11wk3


Nov 13, 2021

 by Ryan Webb
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We do strength and conditioning. We do crossfit.  An evolved version. A better crossfit. Meaning we do exercises that use our bodies instead of machines. We do those exercises, as hard as possible, and it changes daily to keep your body growing. To keep gaining strength and losing fat.

Simple, hard, and effective are the three principles that guide the decisions made. Variety for the sake of variety is not. And the program is modified to each and every individual, individually.

We use crossfit to better the lives of the people of Elk Grove. To make better humans, better parents, and stronger community And much less worried about being good at the sport of CrossFit.

 

Here is what is happening this week….

Monday

Inthegym

General Warmup

oblique opener

walking lunges

Lateral walks

5 supersets

5/3 back squats

3 clean

rest 2-3 min

 

Get as far as possible in 15min...

2 rounds of whole thing

 

5 Rounds:

5 Double DB Hang Power Cleans

5 DB Lunges

 

Immediately into;

 

5 Rounds

8 Push-Ups 

6 Toes-To-Bar

 

Tuesday

General Warmup

 

oblique opener

 

walking lunges

 

Lateral walks




5 supersets

 

5/3 press

 

5 bent over rows

 

rest2-3 min




2min. AMRAP:

15/12 Calorie Bike Sprint

Max Double Unders in remaining time...

 

Rest 1min.

 

2min. AMRAP:

15/12 Calorie Bike Sprint

Max Alternating DB Snatches in remaining time...

 

Rest 1min.

 

2min. AMRAP:

15/12 Calorie Bike Sprint

Max Double Unders in remaining time...

 

Rest 1min.

 

2min. AMRAP:

15/12 Calorie  Bike Sprint

Max Alternating DB Snatches in remaining time…

Wednesday

General Warmup

oblique opener

walking lunges

Lateral walks

 

"Cardio MASH"

 

0-8min...

3 Rounds:

.25m bike

10 Burpees Over The Bar

 

8-16min...

3 Rounds:

200m Run

10 Barbell Thrusters 75/55lbs.

 

16-24min...

3 Rounds:

250m Row

10 Burpees Over The Rower

 

24-32min...

200m Run

10 Barbell Thrusters 75/55lbs.

 

32-40min:

Max Sit-Ups in remaining time....

PLEASE do not drop the bar on the thrusters. #SaveTheTens #SaveTheFifteens

 

Also, if you like, you may add a dumbbell for the sit-ups to make it a little harder :)

 

Thursday

General Warmup

oblique opener

walking lunges

Lateral walks

 

5 superset

5/3 front squats

3 hang power cleans

2-3 min rest

 

4 Rounds:

1min. of Max Barbell Overhead Squats (45/35lbs.)

1min. of Max American KB Swings (53/35lb.)

1min. of Box Jumps (24/20")

1min. of Rest

This is one of the "looks really easy on paper" kind of workouts. Try to really rack up some reps each minute. Then, after the first round, your goal is to just try and hang onto those numbers for the rest of the workout.

 

Friday

General Warmup

oblique opener

walking lunges

Lateral walks

 

5 supersets

5/3 bench press

5/3 deadlift

rest 2-3 min

 

Complete 250 Reps in any rep scheme or order you like using only these 3 movements:

Bike Calories

Pendlay rows

SB G2OH

All I want is 50 reps of each movement. After that, you can do whatever you want. Even if you just stay on the bike the whole time. Whatever sounds the most fun to you today!