Workout of the Day Tuesday Sept 13th 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.) “Death By…. “

Every 2 minutes until you can no longer finish…

8 Calorie Row or 6 Cal Bike or Run to Busstop
8 Wall Balls (20/14lb.)
1 Ground To Overhead (115/75lbs.)

Round 2:  2 Ground To Overhead
Round 3:  3 Ground To Overhead
Round 4:  4 Ground To Overhead
… And so on…

*CLOCK STOPS AT 20MIN.

**You may clean and jerk or snatch! Up to you. You may also switch at any time.

**CAN ANYONE MAKE IT ALL THE WAY TO 10 AND FINISH IT!?

I want everyone to go the whole 20min. So, if you can not finish as written, then just get as far as you can and then keep repeating that number until the end. For example, if you can only make it to 5, then just get there and stay there.

Score is the round you finished!

RX+ Men: 135lb. Clean and Jerk
RX+ Women: 95lb. Clean and Jerk

B.
B.) At the 25min. mark, complete the workout below…
15 Rounds For Time:
1 Hang Power Snatch (95/65)
2 Hang Power Clean (95/65)
3 Push Press (95/65)
4 Burpees

Time CAP: 12min.

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 or Standing Barbell Good Mornings

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 Lunges (HEAVY)

Workout of the Day Monday Sept 12th 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. 
Meal delivery will be TUESDAY evening this week. We have Beef Enchiladas, Cajun Chicken Pasta, Bagel Breakfast Sandos, Baked Chicken Caprese, PB and Banana French Toast Casserole, and Oreo Pancakes! 

CrossFit:

For the next 2 weeks, we will being doing a “Bridge Cycle.” The purpose of this is to break up the stress of shooting for MAX efforts and boost training morale. During this time you can expect to see some fun conditioning pieces mixed with a little bit of traditional bodybuilding movements and a few Max attempts. We did a similar “Bridge” 3 months back and the feedback was overwhelming positive. I hope you all enjoy this little change up in the program 🙂
A.) Back Rack Lunge 
4 Total Sets:

(0-2min.)
5-6 Back Lunges on each leg

(2-4min.)
35/28 Cal Row or 28/22 Cal Bike or 400m Run

(4-6min.)
20-30 Hanging Weighted Knee Raises

*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section.

*For the knee raises  choose anywhere between 5-25lb. range.

*Knee Raise Demo:
https://www.youtube.com/watch?v=d_vwMeIfjAM

B.) At the 28min. mark, complete part B below…
8min. AMRAP:
6 DB Goblet Squats (70/50lb.)
12 Sit-Ups

*On the sit-ups, put one of your feet under the handle of the DB to anchor you down and move faster!

Mobility:

THORACIC OPENERS 

*forward lunge with spinal twist 30sec/side 2x 

 

*foam roller thoracic extension 30sec 3x 

 

*Quadruped rotations 10rotations/side 3x 

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:

(0-5min.)
750m Row
30 Wall Balls 20/14lbs.

(5-10min.)
3 Rounds:
10 Burpees
50 Double Unders

(10-15min.)
50 Box Step-Ups (24/20″)

(15-20min.)
750m Row
30 Wall Balls 20/14lbs.

(20-25min.)
3 Rounds:
10 Burpees
50 Double Unders

(25-30min.)
50 Box Step-Ups (24/20″)

(30-35min.)
750m Row
30 Wall Balls 20/14lbs.

Gotta move quick if you want rest 🙂

The Box Step-Ups look like this:
https://www.youtube.com/watch?v=ZbVE8BlMfEk

I suggest a 50lb. DB for Men and a 35lb. for Women. Left + Right = 2 reps.

Score is how many sections you finish in the time caps 🙂

Daily D:

If you have a little extra time today and you want to get some extra work in.. You can rest 3min. after this and repeat 1 more round at half the time. So the second round would be (2:30min/2min/1:30min/1min/30sec)
Metcon (AMRAP – Reps)
15min. SUPERPUMP!

5min. of DB Bench Press
4min. of Body Weight Dips (off a bench or chair)
3min. of Weighted DB Sit-Ups
2min. of Single Arm DB Push Press
1min. of Single DB Bicep Curls

*No rest between sections. Have everything setup before you start. Gunna be a fun one!

On the DB Bench, choose a weight that you can do consistent sets of 6-8 reps for the entire 5min. with short 15-20sec. rest breaks.

On the Weighted Sit-Ups, choose a weight that you can do a similar rep scheme as the bench.

On the Single Arm DB Push Press, alternate arms every 5-6 reps. Choose a weight that ideally you don’t have to put down the whole time.

On the Curls, ideally choose a weight hat you do not have to put down the entire time as well. Make sure it’s challenging though!

