Sunday April 14, 2019 – Saturday April 20, 2019

Week 7, Day 1

Strength Work

  • Back Squat: 1 x 5
  • Deadlift: 2 x 5
  • Incline Bench Press: 2 x 5
  • Ring Dips: 1 x 5
  • Pull Ups: 2 x 5
  • Bent over Row: 1 x 5
  • Strict Press: 2 x 5
  • Barbell Curl: 2 x 5
  • Diamond Push Ups: 2 x 5
  • Calf Raises: 2 x 5
  • Barbell Roll Out: 2 x 5
  • Russian Twists: 2 x 20

Accessory Work:

10 Minutes

  • 30 seconds on 30 seconds off for max calories – Row (this is all out so treat it as such. Go hard on these)

 

Week 7, Day 2

Strength Work

  • Split Squat with DB: 1 x 5
  • Stiff Legged Deadlift: 1 x 5
  • Bench Press w/Barbell: 2 x 5
  • Dips on Parallets: 2 x 5
  • Chin Ups: 2 x 5
  • Strict Press with DB: 1 x 5
  • Barbell Shrug: 2 x 5
  • Hammer Curl: 2 x 5
  • Tricep Push Downs (PVC with Bands): 2 x 5
  • Weighted Calf Raises: 2 x 5
  • Russian Twist: 2 x 5
  • Side Plank: 3 x 30 seconds each side

10 Minutes

  • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these.)

Week 7, Day 3

Strength Work

  • Back Squat: 1 x 5
  • Deadlift: 2 x 5
  • Incline Bench Press: 2 x 5
  • Ring Dips: 2 x 5
  • Pull Ups: 2 x 5
  • Bent Over Row: 2 x 5
  • DB Bicep Curl: 2 x 5
  • Tricep Kick Backs: 2 x 5
  • Calf Raises: 2 x 5
  • V-Ups: 2 x 5
  • Around the World: 1 x 6

10 Minutes

  • 30 seconds on 30 seconds off for max calories – Row (this is all out so treat it as such. Go hard on these)
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April 7, 2019 – April 13, 2019

We are going down in reps again so please go up in weight. A set of 5 for a CrossFitter is pretty common so you should have a fairly good sense of what this feels like and how you should push it.

 

Week 6, Day 1

Strength Work

  • Back Squat: 1 x 5
  • Deadlift: 2 x 5
  • Incline Bench Press: 2 x 5
  • Ring Dips: 1 x 5
  • Pull Ups: 2 x 5
  • Bent over Row: 1 x 5
  • Strict Press: 2 x 5
  • Barbell Curl: 2 x 5
  • Diamond Push Ups: 2 x 5
  • Calf Raises: 2 x 5
  • Barbell Roll Out: 2 x 5

Accessory Work:

10 Minutes

  • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)

 

Week 6, Day 2

Strength Work

  • Split Squat with DB: 1 x 5
  • Stiff Legged Deadlift: 1 x 5
  • Bench Press w/Barbell: 2 x 5
  • Dips on Parallets: 2 x 5
  • Chin Ups: 2 x 5
  • Strict Press with DB: 1 x 5
  • Barbell Shrug: 2 x 5
  • Hammer Curl: 2 x 5
  • Tricep Push Downs (PVC with Bands): 2 x 5
  • Weighted Calf Raises: 2 x 5
  • Russian Twist: 2 x 5

10 Minutes

  • 30 seconds on 30 seconds off for max calories – Row (this is all out so treat it as such. Go hard on these.)

Week 6, Day 3

Strength Work

  • Back Squat: 1 x 5
  • Deadlift: 2 x 5
  • Incline Bench Press: 2 x 5
  • Ring Dips: 2 x 5
  • Pull Ups: 2 x 5
  • Bent Over Row: 2 x 5
  • DB Bicep Curl: 2 x 5
  • Tricep Kick Backs: 2 x 5
  • Calf Raises: 2 x 5
  • V-Ups: 2 x 5

10 Minutes

  • 30 seconds on 30 seconds off for max calories – Bike (this is all out so treat it as such. Go hard on these)

March 31, 2019 – April 6, 2019

Week 5, Day 1

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • Incline Bench Press: 2 x 10
  • Ring Dips: 1 x 10
  • Pull Ups: 2 x 10
  • Bent over Row: 1 x 10
  • Strict Press: 2 x 10
  • Barbell Curl: 2 x 10
  • Diamond Push Ups: 2 x 10
  • Calf Raises: 2 x 10
  • Barbell Roll Out: 2 x 10

