Workout for Monday, March 1st

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
– Goblet Squat
– Laying Knee Tuck
– Plank Shoulder Tap

Part B:
12:00 AMRAP:
15 Knee Tuck Jumps
15 Narrow Hand Push-up
10 SA Bent-over Row ea arm

Gym Workout

Deload Week Part A:
12:00 EMOM:
Min 1) 10 Backsquat (light – moderate weight)
Min 2) 10 Strict K2C
Min 3) 2 Wall Walks / 20 slow plank shouder tap

Deload Week Part B:
12:00 AMRAP:
15 Box Jumps
15 Narrow Hand Push-up
15 Horizontal Pull-up

Workout for Saturday, February 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

Part A:

9:00 AMRAP
10 Deadlift (135/95)
10 Pull-up
10/8 Cal Bike

Rest 5:00

9:00 AMRAP:
6 Double DB Thruster
12 T2B/K2C
24 DU/48 SU

Rest 5:00

9:00 AMRAP:
12 Alternating SA DB Hang Clean & Jerk
12 Box Jump

Workout for Friday, February 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

4 Rounds:
:30 work / :30 rest

– Hanging L-sit / Knee Raise
– Pistol / SL Squat to box (R leg)
– Pistol / SL Squat to box (L leg)
– Spiderman Push-up

Part B:
14:00 AMRAP:
20 Sit-up
40 Two-foot MTN Climber
20 Cossack Squat
40 KBS

Gym Workout

Part A:
4 Rounds:
:30 work / :30 rest

– Hanging L-sit / Knee Raise
– Pistol / SL Squat to box (R leg)
– Pistol / SL Squat to box (L leg)

Part B:
Test
Strict Pull-up:
3:00 ME Strict Pull-up / Banded Pull-up

**if you use a band, log the band you used in the notes.**

Part C:

“Annie”
50-40-30-20-10:
DU/ SUx2
Abmat Sit-up

Workout for Thursday, February 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

45:00 AMRAP:
3:00 work / 2:00 rest

80 DU/80 J Jacks
70 Airsquats/Goblet Squats
60 Alternating SA Hang Clean & Jerk
50 Sit-up
40 Burpee over plate

Gym Workout

Engine Day:
45:00 AMRAP:
3:00 work / 2:00 rest

80 DU/160 SU
70 wallballs
60 G2O w/plate
50 Sit-up
40 Burpee over plate

How do I Get Stronger without Getting Bigger??

So you want to get stronger without getting big and bulky?

The majority of people that train at MontanaFit want to increase their strength but are not interested in gaining any size.

They want to feel fit and strong, but also lean.

Many people associate lifting weights with getting bigger. While this can be the case it really depends on what type of lifting program you are following.

There is also a common misconception that using lighter weights and doing more reps will help you “tone” without gaining size.

The truth is lifting lighter weights and doing a ton of reps is actually how body-builders train to increase muscle size.

An increase in muscle size will also make you stronger. That is why people with big muscles are also usually quite strong and can lift a lot of weight. And also probably why people tend to think if you try to get stronger you will automatically get bigger.

It is very possible to get extremely strong without adding a lot of size. This is evident in sports where weight classes are important like Wrestling, MMA, Boxing, Weightlifting etc. You also see it in sports where being light and really strong is helpful like gymnastics and rock climbing.

In order to get stronger without gaining size you need to follow these guidelines:

  • Lift heavy – 80% plus of your 1RM for 1 to 5 repetitions with adequate rest between sets
  • Lift/Move Fast– Dynamic movements like Power Cleans, Snatches, Plyometrics and Sprints will develop strength without gaining size.
  • Eat Appropriately – The only way to gain size is to take in a surplus of calories which can be used to create muscle or be stored as fat. If you don’t eat a surplus there is nothing in the system to be able to gain size.

That doesn’t mean you only ever lift heavy and/or fast but you would want to make sure that a big piece of your training follows those guidelines.

It is still important to do higher repetitions with lighter weights to keep your joints healthy, strong, and working properly. You just need to make sure you aren’t doing too much volume in that range while also eating a surplus as that will lead to a gain in size.

