Tuesday 6.26.18

Announcements:

Bring a Friend Friday!
This Friday (June 29th)

Sing-up for the Transformation 30: Summer Melt Down is live!
Don’t miss out on this opportunity to jumpstart your weight loss this summer!
Spots are limited, click HERE to sign-up.
T-30 Includes:

  • Before and after InBody, circumference measurements and picture
  • Breakdown of macros specific to lean body mass
  • 4 weeks of meal
  • Brand new tracking app specific to our meal plans!
  • Fitness challenges
  • Baseline workout
  • Accountability from coaches
  • Specific Facebook page with TONS of content for T30 participants only
  • Prizes!

Warm-up:

Coaches Choice

Strength:

1a) Close Grip Bench Press
Build to a heavy single over 6-8 sets
Spotters on all sets!

1b) Banded Pull Downs
In-between sets perform 15reps

Conditioning:

AMRAP 6min
Max Rep Man Maker, 35#/20#

Rx’d+: 50#/35#

ACA:

3 Rounds
12-15 (2x) DB Tricep Extensions, Ascending, AHAP
12-15 Barbell Curl, Ascending, AHAP

Monday 6.25.18

Announcements:

Bring a Friend Friday!
This Friday (June 29th)

Sing-up for the Transformation 30: Summer Melt Down is live!
Don’t miss out on this opportunity to jumpstart your weight loss this summer!
Spots are limited, click HERE to sign-up.
T-30 Includes:

  • Before and after InBody, circumference measurements and picture
  • Breakdown of macros specific to lean body mass
  • 4 weeks of meals
  • Brand new tracking app specific to our meal plans!
  • Fitness challenges
  • Baseline workout
  • Accountability from coaches
  • Specific Facebook page with TONS of content for T30 participants only
  • Prizes!

Warm-up:

Coaches Choice

Strength:

Wide Stance Goodmornings + Box Squat
Warm-up Bar x 8 then 3-4 acclimation sets
Then:
4×8 (8 Goodmorning  + 8 Box Squat)
Use one challenging weight for all four sets (goodmornings will be the limiting factor)

Conditioning:

AMRAP 12min
50 Double-unders
20 Kettle Bell Swings, 53#/35#
10 Burpee Box Jumps, 24″/20″

ACA:

3 Rounds
Banded Alphabet, each side

Sunday 6.24.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

4 Rounds, NFT
8-10 DB Bench Press, AHAP
8-10 DB Split Squat, each leg
30sec Side Plank, each side

Conditioning:

AMRAP 15min
24 Sit-ups
21/15 Cal Row
18 Burpees
15 DB Bent Over Rows (athlete chooses wt)

10AM-12PM: Open Gym

Saturday 6.23.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Relay: Teams of 3
AMRAP 30min
12/8 Cal Row
X Barbell, 75#/55#
X Calisthenics

Rx’d+: 95#/65# 

X Barbell=
R1: 10 Power Cleans
R2: 10 Sumo DL High Pulls
R3: 5 Curtis P’s

X Calisthenics=
R1: 10 Hand Release Push-ups (Rx+: 10 Chest Slapping Push-ups)
R2: 10 Pull-ups (Rx+: 10 Chest to Bar Pull-ups)
R3: 5 Burpee Pull-ups (Rx+: 3 Muscle-ups (R or B))

10AM-12PM: Open Gym

Friday 6.22.18

Warm-up:

Coaches Choice

Movement Prep:
Hang Power Snatch
Build to your workout weight

Workout #1:

EMOM 12min
Even: 3 Hang Power Snatches, @ 65%-70%
Odd: 100ft Bottoms-up KB Carry
50ft R / 50ft L, athletes chooses weight

Workout #2:

21-15-9
Push-press, 95#/65#
Toes to Bar

*After every round do 20 Wall-balls, 20#/14#

Rx’d+: 135#/95# and 30 WBs after each round

Thursday 6.21.18

Warm-up:

Coaches Choice

Strength:

EMOM 8min
2x (Power Clean + Front Squat + Jerk)
Use 75%-80% of established 1Rep from 2-weeks ago

Conditioning:

“Coach OT’s Cardio Blast”
4 Rounds, 45sec work / 15sec rest, (no score)
45/15 Cal Ski
45/15 Cal Bike
45/15 Cal Row
45/15 Double-unders
45/15 Ring Plank

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