Week 5, Day 2

Strength Work

  • Split Squat with DB: 1 x 10
  • Stiff Legged Deadlift: 1 x 10
  • Bench Press w/Barbell: 2 x 10
  • Dips on Parallets: 2 x 10
  • Chin Ups: 2×10
  • Strict Press with DB: 1 x 10
  • Barbell Shrug: 2 x 10
  • Hammer Curl: 2 x 10
  • Tricep Push Downs (PVC with Bands): 2 x10
  • Weighted Calf Raises: 2 x 10
  • Russian Twist: 2 x 10

Week 5, Day 3

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • Incline Bench Press: 2 x 10
  • Ring Dips: 2 x 10
  • Pull Ups: 2 x 10
  • Bent Over Row: 2 x 10
  • DB Bicep Curl: 2 x 10
  • Tricep Kick Backs: 2 x 10
  • Calf Raises: 2 x 10
  • V-Ups: 2 x 10

March 24, 2019 – March 30, 2019

Since we are doing less reps feel free to go up in weight. Remember that the point is full range of motion through the movement so if you cannot get the full extension of the movement with that weight you need to go down in weight. If you don’t find that you are challenged with the weight you are using go up in weight. If you have questions please feel free to ask!

Week 4, Day 1

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • Incline Bench Press: 2 x 10
  • Dip on Parallets: 1 x 10
  • Chin Ups: 2 x 10
  • Bent over Row: 1 x 10
  • Strict Press: 2 x 10
  • DB Bicep Curl: 2 x 10
  • Tricep Kick Back: 2 x 10
  • Calf Raises: 2 x 10
  • GHD Sit Ups: 2 x 10

Week 4, Day 2

Strength Work

  • Split Squat with DB: 1 x 10
  • Stiff Legged Deadlift: 1 x 10
  • Bench Press w/Barbell: 2 x 10
  • Dips: 2 x 10
  • Chin Ups: 2×10
  • Strict Press: 1 x 10
  • Barbell Shrug: 2 x 10
  • Hammer Curl: 2 x 10
  • Tricep Push Downs (PVC with Bands): 2 x10
  • Weighted Calf Raises: 2 x 10
  • Weighted Sit Ups: 2 x 10

Week 4, Day 3

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • Incline Bench Press: 2 x 10
  • Dips: 2 x 10
  • Chin Ups: 2 x 10
  • Bent Over Row: 2 x 10
  • DB Bicep Curl: 2 x 10
  • Tricep Kick Backs: 2 x 10
  • Calf Raises: 2 x 10
  • Strict Hanging Leg Raises: 2 x 10

March 17, 2019 – March 23, 2019

Since we are doing less reps feel free to go up in weight. Remember that the point is full range of motion through the movement so if you cannot get the full extension of the movement with that weight you need to go down in weight. If you don’t find that you are challenged with the weight you are using go up in weight. If you have questions please feel free to ask!

Week 3, Day 1

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • Incline Bench Press: 2 x 10
  • Dip on Parallets: 1 x 10
  • Chin Ups: 2 x 10
  • Bent over Row: 1 x 10
  • Strict Press: 2 x 10
  • DB Bicep Curl: 2 x 10
  • Tricep Kick Back: 2 x 10
  • Calf Raises: 2 x 10
  • GHD Sit Ups: 2 x 10

Week 3, Day 2

Strength Work

  • Split Squat with DB: 1 x 10
  • Stiff Legged Deadlift: 1 x 10
  • Bench Press w/Barbell: 2 x 10
  • Dips: 2 x 10
  • Chin Ups: 2×10
  • Strict Press: 1 x 10
  • Barbell Shrug: 2 x 10
  • Hammer Curl: 2 x 10
  • Tricep Push Downs (PVC with Bands): 2 x10
  • Weighted Calf Raises: 2 x 10
  • Weighted Sit Ups: 2 x 10

Week 3, Day 3

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • Incline Bench Press: 2 x 10
  • Dips: 2 x 10
  • Chin Ups: 2 x 10
  • Bent Over Row: 2 x 10
  • DB Bicep Curl: 2 x 10
  • Tricep Kick Backs: 2 x 10
  • Calf Raises: 2 x 10
  • Strict Hanging Leg Raises: 2 x 10

March 10, 2019 – March 16, 2019

STRENGTH OF THE WEEK

Week 2, Day 1

Strength Work

  • Back Squat: 1 x 15
  • Deadlift: 2 x 15
  • DB Bench Press: 2 x 15
  • Dip on Parallets: 1 x 15
  • Chin Ups: 2 x 15
  • Bent over Row: 1 x 15
  • Strict Press: 2 x 15
  • DB Bicep Curl: 2 x 15
  • Tricep Kick Back: 2 x 15
  • Calf Raises: 2 x 15
  • GHD Sit Ups: 2 x 15

