Workout of the Day Saturday Sept 24th 2022

Team Workout
Team of 2. Only 1 person works at a time. Switch whenever you like.

There is no rest between sections. It just keeps compounding until you finish 🙂

Metcon (Time)
For Time:

20 Power Cleans (135/95lbs.)

40 Cals of Choice or 600m Run
20 Power Cleans (155/105lbs.)

60 Pull-Ups
40 Cals of Choice or 600m Run
20 Power Cleans (185/135lbs.)

80 Wall Balls (20/14lbs.)
60 Pull-Ups
40 Cals of Choice or 600m Run
20 Power Cleans (205/145lbs.)

100 Burpees
80 Wall Balls (20/14lbs.)
60 Pull-Ups
40 Cals of Choice or 600m Run
20 Power Cleans (225/155lbs.)

Time CAP: 40min.

Feel free to scale those weights down as needed! I just thought it would be fun to build to some heavy cleans with your partner today. The energy is so high on these team workouts, that I just thought it was fitting 🙂

If you do scale, consider making similar jumps, but just starting at a lighter weight.

Option 2 today for you more advanced athletes, is a Snatch instead of a clean. Mens numbers on that would go like this:

95-115-135-155-175

Women’s would go like this:

65-75-85-95-105

Workout of the Day Friday Sept 23rd 2022

Meals this week: Strawberry Cheesecake Pancakes, Oatmeal Bake, Chocolate PB & Banana Waffles, Greek Chicken Bowl, Sun dried Tomato Chicken Pasta, Chicken Ceasar Salad, Ground Turkey Protein Bowl.
Family fun night Friday ay BreakPoint in PB. 5:30pm-7.
This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening. Bowling on friday and our annual TRIATHLON on Sunday Oct 2nd. 

 

CrossFit:

Just 1 long piece today! Every once in a  while, these hit the spot just right 🙂
5 Rounds: (35min. Total) work with a few buddies today so you can all share equipment and start on different stations 

40sec. of Rowing or Biking or Running (Goal: 12-18 Cals/150-200m run)
20sec. of Rest

40sec. of DB Bench Press (Goal: 10-12 Reps)
20sec. of Rest

40sec. of Barbell Roll Outs (Goal: 12-15 Reps)
20sec. of Rest

40sec. of Running or Biking or Rowing (Goal: 150-200m run/12-18 Cals)
20sec. of Rest

40sec. of Deficit Deadlifts (Goal 10-12 Reps)
20sec. of Rest

40sec. of Box Jumps (24/20″) (Goal: 15-20 reps)
20sec. of Rest

40sec. of Push Press (Goal: 10-15 Reps)
20sec. of Rest

Some weight recommendations for the Men:
Bench Press: 45-50lbs.
Deadlift: stand on 2 45 lb plates use 135-205
Push Press: 95-115

Some weight recommendations for the Women:
Bench Press: 20-30lbs.
Deadlift: stand on 2 45 lb plates 95-135
Push Press: 55-65 *don’t drop the 10s!

Mobility:

-KNEE HEALTH 

*side lying pretzel stretch 30sec/side 2x 

*standing hamstring stretch 30sec/side 2x

*wall squats 10squats 3x

Booty Crew:

A.) Complete 4-5 Sets:

10-12 Dead Stop Hip Thrusts with 5 pulses at the top of each rep

Superset with Max Reps Glute Bridges with the same barbell (try to keep constant tension on these and don’t rest the bar on the floor the whole set)

*The weight should be really heavy on the Hip Thrust, I want it to feel like a heavy single every time you lift it.

B.) EMOM 40 min: Max reps each min LOVED THIS LAST WEEK!

Min 1) Banded Curtsy Rt Leg
Min 2) Banded Curtsy Left Leg
Min 3) Plank ball taps
Min 4) Med Ball full crunch
Min 5) Banded Single Leg RDL Lt Leg
Min 6) Banded Single Leg RDL Rt Leg
Min 7) Elbow to Knee Ball Toe taps
Min 8) Ball Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Sweat:

Some FLEX Friday vibes 🙂
10min. AMRAP:
10 Cals of your choice
10 Barbell Hip Thrusts
15 Russian KB Swings (70/53lb.)

5min. AMRAP:
30 DB Hammer Curls
30 Double DB Tricep Extensions
*Start on either one, but you must finish all 30 reps before you go to the next exercise.

10min. AMRAP:
10 Cals of your choice
10 Barbell Back Squats
15 Russian KB Swings (70/53lb)

5min. AMRAP:
10 Lying Oblique Crunches (right)
10 Bodyweight Seated Knee Tucks
10 Lying Oblique Crunches (left)
10 Bodyweight Seated Knee Tucks

2min. rest after each AMRAP

Suggested hip thrust weight:
Men: 95-135lbs.
Women: 85-105lbs.

Suggested back squat weight:
Men: 95-135lbs.
Women: 65-95lbs.

—————————————–

Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0

Lying Oblique Crunches:
https://www.youtube.com/watch?v=6pAbY3muxoE

DB Hammer Curls: https://www.youtube.com/watch?v=jQ-ksIi6edY

Double DB Tricep Extensions:
https://www.youtube.com/watch?v=XRFyTPqBcT4

Daily D:

One of my all time favorite minimal equipment workouts!
Metcon (AMRAP – Rounds)
“Macho Man!”

