Norwottuck Online
Bodybuilding, Functional Fitness, Women's Training, Other, Mobility, Strength & Conditioning, General FitnessThis is for the person that loves the CrossFit style of training, but wants a more aesthetic + health based focus rather than the specific CrossFit skills!
Features5 sessions per week
Must use App app to view and log training
Team Training
A
Banded Deadlift
6 x 10
Circuit
B
Accumulate the following; 3 Minutes In Farmers Hold With At Least 1/3 Bodyweight Total 3 Minutes In Upper Body Support (Dip, Tuck Sit, Planks) 3 Minute Wall Sit Ideally upper body support is too difficult to do :31+ seconds in a row Comment upper body support please! Accumulate in any order you'd like, just reach the TOTAL time in each movement by the end of your workout!
A
Pull-Up
5, 3, 1, 5, 3, 1, 5, 3, 1
Circuit
B
AMRAP 20 30 Double Unders OR Heavy Rope Single Unders 20 Straight Leg Sit Up 10 Calories on a Cardio Machine
A
DB Bench Press
Circuit
B
EMOM 10 15 Air Squats + Max Bar Hang Every minute, complete 15 air squats before hanging off of a pullup bar for as long as you can for the remainder of the minute. Then, the next minute repeat. Do this a total of 10 times
A
Cardio
Conditioning
A
5km Row
MAX EFFORT TEST Accumulate 5000 meters on a rower, ski erg or treadmill. 10-15,000 On A Bike Probably the least complicated test of aerobic fitness. A good goal for your first time is under 30:00 then every minute after that is an excellent marker of improvement
A
Push Press
Circuit
B
EOMOM 20 Even Minutes- Dumbbell Push Press Max Reps (with suggested 1/8th bodyweight per hand) Odd- Specialty Rope Skips or Double Unders
A
Flexibility/Mobility Routine
When you join a team you’re getting more than programming, you’re joining an online community.
CROSSFIT(ish): Less Muscle Ups, More Muscle Tone
CROSSFIT(ish): Less Muscle Ups, More Muscle Tone
CROSSFIT(ish): Less Muscle Ups, More Muscle Tone
