Workout for Wednesday, March 31st

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

warmup:
5-7 minutes

Part A:
29:00 AMRAP:

*16 burpee buy in**
then
32 SA Alt Sumo Deadlift (16 ea hand)
32 SA Alt DB Snatch (16 ea hand)
32 SA Suitcase Carry high knees (16 ea hand)
32 RKBS

**16 burpee cash out immediatly after amrap**

Gym Workout

Robs Belate Birthday R.I.P. Grip Workout:

29:00 AMRAP:

**16 burpee buy-in**
then
32 deadlift (135/95)
32 Alt DB Snatch
:32 plate pinch R hand
:32 plate pinch L hand
32 RKBS

**16 burpee cash out immediatly after end of AMRAP**

Workout for Tuesday, March 30th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

40:00 AMRAP:
3:00 work / 1:00 rest
8 SA Clean ea hand
50 jump lunges
8 SA Push Jerk ea hand
16 burpee over the object
8 SA Front Squat ea hand

Gym Workout

Engine day:
40:00 AMRAP:
3:00 work / 1:00 rest
8 Power Clean
16 Cal Row / 10 Cal Bike
8 Push Jerk
16 Burpee over the Bar
8 Front Squat

Bar should be moderate. Challening, but you should be able to do sets of 8 UB for each of the movements for the first couple rounds

Workout for Monday, March 29th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
10:00 EMOM:
Min 1) 12-15 Double Pulsing Goblet squat
Min 2) ME DB/KB Curls

Part B:
3 Rounds:
:40 work / :20 rest
– Plank Pull-Though
– Alternating SL RDL
– Bicycle Crunch
– Box Dips

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 8 reps of 1 1/4 back squat (heavy)
Min 2) ME Strict Chin-up

Build Day Part B:
3 Rounds:
:40 work / :20 rest
– DB Lateral Raise
– Weighted Barbell RDL
– Bicycle Crunch
– Weighted Strict Ring Dip / Box Dip

Workout for Saturday, March 27th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

No Zoom today.

Gym Workout

Athletic Day Part A:
Every 3:00 for 3 rounds:
50 DU/100 SU
20 Hang Snatch with empty Bar

4 Rounds for time: (18:00 Cap)
12 Dealift (225/205)
18 Box Jump
24 T2B/K2C

Workout for Friday, March 26th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
8:00 EMOM:
Min 1) 7 Strict Press + 7 Push Press (R)
Min 2) 7 Strict Press + 7 Push Press (L)

Part B:
For Total Reps:

1:00 ME Alt DB/KB Snatch
1:00 Rest
1:00 ME Alt SA Squat Clean
1:00 Rest
1:00 ME Burpee
1:00 Rest
2:00 ME Alt DB Snatch
1:00 Rest
2:00 ME Alt SA Squat Clean
1:00 Rest
2:00 ME Burpee

Gym Workout

Athletic Day Part A:
9:00 EMOM:
M1) 9 Strict Press + 1 Push Press
M2) 8 Strict Press + 2 Push Press
M3) 7 Strict Press + 3 Push Press
M4) 6 Strict Press + 4 Push Press
M5) 5 Strict Press + 5 Push Press
M6) 4 Strict Press + 6 Push Press
M7) 3 Strict Press + 7 Push Press
M8) 2 Strict Press + 8 Push Press
M9) 1 Strict Press + 9 Push Press

Bar 70%-80% 3RM Strict Press

Athletic Day Part B:
For Total Reps:

1:00 ME Alt DB Snatch
1:00 Rest
1:00 ME Wallballs Squat Clean
1:00 Rest
1:00 ME Burpee to 45lb Plate
1:00 Rest
2:00 ME Alt DB Snatch
1:00 Rest
2:00 ME Wallball Squat Clean
1:00 Rest
2:00 ME Burpee to 45lb Plate

Workout for Thursday, March 25th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
14:00 AMRAP:
14 Sumo Deadlift
50 two-foot mountain climber
14 Weighted Cossack Squat
50 jump lunges

Part B:
14:00 AMRAP for quality:
10 KB/DB Curls
10 SA Floor Press ea arm
10 Strict Hang High Pull
10 Laying Knee Tuck

This should be done for quality, so heavier weights, slower rep speed, rest as needed.

Gym Workout

Build Day Part A:
14:00 AMRAP:
Row for meters

Build Day Part B:
14:00 AMRAP for quality:
8 Weighted Barbell curls (wide grip)
8 Seated DB Tricep Extenstion
8 Seated Rear Delt Fly
8 Heavy Back Squat
8 Weighted Strict K2C on rings/hanging

This should be done for quality, so heavier weights, slower rep speed, rest as needed.