Every 60sec. for as long as possible…
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless

RX+ options:
1.) 5/5/5 rep scheme
2.) 50/35lbs DBs
3.) both
4.) Maybe go super heavy and just do 3/3/3

You are using TWO dumbbells the entire time.

We don’t usually do 2 DB front squats, so here’s what it looks like:
https://www.youtube.com/watch?v=B86Zj72LwzA

Full Body Aesthetics Day 5

Progressive Overload Movements (RPE: 9-10)
Standing Barbell Strict Press
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
Landmine Curtsy Lunges (3 x 15 )
https://www.youtube.com/watch?v=B-jXkfoDiwc

– 15 Reps on EACH LEG

– Really focus on the movement and put all the pressure into your glutes. Also, as you watch the video, pay close attention to the hand placement! This is very important if you want to feel comfortable throughout the lift.

Rest 90sec. between sets

Single DB Cleavage Cutter (3 x 20 )
https://www.youtube.com/watch?v=GEWgxUYNYxA

Little bit lighter weight here and just hitting high reps to get those chest fibers pumped! Make sure you choose a weight that is challenging enough to really feel it. In additon, try to squeeze the DB together as you complete each rep!
Straight Arm Lat Pull-down (3 x 12 )
https://www.youtube.com/watch?v=dDhc6emLrck

Rest 90sec. between sets

*Cable machine or banded like the video

Tricep Push-Downs (3 x 15 )
https://www.youtube.com/watch?v=o2v3e2YUnVc

Rest 90sec. between sets

*Cable machine or banded like the video
*REMEMBER, this is pronated versus supinated like a “pull-down” grip.

Alternating DB Curls  (3 x 12 )
https://www.youtube.com/watch?v=Wqk9SxtHm2U

– 12 reps on each arm
– Be sure to turn the DB at the top and really work that motion.

Rest 90sec. between sets

30 Rep Standing Barbell Calf Raises
https://www.youtube.com/watch?v=UQ4lCg0VzgE

– 10 reps with your toes facing forward
– 10 with your toes facing slightly inward
– 10 more reps with your toes facing slightly outward

Rest 90sec. between sets

*Go as heavy as possible (RPE 10 here) with slow and controlled reps. NO bouncing reps or super fast reps.

Warm-up
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

How to read “RPE”
RPE means “rate of perceived exertion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Thurs Sept 22nd 2022

Meals this week: Strawberry Cheesecake Pancakes, Oatmeal Bake, Chocolate PB & Banana Waffles, Greek Chicken Bowl, Sun dried Tomato Chicken Pasta, Chicken Ceasar Salad, Ground Turkey Protein Bowl.
Family fun night Friday ay BreakPoint in PB. 5:30pm-7.
This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening. Bowling on friday and our annual TRIATHLON on Sunday Oct 2nd. 

 

CrossFit:

Working on some squat clean technique today! Focus on really bringing that bar in close to the hip pocket, getting a good triple extension (ankles, knees, and hips full locked out), and then throwing yourself under the bar FAST!

The progression is meant to start out light and slowly build in weight. Swap out weights at anytime, but I threw the 1min. rest in there to give you some extra time before the rep decrease and you most likely throw a lot more on.

Try NOT to power clean and then do a front squat today… We are doing a lot of that in part b below 😉

A.) Squat Clean 
Every 60sec. x 5 Rounds:
3 Squat Cleans

Rest 1min.

Every 60sec. x 4 Rounds:
2 Squat Cleans

Rest 1min.

Every 60sec. x 3 Rounds:
1 Squat Clean

B.) 20min. to try and finish….

50 Hang Power Cleans (95/65lb.)
*Every-time you break, complete 7 Toes-To-Bar

50 Front Squats (95/65lb.)
*Every-time you break, complete 7 American KB Swings (53/70lb.)

50 Toes-To-Bar
*Every-time you break, complete 5 Hang Power Cleans

50 American KB Swings
*Every-time you break, complete 5 Front Squats

Your goal on this one, is to get the biggest unbroken sets possible so that you don’t have to do the penalties. How fast can you get this one done!? And… Can you finish at all!?

ADV Men: 115lb. and a 70lb. KB
ADV Women: 75lb. and  a 53lb. KB

Score is rep you completed out of 200 total. You do not get points for the penalties. If you finish in the time cap, then put 200 with your time in the comments.

Booty Crew:

50 Barbell Hip Thrusts with a pulse at the top (this should be multiple sets)
50 Arnold Press
50e Deficit Reverse Lunges
50 Bent Over Rows (wide + Narrow = 1)
50 Barbell Glute Bridges with banded abduction at the top
50 Banded Triceps Push Down
50e Seated Alternating Banded Abduction
50 6-ways
50e Barbell Kneeling Single Leg Goodmorning
50 Banded Pull Aparts

Sweat:

In Teams of 2:

40min. to finish…

Run 800m
80 Double DB Hang Power Cleans
Row 800m
80 Double DB Push Press
Run 800m
80 Pull-Ups
Row 800m
80 Push-Ups
Run 400m
40 Double DB Hang Power Cleans
Row 400m
40 Double DB Push Press
Run 400m
40 Pull-Ups
Row 400m
40 Push-Ups

Team workout in the middle of the week to keep you guys/gals FIRED UP! Looks SO fun! Enjoy!

