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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 do what is most effective for fat loss and strength gain.
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
general Warmups
Lateral walk
walking lunges w/ dbs
"Fight Gone Bad with DBs"
3 Rounds, For Total Reps in 17 minute:
1 minute DB Deadlifts
1 minute Double Unders
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute of 10m Shuttle Sprints
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises.
at 20 min mark
Get as far as you can in 20 min...
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal Bike
DB Deadlifts (70/50s)
Box Jumps (24/20")
Ballslam
Sit-Ups
Tuesday
general Warmups
Lateral walk
walking lunges w/ dbs
For Time:
75 Partial DB Cleavage Cutters
75 Pull-Ups
*Every time you break, complete a 200m Run
*Start the workout with a 200m Run
DB Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8
For Time:
100 Bulgarian Split Squats
100 Chair or Bench Dips
*Break it up however you like!
Wednesday
general Warmups
Lateral walk
walking lunges w/ dbs
Part 1.) "Get WARM"
30sec. of Invisible Jump Rope
30sec. of Ice Skaters
30sec. of Shoulder Taps
30sec. Rest
*Repeat For 3 Total Rounds (6min.)
Part 2.) "Sounds easy doesn't it??..."
30 Rounds For Time:
5 Air Squats
5 Push-Ups
Part 3.) "Can't forget that core work"
5min. to finish...
100 Seated Knee Tucks
REST 2-3min. Between Sections
Thursday
general Warmups
Lateral walk
walking lunges w/ dbs
For As Long As Possible....
From 0:00-3:00
1min. Plank on your hands
10 Up Downs
20 Lateral hops over an object
Then, from 3:00-6:00
1min. Plank on your hands
12 Up Downs
24 Lateral hops over an object
Then, from 6:00-9:00
1min. Plank on your hands
14 Up Downs
28 Lateral hops over an object
Then, from 9:00-12:00
1min. Plank on your hands
16 Up Downs
32 Lateral hops over an object
Every 3min. you continue to add 2 updowns and then double the # of updowns for your lateral hops. Continue following the same pattern for as long as possible. How far can you get?!
Friday
general Warmups
Lateral walk
walking lunges w/ dbs
Part 1.) "WARM + Sweaty"
5 Rounds:
20sec. of High Knees
20sec. of Mountain Climbers
20sec. of Jumping Jacks
20sec. of REST
Part 2.) "I can't feel my legs..."
Every 5min. x 4 Rounds:
90sec. Wall-Sit
30sec. of Max Lunges
60sec. Wall-Sit
30sec. of Max Jumping Lunges
*Seems like a lot of rest at first, but it will feel like less and less each round. GO HARD on the 30sec. windows of lunges! That will make or break the workout for you!