Workout for Wednesday, March 24th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
16:00 AMRAP
6 SA Hang Clean & Jerk ea arm
12 jumping goblet squat
6 SA Hang Clean & Jerk ea arm
12 Plyo Push-up
6 SA Hang Clean & Jerk ea arm
12 Sit-up stand up / 12 sit-up

Part B:
2 Rounds:
:45 work / :15 rest:
– Hollow hold / can add plate in extended hands
– SA KB Oblique crunch (R)
– Superman Raises
– SA KB Oblique crunch (L)

Gym Workout

Athletic Day Part A:
16:00 AMRAP:
6 Clean & Jerk (135/95)
12 Box Jump Overs
6 Clean & Jerk (135/95)
12 HSPU / Plyo Push-up
6 Clean & Jerk (135/95)
12 C2B/Pull-up/Ring-row

Athletic Day Part B:
2 Rounds:
:45 work / :15 rest:
– Hollow hold with plate in extended hands
– SA KB Oblique crunch (R)
– Superman Raises
– SA KB Oblique crunch (L)

Top 5 Workout Nutrition Mistakes

What should I eat before and/or after a workout?

We get this question quite a lot. While we will get into specific strategies next week it is important to know where you might be going wrong.

There are 5 main mistakes people make with their nutrition in regards to workouts.

Check them out and make sure you have a plan to NOT make these!

Mistake #1

Not eating anything prior to working out.

I know you might have heard something about how fasted cardio is great for fat loss. While it is true you might burn a higher percentage of fat you are not actually burning any more calories so any fat loss will be determined by your total calorie intake for the day.

Additionally working out in a fasted state uses twice as much protein from muscle for energy which is not a good thing.

More muscle breakdown = less lean muscle = lower metabolism (and probably a loss of strength)

Mistake #2

Eating too much and close to working out.

When we eat our body needs to go through the digestion process. Our blood supply shifts towards the intestines and stomach during this process and away from our muscles. If we eat too much or too close to working out then we can feel weak, dizzy and/or nauseous.

Mistake #3

Eating the wrong type of food.

Certain foods take longer to digest or they don’t provide the right fuel for exercise. If we eat foods high in fat, protein, or fiber the same consequences from above might be experienced. Having a mix of some easily digestible protein and carbohydrate is going to be our best bet close to our workouts. The closer we get to a workout the more we want to skew towards small amounts of easily digestible carbs to help give us a little workout boost.

Mistake #4

Not eating soon enough post workout.

When you exercise your body magically increases your ability to rebuild your muscle protein for a certain amount of time. It is generally recommended that you eat or drink some form of protein within 45 minutes of exercise to take advantage of this window. You are not going to suddenly waste away if you don’t but if you can then it will enhance your ability to recover and maintain lean muscle mass. This is probably the best time for a protein shake or bar if you can’t have a regular protein packed meal until later.

Mistake #5

Overthinking all of this.

While we don’t want to make any of these mistakes over and over. If we obsess about getting them exactly right that is not going to serve us in any way. So it’s okay to sometimes not eat before you workout. Just pay attention to how you feel and go a little slower if you need to. Same goes for if you accidently ate too much.

You might not get the absolute best workout you’ve ever had but you can still move and sweat and enjoy yourself. So while you should strive to get some of these things tested and dialed in, give yourself a break if they aren’t always exactly on point.

Progress over Perfection and have some fun in the Process.

Are you currently making any of these mistakes?

Tune in next week for some ideal pre and post snacks to have you crushing workouts and recovering like a champ!

Workout for Tuesday, March 23rd

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

5 x 6:00 AMRAP:
50 DU / 100 SU / 50 Jumping Jacks
10 Box Dips
10 Sit-up
10 Goblet Forward Lunge
10 Burpee over object

3:00 rest between rounds

These should be done at a slighty faster than sustainable pace. go a little dark

Gym Workout

Engine Day:
5 x 6:00 AMRAP:
50 DU / 100 SU
10 Ring Dip / Box Dips
10 T2B/K2C
10 FR Forward Lunge (95/65)
10 Burpee over Bar

3:00 rest between rounds

These should be done at a slighty faster than sustainable pace. go a little dark

Workout for Monday, March 22nd

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
4 Rounds:
:40 work / :20 rest
– Alternating goblet step-up
– SA Bent over row (R)
– SA Bent over row (L)
– Plank Down-Up

Part B:
12:00 AMRAP:
20 KB Cluster
20 KBS
20 Push-up

 

Gym Workout

Build Day Part A:
15:00 EMOM:
Min 1) 6 Pause Back squat w/:03 at bottom (moderate to heavy)
Min 2) 12 Front Raise with plate
Min 3) :45 Plank Down-Up

Build Day Part B:
12:00 AMRAP:
20 KB Cluster
20 KBS
20 Push-ups

**Same KB for both movements.*

https://www.youtube.com/watch?v=tuU_Z5Oh4

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