Workout:
For Time:
300 Air Squats
200 Kettlebell Swings
100 Pull Ups
Partition as desired
Workout:
For Time:
300 Air Squats
200 Kettlebell Swings
100 Pull Ups
Partition as desired
Skill/Strength:
3×12 Deadlift, building
Workout:
5 rounds
12 Pull Ups
12 Reverse Lunges (6 each side)
50 Double Unders
Skill/Strength:
Jump shrug + Hang Power Clean
Workout:
15-10-5
Front Squat
Pull Ups
Skill:
Hang Snatch
Workout:
3Rounds For Time
5 Bar Muscle UpsÂ
5 Hang Snatch
Workout:
Partner WOD -You go I go for each movement (you run 400, I snatch,you carry)-
10 rounds
400m Run
10 Hang Snatches 95/65
100m Carry 45/25
10 Deadlifts
10 OHS
Preview of workouts for the week of 11/23/2020
Monday 11/23: Hang Squat Clean
Tuesday 11/24: Toes 2 Bar, Deadlift
Wednesday 11/25: Row, Wallball, Pull Up
Thursday(Thanksgiving, modified schedule) 11/26: TBD
Friday 11/27: Push Press, Double Unders, Box Jumps
Saturday 11/28: TBD
Sunday 11/29: CrossFit Hero WOD “Havana”
Workout:
11-10-9-8-7-6-5-4-3-2-1
Back Squats
Bent Over Rows
200m run after each round
Cash out:
50 Air Squats
Skill:
Push Jerk
Workout:
20 min
10 Push Jerk (115/85)
20 Sit Ups
200m Row/.3 Bike
Strength:
Build to a Heavy 3-Rep Deadlift
Workout:
AMRAP x10 Minutes
5 Bent Over Rows*
10 Hand Release Push-Ups
15 Air Squats
*Bent Over Row weight should allow for unbroken reps
You stepped on the scale and it reads “HELP!” or the number equivelent of help… What’s your next move?
There are lots of different actions you could take and the next one you take will be the most important. Most people either… Get motivated or spiral further downward.
These folks say “I’m going to rise to the challenge”… “Time to start my meal plan” “I’m going to go workout right now” or some similar action that starts the trend towards their goals. Which is hopefully the boat you’re in, ready for action.
These folks say… “I want to crawl under a rock”, “I’ll go sit by myself and eat a gallon of ice cream”. These thoughts trigger either an action or inaction in the negative direction… We need a mindset shift OR just some plain ole hope!
The motivated crew usually goes out and crushes the workouts and the nutrition plan for a couple weeks sometimes even a couple months… then a multitude of variables derails them regularly only to fall back to the level of their old habits and the cycle continues. Those folks who immediately are downward spiraled by the scale reading… they’ve usually gone through the motivated cycle enough times and not got where they wanted and have become frustrated to the point of no hope.
It’s time to come out from under your rock… your shame, embarassment, heart break and anger are not serving your goals. We’ve seen it hundreds of times, you’ve tried “everything” and none of it has worked. We have solutions to the obstacles you’re facing and the most common answer when we ask “What would you do differently?” is resoundingly…
“I WISH I WOULD’VE STARTED YEARS AGO”
Let US take the rock off your back. We’ll start the build the hope back up, you’ll start making progress… All you have to do is tell us a little about your goals and then book a FREE No Sweat Intro!
Brian Zimmerman
Owner- CrossFit Jungle Gym