Jan 21 FLEX and S&C
Our lives begin to end the day we become silent about things that matter. - MLK
Monday, January 21 - Bootcamp
Warm up: :30 walk outs, :20 chin over the bar hold or top of ring row hold, 10 pvc pass throughs x2
+
EMOM for 14 minutes:
Min 1: 12 alternating dumbbell snatches, 5 burpees
Min 2: 8-10 overhead squats with band
+
4 rounds for time:
8 calorie row, bike, or ski
8 dumbbell clean and press
8 front rack dumbbell squats
+
2-3 rounds not for time:
:30 shoulder taps
:30 plank
10 hand release push ups
Tuesday January 22 - Bootcamp
Warm up: 10 tempo push ups, 10 kang squats with pvs, 20 banded good mornings x2
+
EMOM for 16 minutes:
1: 10 Strict dumbbell OH press
2: :30 Plank (pushing forward on toes to get shoulders past hands, if possible)
2: :30 overhead hold with dumbbells
4: :30 renegade rows
+
11 min AMRAP:
1 pull up or 3 ring rows
3 wall balls
5 box jumps or 6 weighted step ups
3 burpees
1 pull up or 3 ring rows
+
3 rounds not for time
12 plank pull throughs
:20 side plank/side with hip abduction (modify by putting bottom knee down and lifting top leg from side plank position)
Wednesday January 23 - Bootcamp
Warm up: 15 banded good mornings, 10 pvc pass throughs, 15 hanging straight leg raise x2
+
8 min As Many REPS As Possible:
Wall balls
+
15 min AMRAP:
500 m row/ski or .4 mile bike
10 plate to OH
20 m OH plate lunges
10 plate to OH
+
2 rounds not for time
25 lemon squeezers (with med ball between feet, if possible)
:45 hollow hold
Thursday January 24 - Bootcamp
Warm up: :30 wall sit, 20 m bear crawl, 5 walkouts with push up + stand up
X2
+
12 min every :90, with dumbbells:
10 cleans
5 squats
5 push press
5 squats
+
For Time:
21-15-9
Dumbbell thrusters
push ups
+
Not for time:
30 v-ups
30 reverse crunches
30 calorie row, bike or ski
Friday January 25 - Bootcamp
Warm up: 20 m lunges, 10 ring row w/ :05 pause at top, 20 air squats
+
15 min EMOM:
1: 10 kb deadlifts, heavier than last week, if possible
2: :30 high knees
3:7 3-point bent over kb row (each arm)
+
For time:
500 m row/ski
20 Box jumps or weighted step ups
20 DB cleans
20 Alternating DB snatches
20 Burpees
500 m row/ski
+
3 rounds not for time
40 m farmer carry
20 sit ups
Monday, January 21 - Crossfit
Warm up: :30 walk outs, :20 chin over the bar hold or top of ring row hold, 10 pvc pass throughs x2
+
EMOM for 14 minutes:
Min 1: 3 Hang squat snatch (or Hang power with OH squat)
Min 2: 5 burpees
+
4 rounds for time:
8 calorie bike
8 hang snatch (75/45)
8 OH squats
+
Accumulate 1 min each arm
1 arm plank
Tuesday January 22 - Crossfit
Warm up: 10 tempo push ups, 10 kang squats with pvs, 20 banded good mornings x2
+
EMOM for 16 minutes:
1: 10 Strict OH press (65/45)
2: plank while pushing forward on toes to get shoulders past hands
+
11 min AMRAP:
1 pull up
3 wall ball
5 box jump
3 burpee
1 pull up
+
3 rounds not for time
:30 L hang
15 Knee to elbow
Wednesday January 23 - Crossfit
Warm up: 15 banded good mornings, 10 pvc pass throughs, 15 hanging straight leg raise x2
+
8 min As Many REPS As Possible:
wall balls (20/14)
+
15 min AMRAP:
500 m row/ski or .4 mile bike
10 plate to OH
20 m OH plate lunges
10 plate to OH
+
2 rounds not for time
25 lemon squeezers with med ball between feet
:45 hollow hold
Thursday January 24 - Crossfit
Warm up: :30 wall sit, 20 m bear crawl, 5 walkouts with push up + stand up
X2
+
12 min every :90:
Bear complex (base weight off of push press)
1 power clean
1 front squat
1 push press
1 back squat
1 push press
+
For Time:
21-15-9
Back squat (135/95)
Push ups
+
Accumulate 1:30 of each:
1: plank with feet on med ball
2: plank with hands on med ball
Friday January 25 - Crossfit
Warm up: 20 m lunges, 10 ring row w/ :05 pause at top, 20 air squats
+
15 min EMOM:
1: 5 deadlifts (focus on back extension)
2: 6 cal bike
3:7 bent over kb row (each arm)
+
For time:
500 m row/ski
20 Box jumps
20 DB cleans (35/20)
20 Alternating DB snatches (35/20)
20 Burpees
500 m row/ski
+
3 rounds not for time
40 m farmer carry
20 sit ups
FLEX and S&C Dec 14th
Welcome to the FitFam Christina, Jenny, and Serenity!