Only 1 person works at a time. Break up the rep however you like. Ideally, on the cardio, you do 200m intervals however 🙂

Men’s Weight: 45-50lbs.
Women’s Weight: 30-35lbs.

Double DB Hang Power Clean:
https://www.youtube.com/watch?v=MmcHmvGzEUQ

Daily D:

REST DAY

Full Body Aesthetics Day 4:

REST DAY

 

Workout of the Day Wed Sept 21st 2022

Meals this week: Strawberry Cheesecake Pancakes, Oatmeal Bake, Chocolate PB & Banana Waffles, Greek Chicken Bowl, Sun dried Tomato Chicken Pasta, Chicken Ceasar Salad, Ground Turkey Protein Bowl.
Family fun night Friday ay BreakPoint in PB. 5:30pm-7.
This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening. Bowling on friday and our annual TRIATHLON on Sunday Oct 2nd. 

 

CrossFit:

A.) Push Jerk 

BIG Push/Pull EMOM

EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

Options:
*30sec. of Kipping Pull-Ups
*5 Muscle Ups
*2 Rope Climbs or 5 Towel Pull Ups
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground. Put your heaviest weight in for the score.

B.) 15min. AMRAP:
5-10-15-20-25
Burpees
10-20-30-40-50
Wall Balls (20/14lb.)
20-40-60-80-100
Double Unders

Not too sure if this one is finish-able  in 15min. or not, BUT I do think it will be very close for some of you! Let’s see 🙂

For the record the flow goes like this..

5 burpees + 10 Wall Balls + 20 DU’s
then,
10 burpees + 20 Wall Balls + 40 DU’s
then,
15 burpees + 30 Wall Balls + 60 DU’s
…and so on….

Mobility:

-Prone Scorpion 3 x ea side

–Kneeling thoracic rotations x 10 ea side 

– Preacher stretch x 1min

Booty Crew:

A.) 25 min to finish 4-5 sets (4:30 class 20 min)

15 Banded Hip Thrusts + 15 Kas Glute Bridges

Max standing Banded Abductions *try to do a few more reps than last week

*Rest as needed after each set

B.) 4 sets *I really want you to use the heaviest weights here as possible 

16-18 Heavy Bulgarian Split Squats

16-18 Bulgarian Deadlift

20-25 Plate Abductions

25+ Ball Crunches

25+ Barbell Roll Outs

Sweat:

– Lets see if you can get all this work in on every round!
– Ladies suggested calories are 18 on the bike and 25 on the row.
– Advanced: 30 Cal Bike and 30 Cal Row for men and 25 or each for women.Score is how many sections you finish 🙂

(0-5min.)
25 Cal Bike
25 Cal Row
*Break it up however you like!
(5-10min.)
20 Close Stance DB Squats 50/35lb.
40 Sit-Ups
60 Double Unders
*Break it up however you like!

*Close stance DB squat is just like a regular goblet squat but with your feet stuck together. There is no space between.
(10-15min.)
30 DB Deadlifts (70/50s)
15 Burpee Box Jumps 24/20″
(15-20min.)
25 Cal Bike
25 Cal Row
*Break it up however you like!
(20-25min.)
20 Close Stance DB Squats 50/35lb.
40 Sit-Ups
60 Double Unders
*Break it up however you like!
(25-30min.)
30 DB Deadlifts (70/50s)
15 Burpee Box Jumps 24/20″
Accessory Work:

Some Extra Bonus work if you’re feeling up to it!

HEAVY Single Arm KB Farmer Carry for 400-800m
*Use a 70lb KB for men and 53lb for women
*Try to go as long as possible without putting it down
*You may switch arms at anytime
*Do not run. WALK. The time under tension is the challenge. Not how fast you finish.

Daily D:

You owe me a 10min. TOTAL PLANK HOLD.

The clock starts with you performing;

2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar

IMMEDIATELY into your 10min. Plank Hold

EVERY TIME you rest or break complete, you must complete another 2 rounds of the above workout.

Time Cap: 30min.
Weight: 45/30s

This is a SUPER FUN challenge and hell of a workout!

Can you finish in the time CAP!? Will you go for a max effort plank on you first one or will you strategize? Tough questions 🙂

*If you happen to want to make this a little harder because you’re a freak at planks and you can do this in like 2 rounds, then make it 15min.

Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew

Full Body Aesthetics Day 3:

Progressive Overload Movements (RPE: 9-10)
Deadlift
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
High Band Fly  (3 x 25 )

https://www.youtube.com/watch?v=ZT3FN9KAhvg

– 25 Reps on EACH side.
– Should feel like failure each time.Rest 60sec. after you complete both sides

Incline Seal Rows (3 x 10 )

https://www.youtube.com/watch?v=iDf_T_TGTD8

Rest 90sec. between sets
Banded Face-Pulls (4 x 20 )

https://www.youtube.com/watch?v=43P-I43uzRw

*Should feel like failure each time.
*Shoulder strength piece onThursday, so keeping this low on the resistance.

Rest 90sec. between sets

Single DB Arm Blaster (Banded)

https://www.youtube.com/watch?v=qT2fkFf604U

Complete the following superset:

10-12 Single DB Bicep Curls
immediately into;
10-12 Single DB Skull Crushers

Rest 90sec. between sets. Repeat for 3 total sets.

