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
CORE CIRCUIT
3 rounds of:
Windshield wipers
Flutter kicks
Toe touches
CORE CIRCUIT
3 rounds of:
15 V Ups
10 Plank Extension walks
30 Oblique Crunches
CORE SUPERSET
3 rounds of:
10 reverse V Up – sliders highly recommended
10 each side Windmill
10 each side Plank Spider-Man Crunch
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 )
LOWER BODY
3-5 rounds:
10 ea side lunge
20 alt SL RDL
20 hip extension
*1-2min rest between rounds
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.
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.
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
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.