How is it possible to get stronger without increasing muscle size? Well essentially it comes down to your brain creating a better connection through your nervous system to your muscles.

This leads to:

  • Learning to Recruit More Muscle Fibers
  • Activating Muscle Fibers Faster
  • Increasing the efficiency of each Muscle Fiber

At MontanaFit our focus is on training people to excel outside the gym. That means our program is designed to develop strength, endurance, power, and coordination so you feel fit and athletic, and ready to get after any pursuit with confidence.

If that sounds like something you are into, click the button to schedule a call and find out if MontanaFit is the right thing for you.

Workout for Wednesday, February 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:
Every 2:00 for 5 Rounds:
30 Jump Squats
30 two-foot mtn climbers

Part B:
17:00 AMRAP
40 RKBS
30 Alt Spiderman Plank
20 WIde Hand Push-up
10 Burpee over KB

Gym Workout

For today’s test, everyone needs to use a rower. The test is priority. If you are waiting for a rower, work on part B. If you finish the test and there is time left in class, work on part B. It does not matter if you finish part B, all focus is on the test today.

Test #3:
5 Rounds:
500m row
2:00 rest

Bike cannot be used here, needs to be a rower

Part B:
15:00 for quality:
10 Slow HRPU
10 KB OBlique crunch ea side
10 SA Seated Strict Press ea arm
10 Strict weighted / Strict K2C

Stay lighter here, just move comfortably. The focus today is the row test.

Workout for Tuesday, February 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

Part A:
3 rounds
:40 work / :20 rest
– Weighted SL Squat to box R leg
– KB Oblique crunch R side
– Weighted SL Squat to box L side
– KB Oblique crunch L side
– Plank Down-up

Part B:
40-30-10:
Alternating SA SDHP
Alternating SA Snatch
Alternating SA Push Press

Gym Workout

Part A:
3 rounds
:40 work / :20 rest
– Weighted SL Squat to box R leg
– KB Oblique crunch R side
– Weighted SL Squat to box L side
– KB Oblique crunch L side

Part B:
21-15-9: (15:00 cap)
Snatch Grip Deadlift
Hang Snatch
Push Press

barbell = (95/65)

Workout for Monday, February 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
– Flutter Kicks
– Side Plank Raises L side
– Side Plank Raises R side
– Plank Down-up

Part B:
12:00 AMRAP:
24 DB snatches (12 each)
12 Burpees
24 DB Goblet Lunges (12 each)
12 Box Jumps

Gym Workout

RE-Test #1
Clean & Jerk:
18:00 to find 1RM

**These should be done as squat cleans**
**If you find your 1RM before the time is complete, then take some weight off and work through singles until everyone is finished**


12:00 AMRAP:
24 DB snatches (12 each)
12 Burpees
24 DB Goblet Lunges (12 each)
12 Box Jumps

Workout for Saturday, February 20th

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 workout today.

Gym Workout

40:00 AMRAP:

20 handstand push-ups/HRPU
30 deadlifts (135/95)
40 sit-ups
50 double-unders/100 SU
3:00 Rest

Rest is long at the end of each round, so try to minimize the resting during the round. You don’t need to sprint, but you need to move steady with as little rest as possible until the end of the round. Find YOUR pace.

Workout For Friday, February 19th

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 EMOM:
Min 1) 6 Half Turkish Get-up ea side
Min 2) 12 weighed cossack squat
Min 3) 12 Alt SL RDL
Min 4) :40 side plank (switch sides ea round)

Part B:

5:00 AMRAP:
10 Goblet Squat
10 KB SDHP

2:00 Rest

5:00 AMRAP:
20 jumping air squat
10 sit-up

2:00 rest

5:00 AMRAP:
Burpee over KB

Gym Workout

Athletic Day Part A:

7:00 clock:
AMRAP Front squat @ 90% 1RM C&J

Athletic Day Part B:

5:00 AMRAP:
20 wallballs
10 C2B/pull-ups

2:00 rest:

5:00 AMRAP:
20 jumping goblet squat (53/35)
10 T2B/K2C

2:00 rest:

5:00 AMRAP:
Burpee box jump over