Norwottuck Online

Bodybuilding, Functional Fitness, Women's Training, Other, Mobility, Strength & Conditioning, General Fitness
Coach
Heather Mae

This 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!

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Any gym // CrossFit Box // or basic training set up
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-4-4

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!

Monday
2022-4-5

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

Tuesday
2022-4-6

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

Wednesday
OPTIONAL REST/ACTIVE REST DAY

A

Cardio

Thursday
2022-4-8

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

Friday
2022-4-9

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

Saturday
FULL REST + MOBILITY

A

Flexibility/Mobility Routine

Coach
coach-avatar Heather Mae

Join Your Virtual Gym

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
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CROSSFIT(ish): Less Muscle Ups, More Muscle Tone
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CROSSFIT(ish): Less Muscle Ups, More Muscle Tone
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CROSSFIT(ish): Less Muscle Ups, More Muscle Tone