Jan 28 FLEX and S&C
Monday January 28 Bootcamp
Warm up: 20 m high knees, 20 m butt kicks, :30 wall sit x2
+
12 minute EMOM:
10 Deficit reverse lunges off plate
8 push ups with hands on plates
+
4 rounds for time:
20 goblet squats
5 burpees
20 overhead dumbbell strict press
+
3 rounds not for time:
:30 hollow hold
:30 Superman hold
:60 front rack kettlebell hold or sandbag hold
Tuesday January 29 - Bootcamp
Warm up: 10 sit ups, 10 pvc pass throughs, 10 broad jumps x2
+
12 minute EMOM:
:30 bike easy pace
:40 row
:40 1 arm dB clean and jerks
+
In 7 minutes:
20-15-10-5
Box jumps or weighted step ups
Knees to elbow
+
Rest 5 minutes
+
In 7 minutes:
20-15-10-5
Dumbbell snatches (20-15-10-5 per arm)
Weighted sit ups
+
2 rounds not for time:
30 cal row
20 plank ups
10 v-ups
Wednesday January 30 - Bootcamp
Warm up: 15 banded good mornings, 10 walk outs, 5 push ups x2
+
10 minute EMOM:
10 dB RDL
20 m single arm overhead carry per arm
+
15 minute AMRAP:
10 dumbbell clean and jerks
80 jump rope
10 dumbbell squats
80 jump rope
+
4 rounds not for time:
20 Russian twists
:20 hollow hold
:20 mountain climbers
Thursday January 31
Warm up: 1 minute bike easy pace, :30 walk outs, 20 lunges, 10 hrpu x2
+
For 6:00:
:60 bicep curls
:60 jumping jacks
:60 rest
+
Rest 2:00
+
6 minute EMOM:
:30 3 point row right
:30 3 point row left
+
3 rounds for time:
21 cal bike
10 ring rows
10 knees to elbows
Directly into 3 rounds:
12 dumbbell cleans
12 dumbbell press
+
Not for time:
25 lemon squeezers
25 toe touches
25 sit ups
25 toe touches
Friday, February 1 - Bootcamp
Warm up: 20 m Frankenstein, 10 kang squats, 10 scap retractions hanging from bar or with dumbbells x2
+
For 15:00:
80 m shuttle run
10 kB deadlift
40 high knee taps
10 push ups
+
Partner work out for time (see Crossfit)
+
2 rounds not for time:
20 partner synchro planks, tapping opposite hands
30 partner Russian twists
20 sit ups passing wall ball to partner each time
Monday January 28 - Crossfit
Warm up: 20 m high knees, 20 m butt kicks, :30 wall sit x2
+
12 min EMOM
4 back squats (4x55% - 4x60% - 4x65%)
+
4 rounds for time
20 goblet squat
5 burpees
20 barbell OH Strict Press
+
3 rounds not for time
40 m farmer carry
:30 Sorenson hold
Tuesday January 29 - Crossfit
Warm up: 10 ghd, 10 pvc pass throughs, 10 broad jumps x2
+
12 min emom
:30 bike easy pace
:40 row
:40 1-arm dumbbell hang clean and jerks, switch arms as needed
+
7 min to finish
20-15-10-5
Box jumps
Toes to bar
+
Rest 5 minutes
+
7 min to finish
20-15-10-5
hang power snatch
sit ups
+
2 rounds
20 trx knee to elbow
10 trx pike
Wednesday January 30 Crossfit
Warm up: 15 banded good mornings, 10 walk outs, 5 push ups x2
+
10 min emom
1: 6 Deadlifts
2: 20 m single arm OH db carry each arm
+
15 min amrap
10 clean and jerk (95/65)
40 double unders
10 front squats
40 double unders
+
accumulate 2 mins handstand hold
Thursday January 31 - Crossfit
Warm up: 1 min bike easy pace, :30 walk outs, 20 lunges, 10 hand release push ups x2
+
6 minutes to find heavy Strict OH press
+
rest 2 min
+
6 min EMOM
1 push or split jerk
+
For Time
3 rounds
21 calorie bike
7 pull ups
7 toes to bar
right into
3 rounds (115/75)
9 power clean
9 push jerk
+
1 min each arm
1 arm plank
Friday Feb 1- Crossfit
Warm up: 20 m Frankenstein, 10 kang squats, 10 scap retractions hanging from bar or on trx x2
+
15 min
start at #45/35
1 snatch
1 hang snatch
keep adding weight to find a heavy snatch complex
+
Partner workout For Time (if done individually cut reps in half)
200 jump ropes
100 wall balls
50 ring rows
50 calorie row
+
2-3 rounds not for time
:30 sorenson hold
:30 L sit
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.