————————————————–

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

Single DB Bicep Curl Demo:
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Full Body Aesthetics Day 50:

Barbell Back Rack Lunges (2 x 6)
https://www.youtube.com/watch?v=Xct7MsKO3fI

– 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

DB Incline Bench Press (2 x 8)
https://www.youtube.com/watch?v=mkBAN0nAImo

– 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)
Straight Arm Lat Pull-down (2 x 12)
Barbell Front  Raise  (Superset)
https://www.youtube.com/watch?v=hH3B7jmEChY

8-10 Barbell Front Raises
Immediately into;
8-10 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets
Weighted Dips
https://www.youtube.com/watch?v=5H5nKVULKQs

(This is just here for logging your weights on the superset)
Close Grip Barbell Curls (2 x 10 )
Seated DB Calf Raises (3 x Failure )
https://www.youtube.com/watch?v=WSOtYQLefI8

 Complete each rep like this:

– Pause at the top for 3sec. Then make it take 3 more seconds to get back to the bottom. On the way up, you may go as fast as you like. However, EVERY rep, is 3sec. pause at the top (flexing) and a 3sec. descend back down. These are very tough! Use a weight that gets you between 10-12 reps.

*Rest 90sec. Between Sets.
*If you have access to a seated calf machine, use it instead!

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 Friday Sept 9th 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. 
Meal delivery will be TUESDAY evening this week. We have Beef Enchiladas, Cajun Chicken Pasta, Bagel Breakfast Sandos, Baked Chicken Caprese, PB and Banana French Toast Casserole, and Oreo Pancakes!

Closed Tomorrow! (SAT) Come Support: Justin, Aaron, Aubrey, Jess, Thalia, Liz, Michele and Vanessa at the Kivnon Throwdown

CrossFit:

FINAL WEEK of the “Shoulder Complex!” Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.

A.) Shoulder Complex  (3 x 1)
1 Rep is:

2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.
B.) 18min. Running Clock…

Run 600m or Row 800m or Bike 1 mile
15 Box Jumps
Run 400m or Row 500m or Bike 0.7 Mile
30 Box Jumps
Run 200m or Row 300m or Bike 0.2 Mile
45 Box Jumps

in remaining time, find your your 1 Rep Max Hang Clean (squat or power).

*Stop the first section at the 13 min mark if you’re not done so you have some time for the clean.
Optional Bonus Work:

3 Sets of 12-15 Lateral DB Raises
– Rest 60-90sec. between sets
– https://www.youtube.com/watch?v=pKEdOuY4Ayg

3 Sets of DB Front Raises
– Rest 60-90sec. between sets
– https://www.youtube.com/watch?v=t7lt-q3mUAU

Mobility:

MED BALL 

med ball OH hold 15secX3

med ball rocking stand up 10×3

wall sit side-to-side med ball rotations 10×3

Booty Crew:

A.) Complete 4-5 Sets:

8-10 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

Sweat:

To get the most out of this workout, you need to choose weights that really challenge you!

My goal is for EVERYONE to break AT LEAST 1 time on every section. (The push-ups will be hardest for everyone and you will all break a lot there)

If you know for sure, you can go unbroken on a few stations, then try a little heavier weight. Some of you might be able to do the 88/70lb KB and a 95/65lb bar for the SDHPs.

Metcon (Time)
35min. to finish…

100 Russian KB Swings (70/53lb.)
*Every time you break, run 400m

100 Push-Ups
*Every time you break, row 200m

100 SDHP’s (75/55lbs.)
*Every time you break, 15/12 Cal Assault Bike

50 Russian KB Swings (70/53lb.)
*Every time you break, run 400m

50 Push-Ups
*Every time you break, row 200m

50 SDHP’s (75/55lbs.)
*Every time you break, 15/12 Cal Assault Bike

Daily D:

“My Leggies”

20 DB Goblet Squats
15 Air Squats
10 Jumping Lunges (L+R= 2 reps)
Rest 60sec. Repeat For 4 Total Sets

*Score is weight used
*Shoot for the heaviest weight you can!

Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo

“High Heart-Rate Hammy’s”

10min. AMRAP:
10 DB Single Leg RDL’s (5 each leg)
15 Push-Ups

3min. AMRAP:
Seated Knee Tucks

*Get as many as you can!
*Advenced Weighted

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

Full Body Aesthetics Day 47:

DENSITY Day
Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically,  you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 30-40% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!

In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂

REST 3-4min. AFTER EACH STATION

Barbell Step-Ups  (7min. of MAX REPS )
https://www.youtube.com/watch?v=iToy2F5eyJo

This one can get pretty tough so make sure you are close the squat rack incase you a lot of mini breaks. It  doesn’t need to be super heavy to be effective either! Just 95 pounds for men and 55-65lbs. for women can work just fine!