Weighted Hanging Knee Raises (4 x Failure )

https://www.youtube.com/watch?v=d_vwMeIfjAM

– 4 sets to failure!
– Rest 60sec. Between Sets.
– Go heavy on the DB today. 20+lbs.
Warm-up

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

How to read “RPE”
RPE means “rate of perceived exertion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Tuesday Sept 20th 2022

Family fun night Friday ay BreakPoint in PB. 5:30pm-7.
This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening. Bowling on friday and our annual TRIATHLON on Sunday Oct 2nd. 

 

CrossFit:

We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today!

Here’s the flow:

Coaches start Athletes on different cardio so everyone gets to use a machine for either Part A or part C. 

A. (0-8min.)
1 Mile Run

B. (8-16min.)
Find your 3 Rep Max Deadlift

C. (16-24min.)
Row 100/70 Cal or Bike 70/50 Cals

D. (24-32min.)
Find your 3 Rep Max Bench Press

Accessory Work:
Just some optional work today if you want and you’re feeling up to it after all that!

3-4 Sets:
15 Set Landmine Sit-Ups
*5 Reps on the right arm
*5 Reps on the left arm
*5 Reps on both arms

Movement Demo:
https://www.youtube.com/watch?v=J99PE_At6hQ

Booty Crew:

45 min to finish: 

5 Rounds of:
12e Double Bicycles (feet banded if you want to make it harder)
12-15 Shouldered Landmine Deficit Lunge (facing the plate, add a little pulse at the bottom for extra spice)

Immediately into;

5 Rounds of:
15e Mermaids
12-15 Seated DB Deadlifts

Immediately into;

5 Rounds of:
15-18 DB Weighted Sit Ups
12-15 Bench Supported Single Leg RDL (band optional)

Immediately into;

5 Rounds of:
20 Ball Crunches (lying on the ball)
12-15e Heavy Curtsy Step Ups

Sweat:

We’ve done a similar workout in the past with different movements. I’m really feeling this one! Can you finish!?

Ladies Start at 13 🙂

Metcon (Time)
35min. AMRAP:
14 Cal Assault Bike
14 Toes-To-Bar
14 Barbell Bench Press
14 Cal Row
14 Wall Balls (20/14lb.)
14 DB Russian Twists (35/25lb.)

… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.

Bench Press Weight Suggestions:
Men: 95-135lbs.
Women: 55-65lbs.

*Left + Right = 1 rep on Russian Twists

Daily D:

8-10 DB Bulgarian Split Squats on each leg
Immediately into;
Max unbroken set of DB Hip Thrusts
Rest 2min. Repeat For 3 Total Working Sets.

Bulgarian Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8

Single DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU

With a nonstop running clock….
Min. 1) 60 Double Unders
Min. 2) Max Burpees

*Keep repeating this until you reach 75 Burpees
*Can you finish in 10min. or less? That’s 15 burpees+ per round.
*Advanced can shoot for 75 Double Unders.

Full Body Aesthetics Day 2:

Flat Barbell Bench Press
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
Landmine Lunges (3 x 15)
https://www.youtube.com/watch?v=PiJOA4NKXAQ

https://www.youtube.com/watch?v=PiJOA4NKXAQ

15 Reps on EACH LEG Rest 90sec. between sets

Barbell Row (Pronated Grip) (3 x 10 )

https://www.youtube.com/watch?v=yElnUE0j390

Rest 90sec. between sets

DB Shoulder Swings  (3 x 15)

https://www.youtube.com/watch?v=lJKKbnh4rNc

Rest 90sec. between sets

Double DB Tricep Extension (3 x 12 )

https://www.youtube.com/watch?v=XRFyTPqBcT4

Rest 90sec. between sets

DB Hammer Curls (3 x 10 )
https://www.youtube.com/watch?v=jQ-ksIi6edY

https://www.youtube.com/watch?v=jQ-ksIi6edY

Rest 90sec. between sets

Seated DB Calf Raises
https://www.youtube.com/watch?v=WSOtYQLefI8

https://www.youtube.com/watch?v=WSOtYQLefI8

Holding a set of DBs in your hands complete 8 rounds straight of: 20sec. of standing calf raises 10sec. of rest but still holding the DBs *Goals: whatever # you get on the first set, try and stay within 2-3 reps of that for all 8 rounds. This will be done in 4min. and it is going to crush your calves and forearms. *Recommended: Weights between 25-35lbs. for women and between 45-60lbs. for men.

Warm-up
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

How to read “RPE”
RPE means “rate of perceived exertion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Workout of the Day Monday Sept 19th 2022

Family fun night Friday ay BreakPoint in PB. 5:30pm-7.
This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening.

 

CrossFit:

Ok here’s the thing, I want to do some 1RM testing but I want to keep you moving as we do it.  So the lifting is the priority today not the cardio and toes to bar. If you need to skip the cardio/TTB once or twice to grab weights or just focus that is fine.
A.) 20min. Straight EMOM here. The first 10min. you are building up to a 1 RM Back Squat. The next 10min. is a 1 RM Power Clean.

Every other round you switch between cardio and toes to bar, to keep it fun 🙂

EMOM x 10min.
Odd: 1-5 Back Squats (climbing in weight, start at 5 reps and work your way to 1)
Even: 15/12 Cal Row or 12/9 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)
immediately into;

EMOM x 10min.

