal Bike

Immediately into the same thing at 25 reps.

Workout of the Day Friday Jan 20th 2022

CrossFit:

A.) Strict Press/Russian Twist Superset

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

*Your goal today is to hit all 3 sets with the same weight as last week, but for 8reps instead of 7. Next week will be a recovery week, followed by a NEW cycle the following week!

B.) Get as far as possible in 15min….

10 Alt DB Snatches (50/35lb.)

20 Wall Balls (20/14lbs.)
10 Alt DB Snatches

30 Double Unders
20 Wall Balls (20/14lb.)
10 Alt DB Snatches

40 Push Press (115/75)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches

50 Sit-Ups
40 Push Press (115/75)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches

*Accumulator style!
*No rest between sections.
*Can you finish in 15min. or less!?

Mobility:

-ALL BODY MOBILITY

*sphinx pose 45sec 3x  

*kettlebell arm bar 30sec/side 2x

*lateral lunge pulses 10pulses/side 3x

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

Workout of the Day Thursday Jan 19th 2022

CrossFit:

The goal is to make it to 40 minutes…

Odd minutes: 15/12 Cals on Cardio of choice (200m Run) or 50 Dubs
Even minutes: 1 Round of Cindy

Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Cardio Notes:
You may choose any cardio you like and swap between them at any point. If you know you can’t hang with 15/12 cals, then scale it back to 12/9. You can always start high and scale as you go as well, BUT…. You should keep a good mental attitude about what you KNOW you can do and stick with it! Don’t just scale it back because it’s getting hard… Because it is for sure going to get hard. Stay strong!

Cindy Notes:
If you need to scale the round of Cindy then modify those reps from 5-10-15 to something like 3-6-9….

Score is Rounds completed RX only.

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.) EMOM 14 min:

Min 1.) Max reps DB Glute Bridges

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

D.) 5 min Standing Banded Abductions

Workout of the Day Wed Jan 18th 2022

CrossFit:

A.) Deadlift / Plank Superset

8 Reps Deadlift
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.

*Your goal today is to hit all 3 sets with the same weight as last week, but for 8reps instead of 7. Next week will be a recovery week, followed by aNEW cycle the following week!

B.) 5 min on 1 min off For 3 Rounds

“Fight Gone Bad” style. You will be completing as many reps as possible at each station. There is NO REST between stations, so be sure to have everything setup close by!

1min. of Toes-To-Bar
1min. of Alt. Barbell Lunges (95/65)
1min. of Box Jumps 20″
1min. of Cals on the Rower or Bike or 200m Run
1min. of American KB Swings 53/35lb.
1min. of REST

This will be over before you know it, so make sure you’re moving as fast as you can!

Mobility:

*standing hamstring pulses 10-15 pulses 3x

*Frog stretch 30sec 3x

*Open Books 10/side 3x

Booty Crew:

A.) 20 min to find the Heaviest weight

7 Hip Thrusts+ 7 Kas Glute Brides+ 7 Pulses+Max Hold at the Top
Superset with Abs of your choice

B.) Landmine Complex 8 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)

Workout of the Day Jan 17th 2022

CrossFit:

A.) Power Clean and Jerk
Spend 15min. working up to a 90% effort Power Clean and Jerk.

Save some in the tank for part 2 below. You’re gunna need it 🙂

B.) “Grace” For Time:
30 Clean and Jerks, 135# / 95#
Time to test an old school CLASSIC!

Your goal is to hang onto that bar for as many touch and go reps as absolutely possible!

If you need to scale this, I would say to choose a weight that you could do 10 touch and goes with in a row if you had to.

PLEASE GIVE IT ALL YOU HAVE TODAY! This one is only as hard as you make it.

PUMP THE MUSIC and LET’S GO!

Optional Extra Credit: (Pick 1 or 2 of these)

1.) 400m Farmer Carry with (2) 53/35lb Kettlebells. You can try 70/53s if you’re getting good at these.
2.) 10-12 Single DB Skull Crushers.
Rest 90sec. Repeat For 3 Total Sets.
3.) 12-15 DB Lateral Raises.
Rest 90sec. Repeat For 3 Total Sets.
4.) Pick a skill or lift you want a little more of 😉

*Today’s metcon is a quick one for most of you, but it does take A LOT out of you if you give it everything you got! Don’t feel obligated to do any of this stuff if you don’t want to! It’s just here incase you’re feeling you want a little a more 🙂

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

Workout of the Day Monday Jan 16th 2022

CrossFit:

A.) Back Squat / DB Sit Up Superset:

8 Reps Back Squat
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.

*Your goal today is to hit all 3 sets with the same weight as last week, but for 8reps instead of 7. Next week will be a recovery week, followed by aNEW cycle the following week!

B.) 15min. AMRAP:

25 Wall Balls (20/14)
50/40 Cal Row or 40/30 Cal Bike or 800m Run
75 Overhead Squats 45/35lb bar
100 Double Unders

Can anyone make it back to the OHS on the 2nd round?!

Mobility:

Pigeon stretch x 1 min

Couch stretch x 1 min 

Banded thoracic rotations x 10 ea side

Booty Crew:

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

Workout of the Day Sat Jan 14th 2022

CrossFit:

Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest.

For Time:

60 Rounds:
2 Hang Power Cleans (185/135lbs.)
4 Wall Balls (30/20lb.)

Rest 5min.

30 Rounds:
4 Deadlifts (225/155lbs.)
6 Cal Bike

I know the numbers look like a lot, but I promise it goes quick!

The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that.

That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out.

Time CAP: 35min.