*Height of the box, stack of plates, or bench just needs to be at the 90 degree mark when you step up.

Reverse Grip Bench Press (7min. of MAX REPS )
2 Position Landmine Rows (7min. of MAX REPS )
https://www.youtube.com/watch?v=nej5wW1CWxI

*Complete 5-6 in position 1. Then 5-6 in position 2. Then back to position 1 and repeat nonstop.
Barbell Push Press (7min. of MAX REPS )
https://www.youtube.com/watch?v=tl-XvdooAu0

SUPERSET STYLE:

6-8 Barbell Push Press
Immediately into;
15-20 Banded Pull-Aparts

Keep moving through that sequence nonstop for the entire 7min.

Banded Pull Apart
https://www.youtube.com/watch?v=LMZiR-z8VYE

(Just putting this here for the video link)
Tricep Push-Downs (7min. of MAX REPS )
Supinated DB Curls (7min. of MAX REPS )
Weighted Hanging Knee Raises (7min. of MAX REPS )
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 Thursday Sept 8th 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. 
Meal delivery will be TUESDAY evening this week. We have Beef Enchiladas, Cajun Chicken Pasta, Bagel Breakfast Sandos, Baked Chicken Caprese, PB and Banana French Toast Casserole, and Oreo Pancakes!

CrossFit:

Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is 3 “Working Sets.” That means you will have a few “Warm-Up” sets before you start to actually count those 3 sets. Close out the week strong everyone!
A.) Weightlifting

3 Supersets:

1 Front Squat (1 Rep MAX)
6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Recovery sets and reps today on the front squats
*Shooting for 5% more on the hip thrusts than last week

Front Squat (3 x 1)
Barbell Hip Thrust (3 x 8)

B.) 3 Rounds For Time:

25 Wall Balls (20/14lb.)
20 Sit-Ups

Immediately into;

3 Rounds For Time:

20 Barbell Lunges  (95/65)
15 Toes-To-Bar

Immediately into;

3 Rounds For Time:
15 Air Squats
15e Med Ball Russian Twists

Super fun leg or core BLASTER!

On the lunges, left + right = 2 reps.

Accessory Work:

Optional Extra Credit:

3 x 200m Farmer Carries with (2) Kettlebells
– Men’s weight: 53-70lb.
– Women’s weight: 35-44lbs.
– Rest 60-90sec. Between sets

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 Renegade Rows
50 Barbell Glute Bridges with banded abduction at the top
50 Banded Triceps Push Down
50e Side Lying Abduction with lift
50 6-ways
50e Banded Kneeling Single Leg Goodmorning
50 Banded Pull Aparts

Sweat:

I put a few rep ranges today depending on your skill level. If you can, definitely try and hit those higher rep ranges!

P.S. That midsection is going to be SORE tomorrow! Get ready for that… I’d also get ready to see to an extra few abs too though 😉

Metcon (AMRAP – Reps)

JUST CARDIO + CORE….

5 Rounds:
Min. 1) 50sec. Plank
Min. 2) 15/12 Calorie Row
Min. 3) 50-75 Double Unders
Min. 4) 10-15 DB Russian Twists (35/25lb.)
Min. 5) 15/12 Calorie Assault Bike
Min. 6) 12-15 Weighted Hanging Knee Raises
Min. 7) Rest

Left + Right = 1 rep on Russian Twists

 

Daily D:

“Shoulder BURNER”

DB Strict Press to failure
Immediately into;
DB Push Press to failure
Immediately into;
DB Push Jerk to failure

Rest 2min. Repeat For 3 Total Working Sets.

*Shoot for a weight that you can get between 10-12 reps on the strict press. Then you should get another 5-6 reps on the push press. Then another 3-5 reps on the push jerks. Those are just guesstimates but you get the idea.

“Abs + Cardio”

7min. AMRAP:
30 Double Unders
7 Toes-To-Bar

“Upper Finisher”

5min. of Single Arm DB Upright Rows

*Switch sides every 5-7 reps. DO NOT ever put the DB down. Keep it going the entire time.
*Personally, I use 35lbs and it’s perfect for me. So I would say stay on the lighter side.
https://www.youtube.com/watch?v=0PpUdCGUDWU

Full Body Aesthetics Day 45:

Progressive Overload Movements (RPE: 9-10)
Single Leg Deadlift (4 x 6)

https://www.youtube.com/watch?v=67FjI6131TA

*Back down to 6 reps on each leg! This should be the heaviest weight you’ve hit on the entire cycle!

