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Helen… You mean Helen Hunt?!

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

20 Burpees

30 Banded Windmills

20 Squat Jumps

20m/way Bear Crawl F/B

10 Pushups

10 Ring Rows

Gymnastics Base (x10)

10sec Chin Up Hold *Scale Ring Row Hold

20sec Rest/Transition

10sec Handstand Facing Wall *Scale Pike on Box *Scale Down Dog

20sec Rest/Transition

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
* Scale 21 Ball Slams for pullups

* Scale KBS as needed

Gymnastic Plank (Accumlate 3min )

* Toes are pointed

* Body is like a rainbow
* Every Drop Perform 10 Toes to Bar * Toes above Hips * 20 Situps

Santa’s Droppin Stones

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Clarkys Body Shop – GPP

Competition Day

Warm-up

Warm-up (No Measure)

400m Run

3 Rounds

4 Sprint Starters

10 Lunge Jumps

Roxanne Burpees

Weightlifting

Stone-to-Box (3×3)

Lift a Stone from the ground onto a Box

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1min Work: 3min Rest

Rx

10/6 cal on Bike

AMRAP Stone onto Box 95/50# 48/40”

Rx+

12/8 cal on Bike

AMRAP Stone onto Box 145/95# 48/40”

Metcon (AMRAP – Reps)

3 Rounds

1min Work: 3min Rest

Rx

10/6 cal on Rower

AMRAP Wall Balls 14/10#

Rx+

12/8 cal on Rower

AMRAP Wall Balls 20/14#

BRO’n Hard… Bro

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Clarkys Body Shop – GPP

Practice Day

Warm-up

Warm-up (No Measure)

2 Rounds

2min Jump Rope

1min Banded Pull Aparts

1min Pushups

1min Banded Windmills

1min Banded Pull Downs

Weightlifting

Bench Press

Lv1: 3×12; 3×8; 2×5

Lv2: 10-9-8-7-6-5-4-3-2-1 *Add # each set

Lv3: Work up to a 3RM; 4×3 @ 85%

Midline Work

Goatz: Metcon (No Measure)

5 Rounds

20sec/side HVY Banded Palloff press

6/side Light/Moderate Lateral MB Toss

12 DB Pullovers *Moderate Load

20 Unbroken Banded KB Swings

Push It Real Good

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Clarkys Body Shop – GPP

Practice Day

Warm-up

Warm-up (No Measure)

2min Jump Rope

2 Rounds

20m Inch Worm

10 Band Pull-Aparts

10 Ring Rows

10 Dislocators

Metcon

Sled: Metcon (Weight)

Sled Push x 10 Rounds

15sec Max Effort

45sec REST
* Up to 3 Athletes per sled

* AHAP while continuing to move faster than a walking pace

Upper Body Assistance

Goatz: Metcon (No Measure)

Accumulate 2min in the bottom of the squat

3×12+ Reverse Grip Barbell Rows

3×8+ Ring Dips

3×30 Banded French Presses

Basic Rio

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Clarkys Body Shop – #5amClub

Warm-up

15 min to warm up

5 burpees

5 clean high pulls or KB high pulls

5 power cleans or SDHP **w/kb

200m run

*Add minimum of 5# per set

Gymnastics

Gymnastics Base (10 rounds)

10sec Chin Up Hold *Scale Ring Row Hold

20sec Rest/Transition

10sec Handstand Facing Wall *Scale Pike on Box *Scale Down Dog

20sec Rest/Transition

Metcon



Metcon (AMRAP – Rounds and Reps)

5 Rounds 3min work/1min Rest

Rx

3 Power Cleans 95/65# *scale 8 SDHP **w/kb

6 Pushups

9 Squats

Rx+

3 Power Cleans 135/95#

6 Pushups

9 Squats

Mobility

1min/side roll Quads/IT

30sec Foam Roll Back

2min/side LB Upper Back

1min/side Pigeon Pose

Basic Rio

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Clarkys Body Shop – GPP

Competition Day

Warm-up

Warm-up (No Measure)

15min to warmup

5 Burpees

5 Clean High Pulls

5 Power Cleans

200m Run

* Add minimum of 5# per set

Gymnastics

Gymnastics Base (10 Rounds)

10sec Chin Up Hold *Scale Ring Row Hold

20sec Rest/Transition

10sec Handstand Facing Wall *Scale Pike on Box *Scale Down Dog

20sec Rest/Transition

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds 3min work/1min Rest

Rx

3 Power Cleans 95/65#

6 Pushups

9 Squats

Rx+

3 Power Cleans 135/95#

6 Pushups

9 Squats

Mobility

Cool Down (No Measure)

1min/side roll Quads/IT

30sec Foam Roll Back

2min/side LB Upper Back

1min/side Pigeon Pose

Bulgarians are Loco

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Clarkys Body Shop – GPP

Practice Day

Warm-up

Warm-up (No Measure)

3 Rnds

20m/way Banded Monster Walks

15m/way Banded Lateral Walks

20m Walking Lunge

20m Broad Jumps

Weightlifting

RFESS (5×10/side)

Rear Foot Elevated Split Squat

Metcon (No Measure)

4 Rounds

15 Light/Moderate Deficit RDL

30 Banded Hamstring Curls

Box Jumps (8×3)

* 12” WTD if you can jump on a 20” box

Making the most of your time at Clarkys Body Shop.

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Trust us. We understand busy schedules. In fact, many of the members we have here at Clarkys Body Shop initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CLARKYS BODY SHOP:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.