Workout of the Day Mon June 7th 2021

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Schedule Changes! Starting June 1st. 5:30am & 6:30am classes are merging into 6am class! Class reservations must be made more than 30 min prior to class and a minimum of 2 people must be signed up for class to take place. The class will be canceled and you will be notified if the minimum is not met. Shouldn’t be an issue but just giving everyone a heads up.

 

CrossFit:

A.) Back Rack Lunge (Double Progression Week 6 )
4-6 Reps on EACH leg
SUPERSET with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 4 x 95 means 3 sets for 4 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 4 x 95lbs
Week 2 — 3 x 5 x 95lbs
Week 3 — 3 x 6 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 4 x 100lbs.
Week 6 — 3 x 5 x 100lbs.
Week 7 — 3 x 6 x 100lbs.
and so on….

B.) Every 3min. x 6 Rounds:
10/8 Cal Row or Bike or 100m Run
10 American KB Swings (70/53lb.)
10 Wall Balls (20/14lb.)
10 Toes-To-Bar

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.
Round 1 is easy, I’m aware… Just wait for it 😉

Booty Crew: Forced Rep Day!

A.) 20min 

8-10 Hip Thrusts (on fire reps!)

15 Push Ups + 15 Weighted Bench Dips

*On the hip thrusts, do not start counting your reps until it burns like FIRE. Sometimes for me that’s not until after about 8 reps already.

B.) 20min

8-10 Front Foot Elevated Stationary Lunge (on fire reps again)

15 DB or Barbell OH Press + 10-12 6 Ways

*on the lunge, do not start counting your reps until it starts burning.

C.) 4x :45/:15

Barbell or DB Thrusters

Skaters

DB Snatch

Reverse Burpee

Rest

Sweat:

Every 2min. x 5 Rounds:
7 Double DB Hang Power Cleans 45/30s
14 Wall Balls 20/14
21 Double Unders

Immediately into;

Every 2min. x 5 Rounds:
5 Double DB Snatches 45/30s
6 Burpees
7 Cal Bike

Immediately into;

Every 2min. x 5 Rounds:
7 Double DB Hang Power Cleans 45/30s
14 Wall Balls 20/14
21 Double Unders

Immediately into;

Every 2min. x 5 Rounds:
5 Double DB Snatches 45/30s
6 Burpees
7 Cal Bike

40min. straight BANGER today! Can you hang for the entire thing!?

Double DB Snatches:
https://www.youtube.com/watch?v=boYB_4a6wbA

Double DB Hang Power Clean:
https://www.youtube.com/watch?v=MmcHmvGzEUQ

Daily D:

Part 1.)

8-10 L-Sit DB Press
Immediately into;
90sec. of Max Double Unders
Rest 2min. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=ait9UMX1G84

Part 2.)

15min. to Finish…
150 Hang Alternating DB Snatches 45/30lb.
*5 Toes-To-Bar at the top of every minute
*Start with Toes-To-Bar

To be clear, part 2 goes like this…

Complete 5 TTB, then do as many db snatches as possible until the 1 minute mark. Then you complete 5 more TTB and as many snatches as you can until minute 2. And the process repeats until you get all 150 or you get time capped.

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If you ever have any questions, be sure to get acquainted with private Facebook where many of us mingle daily 😉

Located here:
https://www.facebook.com/groups/212094312651619

Full Body Aesthetics Day 49 Cycle 9:

*DELOAD week. Then we will start a new cycle next Monday 🙂

Legs:
6-8 Bulgarian Split Squats 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 3 weeks.)
https://www.youtube.com/watch?v=tSynlDZo5Fw

Chest:
10-12 Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1s060xEkQX8

Back:
8-10 Supinated Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4

Shoulders:
8-10 BulletProof Shoulder Complex
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wEm2gr9SpIA

Triceps:
5min. For Max Reps of Single DB Skull Crushers with a pause.
*Use a weight that you can get about 10-15 reps with on the first set. Then chip away with sets of 5-6 reps. Try and keep your rest breaks quick! Like 15-20sec.
https://www.youtube.com/watch?v=8hedOkw0Fnw

Biceps:
10-12 Alternating DB Curls on each arm.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Wqk9SxtHm2U

Abs:
1min. Weighted Plank on you hands
1min. Rest
Repeat For 4 Total Sets
*I recommend using a 45lb. for most men and 25lbs. for most women.

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

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NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Categories: WOD

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