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cody@crossfitsevencities.com
1 year 1 month ago

Resistance

A. Max Set of Strict Pull Ups or Ring Rows

Then 3 Sets at 50%

Rest 60seconds between sets

 

3 Sets Work Through with No Rest

cody@crossfitsevencities.com
1 year 1 month ago

Resistance

Every 3 Minutes x 4 Sets

A1: Single Arm Landmine Row

8-10 Reps/side

A2: Single Arm DB Floor Press

9-12 Reps

Working up each set A1/A2 if you choose

 

cody@crossfitsevencities.com
1 year 1 month ago

Resistance

Every 3:00 x 4 Sets

A1: Wide Grip Behind the Neck Strict Press 

9-12 Reps

Working up each set

A2: Barbell Glute Bridge

10-12 Reps

cody@crossfitsevencities.com
1 year 1 month ago

Resistance

Deficit Deadlift

3 Sets x 7 Reps

Tempo: 3/0/3/0

Work off a 45/35lbs Plate

Do not go over 75% of 1 RM

 

cody@crossfitsevencities.com
1 year 1 month ago

Resistance

Back Squat

3 Sets x 7 Reps

Tempo: 2/1/0/1

Working up each set

Rest 2 Minutes

 

Warm Up: 2 Sets x 3 Reps, 1 Set x 5 Reps (No Rest)

 

cody@crossfitsevencities.com
1 year 2 months ago

Resistance

A: Max Strict Pull Ups/ Ring Rows

Then 2 Sets at 50%

Rest 60-90 Seconds Between Sets

 

Then...

 

cody@crossfitsevencities.com
1 year 2 months ago

Team Friday

Metcon( AMRAP- Rounds and Reps)

"Chelsea-ish"

 

I Go You Go

30 Minutes

 

5 Pull Ups

10 Push Ups

15 Air Squats

Run 200m Together

 

cody@crossfitsevencities.com
1 year 2 months ago

Resistance

Every 3 Minutes x 4 Sets

A1: Single Arm Landmine Row

8-10 Reps/side

A2: Double DB Floor Press

7-9 Reps

Working up each set

 

cody@crossfitsevencities.com
1 year 2 months ago

Resistance

Every 3:00 for 4 Sets

A1: Wide Grip Behind the Neck Strict Press

8-10 Reps

A2: SL KB/DB/BW Hip Thruster

9 Reps/side

 

cody@crossfitsevencities.com
1 year 2 months ago

Resistance

Every 2:30 x 4 Sets

Double DB Deficit Deadlift x 10 Reps

Tempo: 3/0/2/0

 

Working up each set

Working off a 35lbs/ 45lbs plate

 

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