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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 4min x 5
5/3 squat*
3 cleans
* last 3 sets should be a little more than last week, record that new number
Get as far as possible in 15min....
12-11-10-9-8-7-6-5-4-3-2-1
Cal
Ballslam (25/20lb.)
Hang Power Cleans (115/75lbs.)
Toes-To-Bar/rverse situp
Tuesday
inthegym
every 4x5
5/3 bench press*
3 jerk (building)
*last three sets at higher weight, record new weight
3min. AMRAP:
3 Burpee
6 Push Jerks
9 American KB Swing
Rest 1min. Repeat For 5 Total Rounds.
Wednesday
inthegym
"Cardio Wednesday!"
35min. to finish...
100 Double Unders
Every time you break, complete a 15/12 Cal Bike
Immediately into;
100 Pull-Ups
Every time you break, complete a 400m Run
Immediately into;
100 Double Unders
Every time you break, complete 15/12 Cal Bike
Immediately into;
100 Barbell Overhead Squats (45/35lb. bar only)
Every time you break, complete a 400m Run
Fun challenge for you today!
Thursday
inthegym
every 4minx 4
5x 2" deficit deadlift*
15m kb bear crawl
For Time & 15min. AMRAP:
21-15-9
Ballslam (25/20.)
Alternating DB Snatches (50/35lb.)
21-15-9
Toes-To-Bar/reverse situp
Sit-Ups
21-15-9
Cal
Box Jumps (24/20")
Friday
inthegym
every 4min x 5
5/3 press
5 DB bent row
20min. EMOM:
Min. 1) 15/12 Cal Bike
Min. 1) 8-10 DB Walking Lunges
Min. 1) 20-30 Push-Ups
Min. 1) 20-25 Russian KB Swings (70/53lb.)