Odd: 1-5 Power Cleans (climbing in weight)
Even: 15/12 Cal Row or 15/12 Cal Row or 12/9 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)

B.) At the 25min. mark;

For Time:

10 DB Snatch (right)
10 DB Snatch (left)
10 DB Goblet Squats

9 DB Snatch (right)
9 DB Snatch (left)
9 DB Goblet Squats

… 8,8,8…7,7,7… All the way to 1,1,1…

*If you know how you can use a KB.

RX 50/35lb.
RX+ 70/50lb.

You only need 1 DB for this entire workout 🙂

Mobility:

-Couch stretch x 1’ each side 2 min each

–adductor rocks 5×15 sec ea side

-½ kneeling t/s rotations at wall 5x each side

Booty Crew:

A.) 20 min to build to the heaviest weight you can:

15 rep Hip Thrust at 3010 Tempo
Max reps banded glute extensions after each set

*Note the rep change this week. You should start heavier than your previous weight that you did for 20 reps.

B.) 20 min to complete 4-5 sets 

15e DB or Barbell RDL (HEAVY)
12e Alternating Landmine Lunges (facing the plate)

C.) 10 min Max Reps of each exercise

20-25 Big DB Glute bridge with 3 abductions at the top

15-20 reps Seated Good Mornings (feet narrow)

Sweat:

EMOM x 30min.
Min. 1) 15/12 Cal Row
Min. 2) 1 Round of “Cindy”
Min. 3) 20-25 Russian KB Swings (70/53lb.)

Just a super fun, classic kinda day.

10 Rounds straight through. Start with 25 KB Swings if you can. Then, as the workout progresses, you can cut it to 20 if you need.

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Advanced Option: Strict pull-ups

Pro Option: Wear a weighted vest for the whole workout. Standard is 20lbs for men and 14lbs for ladies.

Accessory Work:
Metcon (AMRAP – Reps)
With a partner…
5min. straight of as many partner ball toss sit-ups as possible.

Link to what I’m talking about:
https://www.youtube.com/watch?v=kmB8Nd4cueQ

Daily D:

“Classic Fun PUMP kinda day”
Metcon (AMRAP – Reps)
20min. EMOM:
Min. 1.) Max Reps of DB Floor Press
Min. 2.) Max Reps of Strict Pull-Ups
Min. 3.) Max Reps of Weighted DB Sit-Ups
Min. 4.) Rest

DB Floor Press:
https://www.youtube.com/watch?v=eHhq6_yQ7JA

Weighted Sit-Ups:
https://www.youtube.com/watch?v=7HOeW1m684I

Full Body Aesthetics Day 1:

About This Training Cycle:
The NEW CYCLE is HERE!

Length: 8 Weeks

Training Days: 5 Days Per Week. If you would like to train 4 days per week, then take out the density days on Saturday. If you would like to train 3 day per week, then take out Tuesday and Saturdays.

Focus: Full body style per usual, but with a little more strength bias than we have in the past few cycles! So look forward to not only sculpting your body, but also getting STRONG AF! Throughout the next 8 weeks, we will be progressing on the 4 MOST IMPORTANT lifts when it comes it to getting strong and putting on muscle — The squat, bench press, deadlift, and strict press. Weeks 1-7 weights will vary by percentages (based of your 1 rep max) and then on week 8 will attempt a new 1 rep on all lifts!

Equipment Needed: Barbell, Squat Rack, Plates, Dumbbells, and a Pull-Up Bar

Progressive Overload Movements (RPE: 9-10)
Back Squat
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
Incline Barbell Bench Press (3 x 6)
Rest 90sec. between sets
Chin-Ups (3 x Max Effort )
(Underhand Grip)

Complete as many reps as possible in 1min.

Rest 90sec. Repeat For 3 Total Sets.

Leaning Lateral DB Raises (3 x Max Effort)
https://www.youtube.com/watch?v=oEyXGf2e35Q

https://www.youtube.com/watch?v=oEyXGf2e35Q

1min. of Leaning Lateral DB Raises on the Right Arm Only Immediately into; 1min. of Leaning Lateral DB Raises on the Left Arm Only Rest 90sec. Repeat For 3 Total Sets. *Choose a weight that you can move for the entire minute (But is still tough). I only use 20-30lbs. myself

Tricep Pull-Downs (3 x 20 )

https://www.youtube.com/watch?v=bq-B1r63N5A

Rest 90sec. between sets *SQUEEZE for 1 split second at the bottom of each rep!

Barbell Bicep Curl (3 x 15)
https://www.youtube.com/watch?v=MwYAhe_gI5o

https://www.youtube.com/watch?v=MwYAhe_gI5o

 

Rest 90sec. between sets

“21 Rep” Landmine Sit-Ups
https://www.youtube.com/watch?v=J99PE_At6hQ

https://www.youtube.com/watch?v=J99PE_At6hQ

63 Landmine Sit-Ups For Time! *21 in the left arm *21 in the right arm *21 in both arms Give yourself a 7min. Time Cap here!

Warm-up
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

How to read “RPE”
RPE means “rate of perceived exertion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

 

Workout of the Day Saturday Sept 17th 2022

This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening.

