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Components

6/8/2017

Bent Over Row

Reverse DB FLyes

Ring Rows

DB Bicep Curls

GHD Oblique Twists

Settings

Workout

6/8/2017

In's

3x12 Glute Extension

Yoga/Mobility

Foam Roll Lats/Triceps
Chest Stretch

Warm-up

Warm-up Gymnastics

7 Minute Warm-up
5 Pushups
5 Inch Worms
10 Kip swings
10 Side-to-Side Lunges
20 pass throughs

WOD

6/8/2017 (AMRAP - Rounds and Reps)

30 Minute AMRAP

1 Pull-up
1 Air Squat
1 Push-up
2 Pull-ups
2 Air Squats
2 Push-ups
3 Pull-ups
3 Air Squats
3 Push-ups
etc...
RX+: Chest-2-Bar and 45lbs Def Push-ups

Spec Ops Training

It is Thursday already! Woot woot, welcome to upper back and bicep day. On all of your "Isolation" movements (basically when you aren't doing a WOD) you must do the given rep schemes UNBROKEN. Do not stop at 5 when you are suppose to do 8. Feel the burn, if it burns it grows. #Arnold

Mental note

Bent Over Row (3x10)

Bent Over Row

Reverse DB FLyes (3x15)

Bend over to parallel w/ flat back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.

Reverse DB Fly

Ring Rows (3xME)

Ring Rows

Can also be done on TRX straps.

DB Bicep Curls (3x10)

self explanatory.

GHD Oblique Twists (3x15)

On the GHD machine hold your torso below a 45 degree angle. Hold a weight at chest height and rotate as far as possible left and right.

Left + Right= 1 Reps

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

Whiteboard:

Thursday, June 08, 2017

Male Clients

1

Brandon
Dues

4:10PM CrossFit

19 + 7

Unbroken pushups.

2

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

17 + 17

20lb weight vest

3

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

17 + 12

ripped

4

Jordan
Brewer

Lift Sesh w/ Jared 3PM-4P...

16 + 13

hands ripped. stopped initally at 16

5

David
Moon

6:30 AM CrossFit

15 + 0

RRRRip

6

Clark
moncure

5:20 AM CrossFit

14 + 30

Rx .5+, 45# def push ups, regular pull ups

7

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

14 + 20

Deficit pushups

8

Frank
Valeriani

4:10PM CrossFit

13 + 8

black band cross rig for pullups

9

Matt
Osborn

6:30 PM CrossFit

16 + 10

green band on pull-ups

10

Freddy
Aubert

5:20 AM CrossFit

16 + 6

Kip PU till round 8 then mod after that

11

lance
cartwright

4:10PM CrossFit

15 + 1

couple strict each round rest jumping

12

Sonny
Ruff

9:30 AM CrossFit

15 + 0

green band pull up

Female Clients

1

Katie
Harris

5:20 PM CrossFit

14 + 7

HSPU in place of deficit PU

2

Tracy
Auber

6:30 AM CrossFit

9 + 8

Hands ripped :(

3

Steph
Karins

5:20 AM CrossFit

15 + 16

recovering from cold

4

Brianne
LeBlanc

9:30 AM CrossFit

14 + 34

RX+to 12th rd, then ring rows-rip

5

Katie
Jaquet

6:30 AM CrossFit

17 + 11

bar assisted pull ups

6

Leianna
Cooper

6:30 PM CrossFit

17 + 6

black band pu/rx pu

7

Private

5:20 PM CrossFit

16 + 8

8

Shelby
Welbaum

6:30 PM CrossFit

16 + 5

black band pull ups/ chest to ground push ups

9

Heather
Powell

9:30 AM CrossFit

16 + 0

ring rows; most knee pups; some traditional

10

Cathy
Holmes

5:20 PM CrossFit

15 + 39

2 green bands (steadily were raised higher) and def not strict pu...

11

Janet
James

6:30 AM CrossFit

15 + 10

band across rig pullups, deficit (45#) knee pushups

11

Stephanie
Alarcon

6:30 AM CrossFit

15 + 10

jumping pullups, knee pushups

12

Geralynn
Hughes

6:30 AM CrossFit

14 + 22

jumping pullups & knee pushups

13

Buffie
Plack

9:30 AM CrossFit

14 + 10

knee def pu, bar pull

14

Charlotte
Anderson

9:30 AM CrossFit

14 + 2

banded pull ups

15

Taylor
Valeriani

6:30 AM CrossFit

13 + 14

bar pull ups

16

Vanessa
Campos

6:30 AM CrossFit

13 + 13

17

Judy
Spradlin

5:20 AM CrossFit

13 + 5

bar pull up, knee push up

18

Laiken
Williams

Open Gym 5:20AM-10:30AM

12 + 2

bar asst pull ups rx push ups

19

Nayddan
Milord

5:20 PM CrossFit

11 + 11

bar pull ups, mod push-ups