7 wk3


Jul 17, 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

every 3 min x 5

5/3 squat

1 min russian twist

 

Metcon (Time)

Every 2min. until you finish....

15/12 Cal 

Max Ballslam + reverse sit up

 

*Workout ends when you accumulate 100 Wall Balls and 100 Toes-To-Bar.

 

extra Spartan Credit

200 m SB carry

 

Tuesday

inthegym

every 3 min x 5

5/3 bench press

max pull ups

 

3 Rounds:

1min. of Cals Bike

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

1min. of SB G2OH

1min. of Sumo Deadlift High Pulls (75/55lbs.)

1min. of Rest

Fight Gone Bad Style! So your goal is to get as many reps as possible at each station! Don't hold back! It will be over before you know it and you're going to wish you had gone harder.

 

Spartan Prep

3 x max hang

 

Wednesday

inthegym

"Cardio Wednesday!"

 

35min. To Get As Far As Possible...

 

Run 200m

4 Rounds of "Grove"

 

Run 200m

4 Rounds of "Grove"

 

Run 400m

3 Rounds of "Grove"

 

Run 400m

3 Rounds of "Grove"

 

Run 600m

2 Rounds of "Grove"

 

Run 600m

2 Rounds of "Grove"

 

Run 800m

1 Round of "Grove"

 

Run 800m

1 Round of "Grove"

 

Grove is

15m SB carry

5 SB over shoulder

3 SB floor press

 

Spartan prep

3 x max rope hang

 

Thursday

Inthegym

every 4 min x 4

5x 2" deficit deadlift

5 x weighted pull ups

 

For Time:

10 Front Squats (75/55lbs.)

50 Sit-Ups

20 Front Squats

40 Sit-Ups

30 Front Squats

30 Sit-Ups

40 Front Squats

20 Sit-Ups

50 Front Squats

10 Sit-Ups

Time CAP: 15min.

 

Spartan prep

200 m sand bag carry

200 m farmer carry

 

Friday

inthegym

every 4 min x 4

5/3 press

10-12 Heavy Weighted Sit-Ups

Or...

10-12 Heavy Weighted Hanging Knee Raises

or...

10-12 Heavy DB Russian Twists

 

Keep Completing This Sequence Until You Reach 100 Burpees...

 

(0-2min.)

10 Cal Bike

5 Double DB Hang Cleans (45/30s)

Max Burpees

 

(2-4min.)

10 Cal Bike

5 Double DB Snatches (45/30s)

Max Burpees

 

(4-6min.)

10 Cal Bike

5 Double DB Hang Cleans (45/30s)

Max Burpees

 

(6-8min.)

10 Cal Bike

5 Double DB Snatches (45/30s)

Max Burpees

This is essentially "every 2min. until you finish," with alternating DB movements each round. Just reads better this way.

 

Ladies complete 7 Calories :)

 

Spartan prep

200 m SB carry

max hang