Monday January 14
Warm up: 20 m bear crawl, 20 m lunges, 10 T Spine stretch x2
+
12 minute emom
1: 7 strict barbell OH press
2: :30 wall sit
+
13 min amrap
10 box jumps
10 burpees
30 double unders
+
3 rounds not for time
:30 hollow hold
15 v ups
10 toe touches
Tuesday January 15
Warm up: 5 pull up or ring row, 10 push up, 15 squats x4
15 minute emom
1: 5 thruster (#65/45)
2: :40 bike sprint
3: 3 overhead squat (#655/45)
+
16 minute emom count reps
1: :40 kb swings
2: :40 pull ups
3: :40 wall balls
4: rest
+
not for time
accumulate 2 minutes of flutter kick
Wednesday January 16
Warm up: :30 wall sit, :30 hollow hold, 10 cat cows
+
every 1:30 for 12 mins complete this complex
1 power clean
2 front squats
1 split jerk or push jerk
5 push ups
+
16 min Amrap
250 m row or ski
8 power clean
8 front squats
+
accumulate 2 minutes of a plank feet on swiss ball
Thursday January 17
Warm up: :20 side plank/ side, :20 chin over the bar hold, 20 lunges
+
For 15:00
1: 8 Hang snatch (95/65)
2: 6 pull ups
3: :30 plank
+
For time:
40 row calories
30 power snatches
20 bike calories
10 push ups
20 bike calories
30 dumbbell snatches
40 ski calories
+
2-3 sets not for time:
40m plate pinch carry
10 windshield wipers w/empty bar
Friday January 18
Warm up: Pvc pass thru 10, banded tricep stretch :30, pvc around the
world 10
X 2
+
Max Out Friday!!!!!
14 minutes to max out on your choice of exercise
+
For Time:
7 cleans
200 m run
7 press
200 m run
7 burpees
x4
+
3 rounds not for time
:30 hollow hold
20 sit ups
rest :45 seconds
FLEX and S&C
Welcome to our fitfam Emily, Michael, Garry, Jeff, Paige, Aric, Amy, Kara, Shannon, Kyra!! We are excited to train with you!
#NEVERMISSAMONDAY
during warm ups focus on perfect form
3 rounds [10 wall squats, 10 lunges, 10 pull ups/Ring rows]
+
10 minutes to build to a heavy squat
(if you find your max faster than 8 minutes and use less than 6-8 sets
you are doing something wrong)
+
Emom 15 minutes
1: 8 back squats at 50% of todays max
2: 8 box jumps
3: 8 strict pull ups
+
2 rounds not for time
6 turkish get ups (3 per side)
:60 plank
10 minute EMOM:
1. :30 mountain climbers
2. :30 plank ups
15 minute EMOM:
1: 12 ground to overhead with plate
2: 12 deficit reverse lunges off plate
3: 12 step ups holding plate overhead
3 rounds not for time:
25 side kicks /side holding on to rig. Focus on lateral glutes
25 air squats
Your Thought Muscle
The Power Of Thought
Random thoughts I was thinking tonight.
Have you ever avoided trying something new, a new workout, or a heavier lift because you assumed you’d fail? Yup. Me too.
Personally I have experienced this first hand with an Olympic Lifting movement, the snatch. That number is 245. In a super strange accident while snatching 245 lbs I shattered my hip. Went through a real nasty time, etcetera. To this day if I’m snatching and let my mind go there, I will begin missing lifts starting at 245. I get stuck because as soon as I let those thoughts creep in, my will can begin to flag. I stop being aggressive and I lose my focus. Guess what happens? And what I get is missed lifts.
“All that we are is the result of what we have thought.” Some might say, we can only achieve what we believe. Breathe in, breathe out, visualize the challenge, then decide that you can and will.
Things I say to myself:
U got this.
Be Strong.
Be Fast.
Be Violent.
