^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Monday, February 6th, 2023

Hang Clean EMOM:
3 x 3 @ 65%
3 x 2 @ 75%
3 x 1 @ 80%+

12 Min EMOM, alt:
• Bulgarian Split Squat
• GHD, or T2B
• Strict Pull-Ups

“After Party”
3 Rounds:
12/9 Cal Ski
12 DBL KB Front Squat 53/35-lb

Sweat Sessions Workout

For Time (25 Min Cap):
20 Goblet Squat
20 Burpee
20 Box Jump Over
20 DB Push Press
20 DB Bent Over Row
20 DB Lunges
18 Goblet Squat
18 Burpee
18 Box Jump Over
18 DB Push Press
18 DB Bent Over Row
18 DB Lunges
16…

^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Saturday, February 4th, 2023

5 Sets:
1 High Hang Clean +
2 Hang Clean +
3 Front Squat
*Build Each Set

Clean EMOM:
Week 2

3 x 3 @ 60%
3 x 2 @ 70%
3 x 1 @ 75%
3 x 1 @ 80%+

*60 Seconds Rest Between Rounds

Workout of the day for Saturday, February 4th, 2022

With a partner, for time:
50 Cal Row/Bike/Ski
— then —
8 rounds of:
6 Dumbbell Hang Power Clean & Jerks, 50/35 lbs
9 Toes-to-bars
— then —
50 Cal Row/Bike/Ski
— then —
8 rounds of:
6 Dumbbell Hang Power Clean & Jerks, 50/35 lbs
9 Toes-to-bars
— then —
50 Burpee Box Jump Over 24/20″

^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Friday, February 3rd, 2022

20 mins AMRAP:
3 Ring Muscle-ups
6 Squat Snatches, 135/95 lbs
18 Wall Balls, 20/14 lbs
5 Ring Muscle-ups
6 Squat Snatches, 135/95 lbs
18 Wall Balls, 20/14 lbs
7 Ring Muscle-ups
6 Squat Snatches, 135/95 lbs
18 Wall Balls, 20/14 lbs
…
Continue adding 2 Ring Muscle-up reps each round until time expires.

Sweat Sessions Workout:

5 Rounds:
30 Sec On & 30 Sec Off, alt:
• Cal Bike
• Wallball
• Cal Bike/Row/Ski
• DB Lunge
• Strict Hanging Leg Raise
• Burpee

^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Thursday, February 2nd, 2022

24 Min AMRAP:
400m Run
20 Dubz
10 Toes-2-Bar
5 Wall Walks

“After Party”
50 Hollow Rocks
50 Arch Rocks
50 Wolf Raises
50 Single Leg V-Up

Sweat Sessions Workout:

6 Rounds:
30 DB Movement*
20/15 Cal Bike/Row/Ski
10 Weighted Abmat Sit-Up

*DB Movements:
Round 1: DB Deadlift
Round 2: DB Hang Clean
Round 3: DB Front Squat
Round 4: DB S2OH
Round 5: DB Snatch
Round 6: DB Thruster

^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Wednesday, February 1st, 2022

Deadlift:
8-7-7-6-6
@ 60%, Build Each Set

16 Min EMOM:
• Cal Row/Bike/Ski
• Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
• GHD Sit-ups
• Box Jump Overs, 24/20 in

Sweat Sessions Workout:

10-9-8-7-6-5-4-3-2-1:
DB Reverse Lunge
Sandbag or Medball Clean
DB Box Step-Up
Push-Up

^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Tuesday, January 31st, 2022

Split Jerk EMOM: 2-2-2-2-1-1-1-1-1-1-1-1
@ 65%, Build Each Set

10-9-8-7-6-5-4-3-2-1:
Strict HSPU
C2B

“After Party”
4 rounds for quality of:
10 Feet Elevated Parallette Push-ups
14 Rear Delt Flies, pick load
18 Alternating Dumbbell Bicep Curls, pick load

Sweat Sessions Workout:

7 min AMRAP:
5-10-15-20-25…
Plate G2OH
Calorie Row

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Burpee
Pull-Up

^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Monday, January 30th, 2022

10 Min EMOM:
1 Hang Squat Clean +
1 Squat Clean
@ 65% 1RM, build each round

3 x 2:30 Min Rounds*:
15 Cal Bike/Row/Ski
15 Burpee
Max Reps In Remaining Time Power Clean 135/95-lb or 55% 1RM

*1 Min Rest Between Rounds

“After Party”
3 Rounds:
15 GHD Sit-Up
8 Double KB Walking Lunge

Sweat Sessions Workout:

5 Rounds, 30 sec. on/ 30 sec. Off, alt:
Box Jump
DB Thruster
Pull-Up, or Ring Row
DB Hang Power Clean
MedBall Russian Twist

^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Sunday, January 29th, 2022

6 Min AMRAP:
5 Seated Box Jump
10 T-twist / Side
40 Banded Glute Bridge

20 min AMRAP:
20 Burpee to Plate
20 Plage G2OH
20 DB Bench Press
40 Walking Lunge
80 Hollow Rock
100 Dubz

*Start with & E4MOM run 200m

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^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Saturday, January 28th, 2022

5 Sets*:
1 Halting Clean Deadlift +
2 Hang Power Clean +
3 Front Squat

*Build Each Set

Clean EMOM:
Week 1

3 x 4 @ 55%
3 x 3 @ 65%
3 x 2 @ 70%
3 x 1 @ 75%

*60 Seconds Rest Between Rounds

Workout of the day for 9:00 am, Saturday, January 28th, 2022

With a partner, for time:
Row, 2000 m
Partner Kettlebell Front Rack Hold, 53/35 lbs
— then —
100 Burpee Pull-ups
Partner Kettlebell Suitcase Hold, 53/35 lbs
— then —
50 Dumbbell Bench Press, 50/35 lbs
Partner Handstand Hold

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^{CrossFit Group Classes • Personal Training • Nutrition Coaching}

Workout of the day for Friday, January 27th, 2022

Every 3 Min for 12 min:
5 Push Press, 80% 1RM
10 Barbell Bent Over Rows, pick load

14 Min AMRAP:
7 Chest-2-Bar
7 Strict HSPU
7 DB Hang Clean & Jerk 50/35-lb
7 Toes-2-Bar, or GHD
7 DB Box Step-Over 24/20″

Sweat Sessions Workout:

5 x 4 Min AMRAP*
20 Russian KB Swing
15 WallBall
10 Pull-Ups, or Ring Rows
5 DB Strict Press
Max Cal Bike/Row/Ski in Remaining Time

*2 Min Rest Between Rounds

Interested in Nutrition Coaching in Roseville CA? Fix your diet to look & feel your best. Schedule a meeting today with a personal coach to come up with a plan for your nutrition.