 

CrossFit:

We are hitting a “HERO” workout called “CHAD” today. This is normally a solo workout that takes anywhere from 45-70min. for most people. However, as a team of 2, I am hoping that you guys can crank this out in 40min. or less! Feel free to wear a rucksack today, weight vest anything that weighs 45 pounds for men or 35 pounds for women. Try and move AS QUICK AS POSSIBLE and keep continually switching until the time is up! Left + Right = 2 reps.
Teams of 2: (Only 1 person works at a time)

For Time:
1,000 Box Step-Ups (20 in) with a 45/35lb. dumbbell

Accessory Work:
Depending on how everyone is feeling after this, I recommend doing the following “Optional Extra Credit.”

As a team complete:
100 Chin Pull-Ups (underhand grip)
100 Calorie Assault Bike
*Split it up however you like

Sweat:

Teams of 2!! Only 1 person works at a time. Break it up however you like! Just try and finish fast!
40min. to finish…

Row 2,000 meters
100 Barbell Push Press (75/55lbs.)
100 Sumo Deadlift High Pulls (75/55lbs.)
100 Push-Ups
Row 1,000 meters
75 Barbell Push Press (75/55lbs.)
75 Sumo Deadlift High Pulls (75/55lbs.)
75 Push-Ups
Row 500 meters
50 Barbell Push Press (75/55lbs.)
50 Sumo Deadlift High Pulls (75/55lbs.)
50 Push-Ups

Can you finish!?

Daily D:

All we have today are these very short bursts of work. This will start out easy, but then get very difficult as the rounds get to around 5 or more. Stick with it and try to keep hitting as close to the same number of TTB as the previous round!
“Shoulders + Core Conditioning”

2min. AMRAP:
50 Double Unders
10 DB Push Press 45/30lb
Max Toes-To-Bar in remaining time

Rest 60sec. Repeat x 10 Rounds

*Score is just the TTB

Full Body Aesthetics Day 54:

DENSITY Day
DELOAD WEEK

– All 7 minute sections are cut down to 5 minutes today
– Continue to use the same weight you’ve been using, but cut back on the intensity. Instead of hitting it with everything you have, hit it at 70% effort.
– Next week, we will get back after it!
– HAVE FUN!

REST 3-4min. AFTER EACH STATION

DB Lunges  (5min. of MAX REPS)
You may walk around or do reverse step style in place. I recommend using straps to help with the grip.
Incline Barbell Bench Press (5min. of MAX REPS)
Inverted Pull-Up (5min. of MAX REPS)
https://www.youtube.com/watch?v=StFgXWeTUiU
DB Lateral Raises  (5min. of MAX REPS)
https://www.youtube.com/watch?v=pKEdOuY4Ayg
Lee Priest Tricep Extensions (5min. of MAX REPS)
https://www.youtube.com/watch?v=_2NH_ZqOJNY
Barbell Bicep Curl (5min. of MAX REPS)
https://www.youtube.com/watch?v=MwYAhe_gI5o

Regular shoulder width grip
Barbell Sit-Up + Reverse Sit-Up  (5min. of MAX REPS)
https://www.youtube.com/watch?v=sseKZexnDkM

Just keep cycling through this sequence nonstop:

3 Barbell Sit-Ups
6 Reverse Barbell Sit-Ups

*You may also use a plate here as well! They are both equally hard.

Warm-up
ALL of the reps above are “Working Reps.” Be sure to do a few warm up sets before hitting each section. Yes, even though it’s light today, you still need to work through a few reps to get the muscles primed and ready.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio (Row, bike, etc)
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

Workout of the Day Friday Sept 16th 2022

This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening.

 

CrossFit:

Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!?
EMOM x 4min.
Odd: 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Even: 50 Double Unders

EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls (20/14lbs.)

EMOM x 4min.
Odd: 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Even: 50 Double Unders

EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls (20/14lbs.)

EMOM x 4min.
Odd: 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Even: 50 Double Unders

EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls (20/14lbs.)

No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.

Score is the final push press weight. BUT… You can only put your score in if you finished all the above EMOMs 🙂

B.) at the 28min. Mark….

5 Rounds:
20sec. of Max HSPU’s
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest

If you have ever done an old school workout called “JT” then you know who hard this is AND how sore you will be tomorrow! Seems so simple and it is… But man is it SPICY!

If you need to scale HSPU’s today you can choose one of these:

1) L-Sit DB Press
https://www.youtube.com/watch?v=VKAVy-3bDEQ

2) Lateral DB Raises since today is mostly shoulder intensive.

RX+ is for people who do ring dips today.

Mobility:

-SHOULDER HEALTH 

*seated shoulder squeeze 30sec hold 3x

*PVC shoulder pass throughs 10 pass throughs 3x 

*cuban press with PVC 10presses 3x

Booty Crew:

A.) Complete 4-5 Sets:

10-12 Dead Stop Hip Thrusts with 5 pulses at the top of each rep

Superset with Max Reps Glute Bridges with the same barbell (try to keep constant tension on these and don’t rest the bar on the floor the whole set)

*The weight should be really heavy on the Hip Thrust, I want it to feel like a heavy single every time you lift it.

B.) EMOM 40 min: Max reps each min LOVED THIS LAST WEEK!