So we have concluded that our thoughts pivotal to our success. Remember thoughts are things, they are the seeds of action or stagnation, good or bad, success or failure. Here are some pro tips if you are having problems playing nice with yourself.
1. Tell yourself you can do something, even if you don’t quite believe it. Repeat it to yourself again and again until you believe it’s true. “Whether you think you can, or you think you can't--you're right.” Read N. Hill, he’s got a bunch to say about it.
2. Visualize. I literally visualize everything, not just fitness. The interview for the job I want, the lift you want to make, the goal I want to achieve. Perfect practice makes perfect and if you can’t do it physically use your mind. There is tones of literature that speak to the value and efficacy of visualization. This isn’t just thinking about something while you are driving, you can do this, but what I am talking about is as close to mediation as I understand meditation to be. Take the snatch, you want to focus on yourself as your own witness. Then transition to first person mental visualization. Feel the muscles fire, the bar in your hands, your posture as you receive the weight…you’ll figure it out. Just do it. The more you do the better you will get at it and the faster you can drop into quality mental practice.
3. Talk to yourself in the midst of hardship as you would speak to someone you where coaching. Would you point out all the things that are going wrong? No. “Bro you look so bad right now…I bet your quads are on fire…you can’t even breath, can you?” Sounds pretty duchy right! Then don’t tell yourself those things while you are actively trying to better yourself. If you need a reason why not to read the beginning of this again. They are demotivating and will not have the effect you think they will. Instead of focusing on the pain, focus on your strategy to move through the evolution with maximum effectiveness. Use these things as clues to your next steps.
4. Find a great Fitfam . Don’t go it alone. Surround yourself with people who believe in you, want nothing but the best for you, and will remind you to get out of your own head and realize how awesome you are.
Now go crush your goals. We believe in you.
Happy New Year
Monday December 31 – Bootcamp
Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats
12 Minutes EMOM:
1: 10 Db RDL
2: 10 Db OH press
For Time
500 m row
50 lunges
500 m row
50 push ups
500 m row
50 air squats
500 m row
3 rounds not for time:
10 shoulder taps, directly into
20 plank marches, directly into
30 mountain climbers
:30 rest
Wednesday January 2 – Bootcamp
Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges
12 min EMOM:
1: :40 weighted step ups
2: :40 Push Ups
For time:
500 m row or ski
50 wall balls
30 Db clean and press
50 wall balls
500 m row or ski
Accumulate a total of 3:00 plank
Accumulate a total of 3:00 hollow hold
Thursday January 3 – Bootcamp
Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push
ups
14 minutes:
Work to best 10 Rep db strict press
:30 rest
100 db push press
Bike in remaining time
15 minute AMRAP:
6 Db thrusters
8 Box Step Ups 20” Max
10 Sit Ups
4 rounds not for time:
30 lemon squeezers as fast as possible
Friday January 4 – Bootcamp
Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3
12 min AMRAP:
5 push ups
10 db squat cleans
20 db snatches
rest 5 mins
14 min AMRAP:
50 kb swings
30 pull ups or ring rows
10 kb deadlifts
3 rounds not for time
20 trx knee to elbow
10 trx pikes
Monday December 31 – Crossfit
Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats
12 Minutes EMOM:
1: 10 Db RDL
2: 10 Db OH press
For Time
500 m row
50 lunges
500 m row
50 push ups
500 m row
50 air squats
500 m row
3 rounds not for time
10 strict leg raises (hanging from bar)
:30 plank with feet on swiss ball or bosu
Tuesday January 1
Partner Workout at 10am!!! Happy New Year!
Wednesday January 2 – Crossfit
Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges
12 min EMOM:
1: 6 back squats w :03 second pause at bottom
2: 6 Push Ups + 5 Box Jumps
For time:
500 m row
50 wall ball 20/14
30 ground to overhead 95/65
50 wall ball
500 m row
Accumulate 2 minutes of an L hang or L sit
Thursday January 3 – Crossfit
Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push
ups
14 minutes:
Build to heavy strict press
Then, build to heavy push press
After both have been found try to get 100 reps with just the bar
15 minute amrap:
6 thrusters 95/65
8 Box Jumps 24”20”
10 toes to bar
4 rounds not for time:
30 lemon squeezers as fast as possible
Friday January 4 – Crossfit
Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3
12 min AMRAP:
1 clean 135/95
3 wall ball 20/14
5 push ups
rest 5 mins
14 min AMRAP:
50 kb swings
30 pull up
10 dead lift 135/95
3 rounds not for time
20 trx knee to elbows
10 trx pike