Week 2, Day 2

Strength Work

  • Split Squat with DB: 1 x 15
  • Stiff Legged Deadlift: 1 x 15
  • Bench Press w/Barbell: 2 x 15
  • Dips: 2 x 15
  • Chin Ups: 2×15
  • Strict Press: 1 x 15
  • Side Lateral Raise: 2 x 15
  • Hammer Curl: 2 x 15
  • Scull Crushers: 2 x15
  • Weighted Calf Raises: 2 x 15
  • Weighted Sit Ups: 2 x 15

Week 2, Day 3

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • DB Bench Press: 2 x 10
  • Dips: 2 x 10
  • Chin Ups: 2 x 10
  • Bent Over Row: 2 x 10
  • DB Bicep Curl: 2 x 10
  • Tricep Kick Backs: 2 x 10
  • Calf Raises: 2 x 15
  • Strict Hanging Leg Raises: 2 x 10

March 3, 2019 – March 9, 2019

STRENGTH OF THE WEEK

Week 1, Day 1

Strength Work

  • Back Squat: 1 x 15
  • Deadlift: 2 x 15
  • DB Bench Press: 2 x 15
  • Dip on Parallets: 1 x 15
  • Chin Ups: 2 x 15
  • Bent over Row: 1 x 15
  • Strict Press: 2 x 15
  • DB Bicep Curl: 2 x 15
  • Tricep Kick Back: 2 x 15
  • Calf Raises: 2 x 15
  • GHD Sit Ups: 2 x 15

Week 1, Day 2

Strength Work

  • Split Squat with DB: 1 x 15
  • Stiff Legged Deadlift: 1 x 15
  • Bench Press w/Barbell: 2 x 15
  • Dips: 2 x 15
  • Chin Ups: 2×15
  • Strict Press: 1 x 15
  • Side Lateral Raise: 2 x 15
  • Hammer Curl: 2 x 15
  • Scull Crushers: 2 x15
  • Weighted Calf Raises: 2 x 15
  • Weighted Sit Ups: 2 x 15

Week 1, Day 3

Strength Work

  • Back Squat: 1 x 10
  • Deadlift: 2 x 10
  • DB Bench Press: 2 x 10
  • Dips: 2 x 10
  • Chin Ups: 2 x 10
  • Bent Over Row: 2 x 10
  • DB Bicep Curl: 2 x 10
  • Tricep Kick Backs: 2 x 10
  • Calf Raises: 2 x 15
  • Strict Hanging Leg Raises: 2 x 10

February 24 – March 2, 2019

STRENGTH OF THE WEEK – New Cycle Test Week

Week 1, Day 1

Strength Work

  • Back Squat  – Establish a 15 Rep Max
  • Deadlift – Establish a 15 Rep Max
  • DB Bench Press – Establish a 15 Rep Max
  • Chin UP – Max Set

Week 1, Day 2

Strength Work

  • Stiff Leg Deadlift – Establish a 15 Rep Max
  • Bench Press with Barbell – Establish a 15 Rep Max
  • Strict Press – Establish a 15 Rep Max
  • Dip on Parallets – Max Set

For our new cycle we had a request for some hypertrophy-specific training. Thus HST is what you shall get! Who is ready to get jacked for summer?

Hypertrophy-specific training is not specifically designed for gains in strength however it is designed for muscle growth so increased strength is a known side effect of this type of training. For a way better way to put this I offer you this article:

https://www.t-nation.com/training/hypertrophy-specific-training

So I say to you, who is ready to get that summer beach body ready?

February 17, 2019 – February 23, 2019

STRENGTH OF THE WEEK – Test Week

Week 9, Day 1

Strength Work

  • Jerk – Establish a 1 Rep Max
  • Front Squat – Establish a 1 Rep Max

Week 9, Day 2

Strength Work

  • Clean – Establish a 1 Rep Max
  • Back Squat – Establish a 1 Rep Max

Our new cycle will start next week!

Who is ready to get that beach body ready with some body building type programming?

February 10, 2019 – February 16, 2019

STRENGTH OF THE WEEK

Week 8, Day 1

Strength Work

  • Press in Split – 2-2-2 (focus on correct foot placement)
  • Split Jerk – 2-2-2 (we want to increase weight but still the focus is more on proper form.
  • Front Squat – 2-2-2-2-2
  • GHD Sit Ups – 2×10

 

Week 8, Day 2

Strength Work

  • Above the knee Hang Clean – 2-2-2 (focus is on full hip extension and speed under the bar. Get as low as possible in the catch)
  • Clean High Pull – 2-2-2 (Moderate loading)
  • Single Leg DL with KB – 2×10
  • Back Squat – 2-2-2-2-2

We will be testing next week and beginning the next cycle the week after that.

Who is ready to get that beach body ready with some body building type programming? All aboard the gainz train!