Min 1) Banded Curtsy Rt Leg
Min 2) Banded Curtsy Left Leg
Min 3) Plank weighted if possible
Min 4) Reverse Sit Ups (try it holding your barbell)
Min 5) Banded Single Leg RDL Lt Leg
Min 6) Banded Single Leg RDL Rt Leg
Min 7) Hollow Hold
Min 8) Tap Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Workout of the Day Thursday Sept 15th 2022

This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening. 
New meals are in the fridge and ALMOST SOLD OUT!

CrossFit:

A.) 3 Total Sets:

(0-2min.)
30/20 Cal Row or 20/12 Cal Bike or 400m Run

(2-4min.)
5 Front Squats at 75-85% effort

(4-6min.)
Max Effort Weighted DB Sit-Ups (45/30lb.)

(6-8min.)
5 Deadlifts at 75-85% effort

*Soon as the clock hits 8min. you start back at the top and repeat for 3 total sets. This is a 24min. Section.

*For scoring, I want the weight of the Front Squat and Deadlift COMBINED

*DB Weighted Sit-Up Demo:
https://www.youtube.com/watch?v=7HOeW1m684I

at the 29min. Mark….

6min. AMRAP:
6 Toes-To-Bar
9 American KB Swings (70/53lbs.)

After a 5min. rest from the top section, you will hit this final finisher. Made to keep you moving quick! No pacing, JUST GO!

Booty Crew:

50 Barbell Hip Thrusts with a pulse at the top (this should be multiple sets)
50 Arnold Press
50e Step Downs (weighted)
50 Bent Over Rows (wide + Narrow = 1)
50 Barbell Glute Bridges with banded abduction at the top
50 Banded Triceps Push Down
50e Seated Alternating Banded Abduction
50 6-ways
50e Barbell Kneeling Single Leg Goodmorning
50 Banded Pull Aparts

Sweat:

(From 0-5min.)
500m Row
.5 Mile Assault Bike

*Ladies can do .3 or .4 on the bike
(From 5-10min.)
AMRAP:
8-10 DB Floor Press (45/25s+)
6-8 Kipping Chin-ups (underhand grip)
(From 10-15min.)
500m Row
.5 Mile Assault Bike
(From 15-20min.)
5min. AMRAP:
8-10 Incline DB Bench Press 45/25s+
6-8 Kipping Pull-ups (regular grip)

Pull-Up Scale (Inverted Row):
https://www.youtube.com/watch?v=StFgXWeTUiU
(From 24-36min.)
3 Rounds:
Min. 1) Max Plate Rows
Min. 2) Max Plate Push-Ups
Min. 3) Max Plate Ground To Overheads
Min. 4) Rest

Plate Row & Push-Up Demo:
https://www.youtube.com/watch?v=f283li7YZuE

Plate Ground To Overhead Demo:
https://www.youtube.com/watch?v=U3x_-pSUvXA

Daily D:

REST DAY

Full Body Aesthetics Day 53:

Progressive Overload Movements (RPE: 9-10)
Single Leg Deadlift (2 x 6)
https://www.youtube.com/watch?v=67FjI6131TA

– DELOAD WEEK
– 6 reps on each leg
– Use 30% of the heaviest weight you hit on the cycle for just 2 sets.

Rest 2-3min. between sets

Seated DB Military Press (2 x 8 )
https://www.youtube.com/watch?v=Sq2rCw1VlgM

– DELOAD WEEK
– Use 30% of the heaviest weight you hit on the cycle for just 2 sets.

Rest 2min. between sets

Accessory Movements (RPE: 7-8)
DB Bench Press (Superset)
https://www.youtube.com/watch?v=s5gbPzuHDRE

8-10 Flat DB Bench Press
Immediately into;
8-10 Single Arm DB Bent Over Row (ea. arm)

Rest 90sec. Repeat For 2 Total Sets.

Single Arm DB Bent Over Row
https://www.youtube.com/watch?v=LIGW2GNSm7g

(Put your weight from the superset here)
Barbell Skull Crushers  (Superset)
https://www.youtube.com/watch?v=nthD2PVZNX0

8-10 Barbell Skull Crushers
Immediately into;
8-10 Alternating DB Curls (ea. arm)

Rest 90sec. Repeat For 2 Total Sets.

Alternating DB Curls
https://www.youtube.com/watch?v=Wqk9SxtHm2U

(Put your score from the superset here)
Standing Barbell Calf Raises  (4 x 10 )
https://www.youtube.com/watch?v=G4RJBMAoypw

Set 1: 75% Effort
Set 2: 85% Effort
Set 3: 95% Effort, then strip half the weight off and do a burnout set to failure.
Set 4: Same as set 3
How to read “RPE”
RPE means “rate of perceived exertion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Warm-up
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

Workout of the Day Wed Sept 14th 2022

This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening. 
New meals are in the fridge and ALMOST SOLD OUT!

CrossFit:

A.) Cardio Push/Pull Mash Up!
(0-4min.)
400m Run
10 Unbroken Bench Press (Heavy as possible)
Max Pull-Ups in remaining time…
(4-5min.)
Rest
(5-9min.)
400m Run
8 Unbroken Bench Press (Little heavier)
Max Pull-Ups in remaining time…
(9-10min.)
Rest
(10-14min.)
400m Run
6 Unbroken Bench Press (Little heavier)
Max Pull-Ups in remaining time…
(14-15min.)
Rest
(15-19min.)
400m Run
4 Unbroken Bench Press (Little heavier)
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that’s fine, but try and get them all in a row!*ADV athletes can do pull-up or muscle up

B.) At the 25min. Mark….

