Workout of the Day Wednesday June 2nd 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:

Every 7min. x 5 Rounds:
500m Row or 400m Run or 0.7 Mile Bike
100 Double Unders or 200 Singles or 90 sec double under practice
5 Deadlifts (climbing)

Wanted to make cardio day a little more weight intensive today since we had “Murph” on Monday.

Start with a deadlift weight of around 50-60% of your 1 Rep Max and then build each round.

Feeling good? Keep going each round until you hit a 5 rep max at the end.

Feeling like just getting a good sweat in!? Then just leave it at 60-70% of your 1RM the whole time and focus on nice and slow, quality reps 🙂

This looks like a boring workout, but it’s actually a great piece that does go by faster than you think!

Hit the cardio at the fastest pace that you can repeat round after round. Try not deviate more than 5 seconds slower or faster on your 500m/400m/0.7 mile time.

Booty Crew:

250 Walking Lunges

Then…

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100 Barbell Muscle Clean and Press

200 KB Single Leg RDL

300 Hip Thrusts (use your usual weight!)

Then…

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250 Walking Lunges

*Partition the reps however you want for example

20 Rounds of:

5 Barbell Muscle Clean and Press

10e KB Single Leg RDL

15 Hip Thrusts (use your usual weight!)

Sweat:

(0-8min.)
2 rounds:
1min. of Barbell Bench Press (95/65lbs.)
1min. of Barbell Rows (95/65lbs.)
1min. of Plank
1min. Rest

(8-11min.)
100 Double Unders

(11-19min.)
2 rounds:
1min. of Alt. DB Push-Ups (30sec. each side)
1min. of DB Renegade rows (30sec. each side)
1min. of DB Russian Twists (35/20lb.)
1min. Rest

(19-22min.)
100 Double Unders

(22-30min.)
2 rounds:
1min. of DB Cleavage Cutters
1min. of Pull-Ups
1min. of Sit-Ups (optional: weighted)
1min. Rest

(30-33min.)
100 Double Unders

I did not put the weights for a few of the DB movements because I want you pick something that keeps you personally moving, but also challenges you! It’s ok to take short breaks during the minute, but try not to make it too hard or too easy. Find that nice middle weight 🙂

Alternating DB Push-Ups:
https://www.youtube.com/watch?v=u__CyybrATU

Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8

Renegade Rows:
https://www.youtube.com/watch?v=Lxb3FWMk6tg

Barbell Rows:
https://www.youtube.com/watch?v=yElnUE0j390

Daily D:

Section 1.) “Big Full Body Complex”

1min. Plank on your hands
Immediately into;
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press
Rest 90sec. Repeat For 4 Total Rounds

Section 2.)

Every 2min. until you finish…
Run 200m
Max Burpees in remaining time…
*until reach 75 Burpees…

Section 1.) You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.

Section 2.) Start with the run, then complete as many burpees as possible until the 2min. mark. Once the 2min. mark hits, you run again. Then at the 4min. mark you will do another run… And so on until you finish all 75 burpees. Essentially you will have about 60sec. to do burpees each time and your goal is 15 to be done in  10min. If you can not run, you may do any cardio of choice for 45-60sec.

Full Body Aesthetics Day 44 Cycle 9:

Chest:
6-8 Barbell Incline Bench Press
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.

Legs:
8-10 Barbell Good Mornings
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=mAlW7EQ-qXA

Shoulders:
8-10 L-Sit Dumbbell Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ait9UMX1G84

Back:
10-12 Banded Straight Arm Lat Pull-Downs
*If you have a cable machine, use it! This is the minimal equipment version!
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=dDhc6emLrck

Triceps:
12-15 Banded Tricep “PULL” downs (underhand grip). Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it!
https://www.youtube.com/watch?v=bq-B1r63N5A

Biceps:
10-12 DB Hammer Curls.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=jQ-ksIi6edY

Calves: (my all time fave calf workout)
8 Rounds:
20sec. of Standing Bodyweight Calf Raises
10sec. Hold at the top
*Put your arms on a wall for balance.
*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.
*Beginners should be around 10-12 reps every 20sec. Advanced can get 17-20 reps each 20sec. window.

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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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