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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.
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
every 3 min x 5
5 hip bridges
1 min max ab barbell roll outs
3min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups
9 Air Squats
Rest 1min. Repeat For 5 Total Rounds.
Start where you left off each round
Tuesday
unthegym
every 3 by 6
3 push press
1 min band lat pull
4 Rounds:
40sec. of Cal
20sec. Rest
40sec. of reverse sit up
20sec. Rest
40sec. of Double DB Snatches 45/30s
20sec. Rest
40sec. of Sit-Ups (Feet Anchored)
20sec. Rest
Shoot for MAX REPS at each 40sec. station. When the time is up, you switch to the next station. Do not stay on the same station for all 4 rounds. This is 16 total minutes.
Double DB Snatches:
https://www.youtube.com/watch?v=boYB_4a6wbA
Wednesday
Inthegym
"Cardio Wednesday!"
40min. to get as far as possible...
6 mile bike
300 Double Unders
3 Mile Run
*break this up however u want
**3000m row
Thursday
inthegym
Every 3min x 5
5 deadlift
30m walking KB swings
*video https://youtu.be/g1_tXhUUcm4
3min. to get as far as possible...
5-10-15-20
Deadlifts 155/105lbs.
10-15-20-25
ballslam 25/20
15-30-45-60
M reverse ball toss
Rest 1min.
5min. to get as far as possible...
(Same workout. Start back at the beginning)
Rest 2min.
7min. to FINISH!
(Same workout. Start back at the beginning! Can anyone finish it!?)
To be clear, the first 2 sections are not meant to be finished, so don't worry about that. Just get as far as possible and rack up those reps for your score.
The workout goes like this...
5 Deadlifts + 10 BS's + 15 RT's
then;
10 Deadlifts + 15 BS's + 30 rt's
... And so on...
Friday
inthegym
25min. Flex Friday Lifting Window:
Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today ;)
1.)Barbell Hip Thrusts.
- 3 sets of 6-8 reps.
- Rest 90sec. Between Sets
2.) Partial DB Cleavage Cutters
- 3 sets of 10-12 reps.
- Rest 90sec. Between Sets
https://www.youtube.com/watch?v=V2vuHdd-cIA
3.) DB Bent Over Rows
- 3 sets of 6-8 reps on EACH arm.
- Rest 90sec. Between Sets
4.) Double DB Tricep Extensions
- 3 sets of 6-8 reps.
- Rest 90sec. Between Sets
https://www.youtube.com/watch?v=XRFyTPqBcT4
5.) Standing Barbell Calf Raises:
- 3 sets of 12-15 reps.
- Rest 90sec. Between Sets
https://www.youtube.com/watch?v=G4RJBMAoypw
*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set
Get as far as possible in 15min...
12-11-10-9-8-7-6-5-4-3-2-1
Cal Bike
Pull-Ups
American KB Swings (53/35lb.)
Push Jerks (95/65lb.)
Ladies start at 11. Lets see if the boys can catch up :)
Doesnt matter that they outnumber u it that our answers are correct