Workout of the Day Thursday June 3rd 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.) Power Clean (Week 5)
After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: 5 reps at 85%

GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 5)
After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: As many reps as possible at 85% (5-8 rep range)

Rest 2-3min. After Each Superset

B.) 30 Rounds For Time:
1 Barbell Thruster 95/65lbs.
3 Lateral Barbell Burpees
5 Toes-To-Bar

Time CAP: 18min.

ADV is 135/95lbs.

Sweat:

1.) 4min. AMRAP:
Row 30/20 Cals
Max Barbell Push Press (75/55lbs.)

2.) 4min. AMRAP:
25 Burpees
Max American KB Swings (53/35lb.)

3.) 4min. AMRAP:
Bike 30/20 Cals
Max Toes-To-Bar

4.) 4min. AMRAP:
25 Barbell Push Press (75/55lbs.)
Max Cals on the rower

5.) 4min. AMRAP:
25 American KB Swings (53/35lb.)
Max Burpees

6.) 4min. AMRAP:
25 Toes-To-Bar
Max Cals on the bike

Rest 2min. After Each. Go as hard as you can on this one. 4min. isn’t long… Gotta move!

If you wanna BEEF up any of the weights, go for it!

Daily D:

Part 1.)

3 Rounds:
1min. of DB Romanian Deadlifts
1min. of Rest.
https://www.youtube.com/watch?v=4M3CtvpM9xI

3 Rounds:
1min. of DB Partial Cleavage Cutters
1min. of Rest.
https://www.youtube.com/watch?v=1s060xEkQX8

Part 2.)

Every 60sec. until you reach 150 Sit-Ups…
8 DB Goblet Squats
Max Sit-Ups in remaining time

*As soon as the clock hits 1min, you must complete another 8 Goblet Squats. If you only have light weights and you think you may finish too fast, then make it 10 reps or 200 sit-ups.

*I would say a 70lb. DB for men and 50lb. for ladies would be great here, but depends on what you have an your skill level.

For Part 1. I would use a weight that you can go unbroken for the entire minute on both sections. It will be a struggle for sure, but definitely something where you don’t have to rest too much.

Full Body Aesthetics 45 Cycle 9:

Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week.
https://www.youtube.com/watch?v=qMGQYZL7DnU

Chest:
Max Effort Set of Decline Weighted Push-Ups
Rest 90sec. Repeat For 4 Total Sets.
*Looking for 20-30 reps each set. If you can not, consider doing bodyweight only.
https://www.youtube.com/watch?v=2bSOKNgynW0

Back:
8-10 Single Arm Plank DB Row on each arm
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=A9BMGtYbFgI

Shoulders:
6min. to finish… (Repeat from Day 22)
100 “Thumb up” DB Lateral Raises.
*You don’t need much weight on these 5-10lb. for ladies and 10-15lbs. for men. You should get about 20-25 in one shot. Then shake the arms out and chip away with sets of 10. If you can 50 right out the gate, it’s too light!
https://www.youtube.com/watch?v=Apz4rljN0VM

Triceps:
10-12 Close Grip Bench Press. (Flat Bench)
Rest 2min. Repeat For 3 Total Sets.
*All you need here is a “shoulder width grip.” For some you, it may be just SLIGHTLY closer, but ultimately, closer is not better here. If you feel it in your chest more than your arms, slide your hands in just a little more until it feels just right.

Biceps:
10-12 Supinated DB Curls.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ZG7wZqEScTs

Abs:
10-15 Weighted Hanging Knee Raises
Rest 60sec. Repeat For 4 Total Sets.
*Try to climb in weight each set and really challenge yourself.
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

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*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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