Resilient, relentless, and real. Brooke Ence is a Utah native and elite CrossFit athlete who slays PRs with a smile. Brooke, raised by two hard-working and driven parents, grew up doing gymnastics, softball, swimming, and dance alongside her three older siblings.
Brooke Ence made waves after qualifying for the 2015 Reebok CrossFit Games after she placed 1st in the California Regional. Since then, Brooke’s built a following for her reputation as an elite competitor and her passion for inspiring others to achieve their goals.
Beyond the box, 2018 is set to be a big year for Brooke. Building on her breakout appearances as an Amazon woman in the blockbuster Wonder Woman (2017), Justice League (2017), and Black Lightning (2018) films.
WARM-UP
50 reps of:
1 pistol squats each leg
1 burpee
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50 reps of: 1 pistol squat each leg 1 burpee
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CORE CIRCUIT
3 rounds of:
Windshield wipers
Flutter kicks
Toe touches
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NAKEDTRAINING.APP – Core circuit : 3 rounds of windshield wipers, flutter kicks and toe touches – Happy Friday 💪🏼 #itmakesence #nakedtraining
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CORE CIRCUIT
3 rounds of:
15 V Ups
10 Plank Extension walks
30 Oblique Crunches
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Core Circuit 2 💪🏼 3 rounds of: • 15 V Ups • 10 Plank Extension walks • 30 Oblique Crunches #nakedtrainingprogram – WWW.NAKEDTRAINING.APP We are all in this together and honestly I am so grateful for all of you. Because of you, I have more motivation to get up and move, train…. because I want to do what I can to make sure you have what YOU need to be successful in all this. So thank you for following me, and for giving me the chance to repay you via backyard workouts with Maggie the Troll. 😘 – #itmakesence #backyardworkout #lemonsintolemonade
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CORE SUPERSET
3 rounds of:
10 reverse V Up – sliders highly recommended
10 each side Windmill
10 each side Plank Spider-Man Crunch
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Sample “Core” superset : 3 rounds of: 10 reverse V Up – sliders highly recommended 10 each side Windmill 10 each side Plank Spider-Man Crunch We just launched a 30 day Bingo challenge – WIN A GETAWAY (for you plus 1) to train and explore in HAWAII with ME! – Link is in my bio – go get signed up 🌴☀️🌊
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ACCESSORY SESSION
5 Rounds for Quality: BAREFOOT
10 DB OH Cossack Squats
50ft Duck Wall
10 alternating single leg deck squats
10 wall squats ( not pictured )
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Some rehab / accessory work to finish out session 1 yesterday. 5 Rounds for Quality: BAREFOOT 10 DB OH Cossack Squats 50ft Duck Wall 10 alternating single leg deck squats 10 wall squats ( not pictured ) @thenickfowler , did I do the Cossack squats correctly? 🤷🏼♀️ #itmakesence #brutestrength #crossfit #barefoottraining
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LOWER BODY
3-5 rounds:
10 ea side lunge
20 alt SL RDL
20 hip extension
*1-2min rest between rounds
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3-5 rounds: 10 ea side lunge 20 alt SL RDL 20 hip extension 1-2min rest between rounds
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LEG DAY FINISHER
4 Rounds of:
30 Second Wall Sit w DBs 35/20lbs
20 DB Reverse Stepping Lunge
10 DB Thruster
10 Burpees
*Rest 90 seconds between rounds.
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#Repost @nakedprogram ・・・ 🔥Leg Day Finisher🔥 Grab a buddy and try this interval style Metcon to finish off your leg day the right way! • 4 Rounds 30 Second Wall Sit w DBs 35/20lbs 20 DB Reverse Stepping Lunge 10 DB Thruster 10 Burpees Rest 90 seconds between rounds. • #GetNaked #nakedtraining @brookeence
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THE 1 1/4 FRONT SQUAT
The 1 1/4 is a killer way to build strength. This exercise will help with building positional strength, increase muscular tension, and hypertrophy AND it will increase your rebound potential.
Performing this exercise at a controlled TEMPO: Hypertrophy, Positional Strength, Alignment.
Performing this exercise with SPEED: Increased rebound and elasticity directly transferring to the Clean, Snatch, and Squat.
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The 1 1/4 is a killer way to build strength. This exercise will help with building positional strength, increase muscular tension and hypertrophy AND it will increase your rebound potential. 💪🏼 – Performing this exercise at a controlled TEMPO : Hypertrophy , Positional Strength, Alignment – Performing this exercise with SPEED: Increased rebound and elasticity directly transferring to the Clean, Snatch and Squat – NAKED TRAINING PROGRAM has you covered 👍🏼 • peep the new Encewear 🔥 #nakedtrainingprogram #itmakesence #functionalfitness #conventionalfitness
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DUMBBELL WORKOUT
Day 1 Lower lift: 3-5 sets
20 forward lunge
20 RDL
20 DB front squat
Metcon:
12:00 amrap
7 devil press
14 sit up – oh press
21 lunge jump to squat
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Get at-Home workouts , bodyweight or dumbbell version and join our awesome community. Right now, sign up for @nakedprogram – first month for $1 💪🏼 • link in bio• – Day 1 Lower lift : 3-5 sets • 20 forward lunge • 20 RDL • 20 DB front squat – Metcon: 12:00 amrap • 7 devil press • 14 sit up – oh press • 21 lunge jump to squat – Stay healthy and sane out there people 🤘🏼😁 #itmakesence #nakedtraining #hunkerdown #stayfit
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CORE WORKOUT
1a. 3x25yrd each side Suit Case Carry.
1b. 3×10 each side Landmine Bar Rotations.
*For both movements you’re going to set up in a standing plank position, engaging your core, pulling your rib cage down to your belly button, and squeeze your glutes.
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#Repost @nakedprogram with @get_repost ・・・ Today’s core work calls for two movements that will have you working anti-rotation. The goal here is to maintain good posture and resist twisting or leaning toward the side the weight is pulling you. • 1a. 3x25yrd each side Suit Case Carry. 1b. 3×10 each side Landmine Bar Rotations. • For both movements your going to set up in a sanding plank position, engaging your core, pulling you rib cage down to your belly button and squeeze your glutes. • One thing we like to cue our members on during the Suit Case Carry is to remember to maintain perfect posture, squeezing you scapula down and back and trying to avoid leaning towards or a away from the DB. • For the Landmine Bar Rotations, remember we are working anti-rotation, so try to avoid opening your hips with the bar movement. Once you start the movement maintain the tight standing plank position that you set up in, let the bar drift to one side and resist opening your hips. @brookeence #lookgoodnaked #itmakesence #nakedtrainingprogram
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DAY 10 FROM THE NAKED TRAINING PROGRAM
Goblet squat jumps
Dumbbell Speed reverse lunge
Seated good morning with tempo
Flute bridge with tempo
Lateral monster walks
30/:30 for 5 rounds of each:
Burpee
Wallball
Double under
Row
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Goblet squat jumps Dumbbell Speed reverse lunge – Seated good morning with tempo Flute bridge with tempo Lateral monster walks – :30/:30 for 5 rounds of each: Burpee Wallball Double under Row
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