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So adding another tiny bit of change. Because the focus is on helping you lose weight, get toned and gain muscles. We are adding options to the days workouts. You will notice two options on all the daily stuff. One we are calling Sweat! the other we are calling Crossfit. For the most part which u do each day is your choice. The major difference will be difficulty of some of the movements. Sweat! will have minimal barbells and less difficult gymnastic movements. Crossfit will incorporate more barbell lifts, more technical movements and higher skilled gynmastics. Every thing can and will be scaled (modified) so u can do it, but for example if you don't know exactly what I mean if I were to say "Start warming up a clean" then u may not be ready for the crossfit classes. Take Monday for exmple sweat! is DB bench, DB deadlift and ball slam. And crossfit is, hang power clean and hang power snatch. The sweat crew is moving the whole time while crossfit is doing heavier technical stuff that will recuire a bit of rest. Also anyone who wants the focus to be strictly strength gain a Barbell club option is always available during any class. You may have already noticed this occur.
If u are new and crossfit is what u really want to do, then we can spend so extra time teaching all the fundamental moves so u can walk into anyworkout and know what to do.
The intent is to provide options and promote further success in maintaining or improving health.
if u have any questions never hesitate to ask :)
I've also got a new number just for the gym 916.496.3900
Monday
Sweat!
12min. EMOM
Odd: 12/9 Cal Row/bike
Even: Max DB Bench Press 50/25s+
12min. EMOM
Odd: 12/9 Cal Assault Bike/row
Even: 10 DB Deadlifts 70/50s
12min. EMOM
Odd: 12/9 Cal row/bike
Even: 15 Slam Balls 30/20lb
**Every other round is 12 pull-ups on the even #s. So you’re doing 3 rounds of pull-ups on each section. NO Rest between sections today. Gunna be a long grinder. Fancy yourself advanced on the cardio? Do 15/12 cals
or
Crossfit
EMOM x 16min.
Odd: 5 Hang Power Snatch (Climbing)
Even: 15/12 Cal Row/bike (Every other round do 12 Pull-Ups)
Rest 3min.
EMOM x 16min.
Odd: 5 Hang Power Cleans (Climbing)
Even: 15/12 Cal Row/bike (Every other round do 12 Pull-Ups)
*So round 1 is 5 Hang Snatch + 15/12 Cal row. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + 15/12 Cal row. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.
Tuesday
Sweat!
For time:
1000m Row
50 Single Arm DB Push Press 50/35 (25ea arm)
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
150 Double Unders
50 Single Arm DB Push Press 45/30 (25ea arm)
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
1000m Row
.7 Mile Bike for ladies. Row distance stays the same. Try for 45/30s on the renegade row if you can. You can do all 25 on 1 side before switching to help with balance. Gunna be burnin that core for sure :)
or
Crossfit
30min. Running Clock...
10 Close Grip Bench Press 135/75+
20 Wall Balls 20/14
400m Run
*Rest 1min. After Each Round
Accessory Work:
--Pick one--
5 Rounds:
30sec. Of Barbell Sit-Ups
30sec. Of Reverse Barbell Sit-Ups
30sec. REST
Or
3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. REST
Wednesday
Sweat!
(0-10min....)
10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar
(11-21min...)
8 Rounds:
8 SDHP's 96/65
7 Burpees
(22-32min.)
6 Rounds:
10/7 Cal Assault Bike
10 Air Squats
10 American KB Swings 53/35lb.
(33-36min.)
Max Russian Twists with a 5lb plate
Crossfit
4min. AMRAP:
8 Push Press 95/65
8 SDHPs
4min. AMRAP:
Max Cals on the Assault Bike
4min. AMRAP:
American KB Swings 70/53
4min. AMRAP:
Max Cals on the Rower
4min. AMRAP:
8 Push Press 95/65
8 SDHPs
4min. AMRAP:
Max Double Unders
**2min. Rest After Each Section **
Thursday
Sweat!
10min. EMOM:
Odd: 12/9 Cal Row/bike
Even: 1 Round of "Cindy"
10min. AMRAP:
10-20-30-40-50
Double Unders
Alt. DB Snatches 45/30lb
Sit-Ups
10min. EMOM:
Odd: 12/9 Cal Assault Bike/row
Even: 1 Round of "Cindy"
*3min. REST After Each Section
*Advanced: 15/12 Cals
*Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*If you can't hang with that, you can do 4,8,12 or even 3,6,9.
Crossfit
15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks
Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 RX+, and a 185/135 challenge! If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.
7min. AMRAP:
8 Front Rack Lunges 115/75
10 Wall Balls 20/14
Rest 2min.
7min. AMRAP:
8 Back Squats 115/75
10 Toes-To-Bar
*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.
Friday
Sweat!
"Cardio Legs"
35min. to finish...
90 Calories
80 Barbell Overhead Squats 45/35lb
70 Calories
60 Front Rack Lunges 95/65lb
50 Calories
40 Front Squats 115/75lb
30 Calories
20 Back Squats 135/95lb.
I just want today to be a fun long breather. You can choose any piece of cardio you want for the calories. You may switch between the bike, or row at anytime. You may also stay on the same cardio piece the whole time. If you can not do the weights prescribed that's ok, just try and increase the weight to something a little heavier each time.
*Ladies do 70% of the calories.
*You may not finish this, so scale accordingly if you know you're going to be on the slow side. If for any reason you blast through this, you may work your way back up. So go back to 30 Cals after the squats.
Crossfit
5 Rounds:
1min. of max rep bench press (135/75)
immediately into;
1min. of max cal on the rower
2min. Rest
*Goal for men is 20-30 cals a minute. Women is 15-20 cals a minute.
2 Rounds For Time:
50 Russian KB Swings 53/35
50 Sit-Ups (Feet anchored on KB)
100 Double unders