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Components

Shoulder Press

Barbell Hip Thrust

Weighted Front Plank

Settings

Workout

Strength and Mobility (no cardio)

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Warm-up

Bike 1:00 (Upper body only)
5 Double Push-up Inchworms
20 Cobras (2.5lbs)
10 Russian KBS
20 Hollow Rocks
20 GHD Hip Extensions
1:00 Handstand Progressions
3 Sided plank (:30 per side)

Strength

Shoulder Press (5-5-3-3-1-1-1)

Each set performed together, every 2 minutes
After last heavy single, 3 Rounds of max reps (10+ each round) DB Lateral Raises
20 minute timecap total

Barbell Hip Thrust (5-5-5-5-5)

Barbell Hip Thrust over Bench

(Increasing in weight throughout) (20 minute cap)

This exercise is to be Superset w/ weighted plank (listed below)

Use the barbell pads on the barbell and concentrate on glute squeeze with a pause at the top. Avoid Hyperextending your lower back!

Weighted Front Plank (5 sets of 30 second holds)

Front Plank with weight added on the back

Add weight throughout if the form is good and you can hold unbroken for 30 seconds. Keep plate on the lower back/pelvis.

Track weight and track time (30 seconds) in comments

Mobility

50' Perfect lunge w/ Rotation
1:00 Couch Stretch (per side)
1:00 Pigeon Stretch (per side)
1:00 PVC Front Rack/ Lat Mobility drill over GHD or bench

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, May 28, 2019

Male Clients

1

Izick
Espinoza

4pm CrossFit

1 x 1 @ 190 lbs

2

Private

4pm CrossFit

1 x 1 @ 175 lbs

2

Nate
Cobb

12pm CrossFit

1 x 1 @ 175 lbs

3

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 165 lbs

DB lateral raise (15s): 20-18-11

4

Jim
Sirovy

6am CrossFit

1 x 5 @ 155 lbs

4

Fabricio
🦍

12pm CrossFit

1 x 1 @ 155 lbs

fail twice at 175

5

Adam
Gelfand

12pm CrossFit

1 x 1 @ 150 lbs

5

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 150 lbs

6

Bill
Curci

4pm CrossFit

1 x 1 @ 145 lbs

6

Jake
White

4pm CrossFit

1 x 1 @ 145 lbs

6

Kevin
Gelfand

12pm CrossFit

1 x 1 @ 145 lbs

7

Ryan
Goderre

6pm CrossFit

1 x 2 @ 135 lbs

7

Mel
Nutter

6pm CrossFit

1 x 1 @ 135 lbs

8

Chris
Christian

6am CrossFit

1 x 1 @ 125 lbs

8

Eric
Otero

6pm CrossFit

1 x 1 @ 125 lbs

9

Jaimeson
Pollen

12pm CrossFit

1 x 1 @ 120 lbs

9

Tony
Huynh

7am CrossFit

1 x 1 @ 120 lbs

10

Andrés
Herrera

4pm CrossFit

1 x 1 @ 115 lbs

10

Steven
Bui

4pm CrossFit

1 x 1 @ 115 lbs

11

Vincent
Lopez

7am CrossFit

1 x 1 @ 110 lbs

12

Chad
Baker

12pm CrossFit

1 x 1 @ 95 lbs

13

Marcus
Alexander

7am CrossFit

1 x 1 @ 90 lbs

10lb shoulder DB

14

Tim
Arnous

4pm CrossFit

1 x 1 @ 0 lbs

FUCKING KILLED IT

Female Clients

1

Patrisha
Wilson

6am CrossFit

1 x 1 @ 112 lbs

2

ashley
green

6pm CrossFit

1 x 1 @ 95 lbs

2

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 95 lbs

3

Private

4pm CrossFit

1 x 1 @ 91 lbs

4

Alexa
Strauss-Derby

4pm CrossFit

1 x 1 @ 87 lbs

4

Maria
Mercado

6pm CrossFit

1 x 1 @ 87 lbs

4

Nicole
Schneider

4pm CrossFit

1 x 1 @ 87 lbs

5

Camille
Chamberlen

7am CrossFit

1 x 1 @ 80 lbs

5

Kait
Pollen

12pm CrossFit

1 x 1 @ 80 lbs

failed 85

5

kasey
stark

5pm CrossFit

1 x 1 @ 80 lbs

6

Ana
Lozano

4pm CrossFit

1 x 1 @ 77 lbs

6

Janis
Green

7am CrossFit

1 x 1 @ 77 lbs

7

Jasmine
Poon

12pm CrossFit

1 x 1 @ 75 lbs

7

Megan
Roberts

12pm CrossFit

1 x 1 @ 75 lbs

8

Alissa
Cobb

6am CrossFit

1 x 1 @ 70 lbs

8

Allison
Hart

12pm CrossFit

1 x 1 @ 70 lbs

Failed 3 @ 70, failed last 1 @ 75

8

Megan
Gibbings

5pm CrossFit

1 x 1 @ 70 lbs

9

Tara
Larson

7am CrossFit

1 x 1 @ 69 lbs

10

Lisa
Gift

5pm CrossFit

1 x 1 @ 65 lbs

1 set at 70

10

Veronica
Hamzeh

8am CrossFit

1 x 1 @ 65 lbs

11

Gretchen
Otero

6pm CrossFit

1 x 1 @ 60 lbs