Total Body Fitness

Total Body Fitness Total Body Fitness uses CrossFit methodologies to train clients!

Warm-Up4 RoundsSled Pull w/ Broad Jumps ( and rope taxi)StrengthCurl Press vs Oly PressSkill - Rope ClimbsWorkout of the...
12/20/2018

Warm-Up
4 Rounds
Sled Pull w/ Broad Jumps ( and rope taxi)

Strength
Curl Press vs Oly Press

Skill - Rope Climbs

Workout of the Day
Thursday 181220
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

Men: 30-in. box
Women: 24-in. box

MOBILITY/RECOVERY
Trap and Shoulder Rolls
Elevated Banded Hip

Warm-Up3 Rounds - Short Sprint Complex, InchwormsStrength- Back Squat 8-6-4-2Workout of the DayTuesday 1812185 rounds fo...
12/18/2018

Warm-Up
3 Rounds - Short Sprint Complex, Inchworms

Strength- Back Squat 8-6-4-2

Workout of the Day
Tuesday 181218
5 rounds for time of:
400-m run
15 thrusters
10 burpees

Men: 75 lb.
Women: 55 lb.

MOBILITY/RECOVERY
Quad Barbell, Chest/Shoulder KB Reset

12/14/2018

Workout of the Day
Friday 181214
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Warm-Up2 Rounds4 Tabata Rounds Band Pullaparts10 Band Pull Throughs6 Rounds 12 KB Swings6 BurpeesStrengthMax Shoulder Pr...
12/12/2018

Warm-Up
2 Rounds
4 Tabata Rounds Band Pullaparts
10 Band Pull Throughs

6 Rounds
12 KB Swings
6 Burpees

Strength
Max Shoulder Press

Skill
Deadlift Mechanics

Workout of the Day
Wednesday 181212
Deadlift 10-10-10-10-10 reps

RECOVERY/MOBILITY
2 Rounds
2 ea Side Pretzel
20 sec ea side Spiderman twist holds

Warm-Up3 sets 12 repsGood MorningV-Up Broad JumpsStrengthSit upsSkillMed Ball cleansWorkout of the DayMonday 18121050-40...
12/10/2018

Warm-Up
3 sets 12 reps
Good Morning
V-Up
Broad Jumps

Strength
Sit ups

Skill
Med Ball cleans

Workout of the Day
Monday 181210
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box

RECOVERY/MOBILITY
Glute and Hi hip roller

Warm-Up2 Rounds 12 repsShoulder circle rotation complexMed Ball Clean Wallball ComplexJumping lungesStrength50 Pushups f...
12/09/2018

Warm-Up
2 Rounds 12 reps
Shoulder circle rotation complex
Med Ball Clean Wallball Complex
Jumping lunges

Strength
50 Pushups for time

Skill
Jerk

Workout of the Day
Sunday 181209
Split jerk 3-3-3-3-3-3-3 reps

MOBILITY/RECOVERY
Tabata
Band Pullaparts every other squat holds

This weeks stretch

Warm-up10 Spidermans, leg swings forward and sidewaysInchwormsHanging Hollow Rocks and Pull-UpsStrengthDumbbell Shoulder...
12/08/2018

Warm-up
10 Spidermans, leg swings forward and sideways
Inchworms
Hanging Hollow Rocks and Pull-Ups

Strength
Dumbbell Shoulder Press 3-3-3-3-3

Skill
Dumbbell Sn**ch
T2B and scaling

Workout of the Day
Saturday 181208
3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

RECOVERY/MOBILITY
Banded Hip lunge

Warm-upPower Yoga- 5 Sun A & 5 Sun BPR DayPick 2 PR's to beat! Pick 1 Metabolic/Calasthenic 1-2 ElementPick 1 StrengthMO...
12/07/2018

Warm-up
Power Yoga- 5 Sun A & 5 Sun B

PR Day
Pick 2 PR's to beat!
Pick 1 Metabolic/Calasthenic 1-2 Element
Pick 1 Strength

MOBILITY/RECOVERY
Calf/Ankle Band&Roller

Tuesday's Workout

Warm-upDumbbell+Burpees=Love2 times Up&DownDumbbell Burpee Cluster LungesSkillWallballSDHP (sub 4 row)Workout of the Day...
12/06/2018

Warm-up
Dumbbell+Burpees=Love
2 times Up&Down
Dumbbell Burpee Cluster Lunges

Skill
Wallball
SDHP (sub 4 row)

Workout of the Day
Thursday 181206
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

RECOVERY/MOBILITY
Lat roller
3 x 5 Breath Plow

Warm-UpBarbell only- 12 good mornings, 12 rep bear complex, 12 deadlift/Lat Row complex, 12 lungesSkillMuscle-UpWorkout ...
12/05/2018

Warm-Up
Barbell only- 12 good mornings, 12 rep bear complex, 12 deadlift/Lat Row complex, 12 lunges

Skill
Muscle-Up

Workout of the Day
Wednesday 181205
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
5 strict muscle-ups

RECOVERY/MOBILITY
12 pass throughs-Cobra Pose w/ downward dog leg ext
Bicep barbell roll

Warm-Up2 x Up-Downs-sprint complex, Med Ball squat walks, OHS Med-ball lunges,1:30/side ankle circles, 4 wall walksSkill...
12/04/2018

Warm-Up
2 x Up-Downs-sprint complex, Med Ball squat walks, OHS Med-ball lunges,
1:30/side ankle circles,
4 wall walks

Skill-Squat Therapy, OHS

Workout of the Day
Tuesday 181204
Overhead squat 3-3-3-3-3 reps

MOBILITY/RECOVERY
2 Rounds 1:00 ea
KB Thoracic
Plow Progression

Address

Emporia, KS

Opening Hours

Monday 5pm - 7pm
Tuesday 5pm - 7pm
Wednesday 5pm - 7pm
Thursday 7am - 8am
Friday 7am - 8am
Saturday 7am - 8am
Sunday 7am - 8am

Telephone

+17858930932

Website

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