1min. of Max Single Arm DB Renegade Row (alternate every 5-8)
1min. of Max Push-Ups
1min. of Max Single DB Bicep Curls (alternate as desired)
1min. of Max Single DB Skull Crushers (alternate as desired)
1min. of REST
1min. of Max Single DB Skull Crushers (alternate as desired)
1min. of Max Single DB Bicep Curls (alternate as desired)
1min. of Max Push-Ups
1min. of Max Renegade Rows (alternate every 5-8)

This is going to be extremely spicy 🌶 !

Recommended Weights:
Men: 25-45s
Women: 15-25s

Renegade Row Demo:
https://www.youtube.com/watch?v=Lxb3FWMk6tg

Single DB Bicep Curl:
https://www.youtube.com/watch?v=S5WXFOvEkuQ

Single DB Skull Crusher:
https://www.youtube.com/watch?v=X5Zc1trq4sM

Mobility:

-GENERAL FLEXIBILITY STRETCHES

*standing hamstring pulses 10-15 pulses 3x 

*Piriformis stretch 30sec/side 2x 

*figure 4 stretch 30sec/side 2x

Booty Crew:

A.) 25 min to finish 4-5 sets (4:30 class 20 min)

15 Banded Hip Thrusts + 15 Kas Glute Bridges

Max standing Banded Abductions *try to do a few more reps than last week

*Rest as needed after each set

B.) 4 sets *I really want you to use the heaviest weights here as possible 

16-18 Heavy Bulgarian Split Squats

16-18 Bulgarian Deadlift

20-25 Plate Abductions

25+ Ball Crunches

25+ Barbell Roll Outs

Sweat:

Guaranteed to be one of your favorite sweat days of all time!
Metcon (Time)

Pyramid Helen “butts and guts edition”

For Time:
1600m Run
63 DB Deadlifts (70/50s)
36 Toes-To-Bar
800m Run
42 DB Deadlifts (70/50s)
24 Toes-To-Bar
400m Run
21 DB Deadlifts (70/50s)
12 Toes-To-Bar
200m Run

* Just FYI, make sure that BOTH sides of the DB touch the floor for every rep! Also, you ARE going to be super sore after this. Especially in the booty region. You should not be able to do any of these numbers unbroken, so don’t worry about that. 3-4 sets with a quick rest break is prob around an ideal weight.

Lot of fun stuff today 🙂
Accessory Work:

Some extra BONUS ab work if you’re feeling up to it 🙂

3 Sets:
7 Landmine Sit-Ups (right arm)
7 Landmine Sit-Ups (left arm)
7 Landmine Sit-Ups (both arms)
*Rest 60sec. after each set and build in weight. All you need is just 5-10lbs. to make it a lot harder.

Demo:
https://www.youtube.com/watch?v=J99PE_At6hQ

Daily D:

3 Working Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
Immediately into;
1min. Plank on your hands
Rest 90sec. Between Sets

*Keep good quality reps on the presses

Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ

B.
Rest 3min. (including the 90sec. above)
Metcon (AMRAP – Rounds and Reps)
3min. AMRAP:
20 Alt. DB Snatches 45/30lb.
10 Burpees
Max Pull-Ups in remaining timeRest 1min. Repeat For 3 Total Rounds.

Advanced: 50-60lb snatches for men or 45-50lbs. for women.

Full Body Aesthetics Day 51:

Progressive Movements:
Barbell Hip Thrust (2 x 8)

https://www.youtube.com/watch?v=5S8SApGU_Lk

– DELOAD WEEK
– Use 30% of the heaviest weight you hit on the cycle for just 2 sets.Rest 2-3min. between sets
Barbell Row (2 x 8)
– DELOAD WEEK
– Use 30% of the heaviest weight you hit on the cycle for just 2 sets.Rest 2-3min. between sets
Accessory Movements (RPE: 7-8)
Banded Decline Fly  (2 x 15 )

https://www.youtube.com/watch?v=RljtjaUDmKw

*You may also use a cable machine or DB’s here if you like instead.

Rest 90sec. between sets

Barbell Upright Row  (2 x 10 )

https://www.youtube.com/watch?v=v56LkVyOpzk

Rest 90sec. between sets
DB Hammer Curls (Superset)

https://www.youtube.com/watch?v=jQ-ksIi6edY

8-10 Double DB Hammer Curls
Immediately into;
8-10 Double DB Skull Crushers
Rest 90sec. Repeat For 2 Total Sets.
Double DB Skull Crushers

https://www.youtube.com/watch?v=tNeZvc-sknI

(Put your weight from the superset here)
DB Russian Twist (3 x 12 )

https://www.youtube.com/watch?v=N5j0NbJvH4o

12 reps means heavy here! PAUSE FOR A SPLIT SECOND on the ground before bringing it to the other side. This will tax the abs a lot more than bouncing it back and forth.

*After the last set, immediately grab half the weight and go to failure! It’s a BURNER!

Rest 60-90sec. between sets

How to read “RPE”
RPE means “rate of perceived exertion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Warm-up

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)