Rest 2-3min. between sets

Seated DB Military Press (4 x 8 )

https://www.youtube.com/watch?v=Sq2rCw1VlgM

*Back down to 8 reps! This should be the heaviest weight you’ve hit on the entire cycle!

Rest 2min. between sets

Accessory Movements (RPE: 7-8)
Incline Partial DB Cleavage Cutters (3 x 12)
Towel T-Bar Row (3 x 10)

https://www.youtube.com/watch?v=ERx1ROl72ZY&t=3s

SQUEEZE for 1sec. at the top of every rep here today and really flex those lats!

Rest 90sec. between sets

Single DB Skull Crushers (with pause) (3 x 10 )
Reverse Grip Barbell Curl (3 x 10 )
30 Rep Standing Barbell Calf Raises  (3 x 30 )

https://www.youtube.com/watch?v=UQ4lCg0VzgE

3 Position Standing Barbell Calf Raises:

8-10 Reps with toes facing forward
8-10 Reps with toes facing inward
8-10 Reps with toes facing outward

*Rest 90sec. between sets
*Use the heaviest you can here

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 Wednesday Sept 7th 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. 
Meal delivery will be TUESDAY evening this week. We have Beef Enchiladas, Cajun Chicken Pasta, Bagel Breakfast Sandos, Baked Chicken Caprese, PB and Banana French Toast Casserole, and Oreo Pancakes!

CrossFit:

A.) Swole Superset:

8-10 Reverse Grip Bench Press
8-10 Reverse Grip Barbell Bent Over Rows

Rest 2min. Repeat For 3 Total Working Sets.

Reverse Grip Bench Press (3 x 10 )
Supinated Barbell Row  (3 x 10 )
B.) Every 60sec. until you finish 150 KB Swings…
*Big classes start on different minutes

Min. 1)
5 Pull-Ups
10 Push-Ups
20 Double Unders

Min. 2)
Max American KB Swings (53/35lb.)

To be clear… The workout goes like this…

The first minute, you are completing 5 pull-ups, 10 push-ups, and 20 double unders. Then, on the next minute you are completing as many KB Swings as possible. This sequence continues until you hit 150 KB Swings.

*If for any reason you can not get all the work done in minute 1, then just shave the numbers down a little. If you can not do dubs, consider doing 5 high box jumps there (30/24″ height).

Mobility:

PVC

Exercises for today (all 3: 2:52, 3:36 & 6:16)

-Bent over thoracic rotation 10×3/side (2:52)

-SL RDL isometric hold w/pvc press 10×3/leg (3:36)

-prone OH press 10×3 (6:16)

Booty Crew:

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

14 Banded Hip Thrusts + 14 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 Heavy Bulgarian Split Squats

16 Bulgarian Deadlift

20 Plate Abductions

25+ Ball Crunches

25+ Barbell Roll Outs

Sweat:

I put a few rep ranges today depending on your skill level. If you can, definitely try and hit those higher rep ranges!

P.S. That midsection is going to be SORE tomorrow! Get ready for that… I’d also get ready to see to an extra few abs too though 😉

Metcon (AMRAP – Reps)
JUST CARDIO + CORE….

5 Rounds:
Min. 1) 50sec. Plank
Min. 2) 15/12 Calorie Row
Min. 3) 50-75 Double Unders
Min. 4) 10-15 DB Russian Twists (35/25lb.)
Min. 5) 15/12 Calorie Assault Bike
Min. 6) 12-15 Weighted Hanging Knee Raises
Min. 7) Rest

Left + Right = 1 rep on Russian Twists

Daily D:

Rest as needed between sections.
Metcon (Weight)
“Shoulder BURNER”

DB Strict Press to failure
Immediately into;
DB Push Press to failure
Immediately into;
DB Push Jerk to failure

Rest 2min. Repeat For 3 Total Working Sets.

*Shoot for a weight that you can get between 10-12 reps on the strict press. Then you should get another 5-6 reps on the push press. Then another 3-5 reps on the push jerks. Those are just guesstimates but you get the idea.

B.
Metcon (AMRAP – Rounds and Reps)
“Abs + Cardio”

7min. AMRAP:
30 Double Unders
7 Toes-To-Bar

C.
Metcon (AMRAP – Reps)
“Upper Finisher”

5min. of Single Arm DB Upright Rows

*Switch sides every 5-7 reps. DO NOT ever put the DB down. Keep it going the entire time.
*Personally, I use 35lbs and it’s perfect for me. So I would say stay on the lighter side.
https://www.youtube.com/watch?v=0PpUdCGUDWU

Full Body Aesthetics Day 45: REST DAY

Workout of the Day Tuesday Sept 6th 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. 
Meal delivery will be TUESDAY evening this week. We have Beef Enchiladas, Cajun Chicken Pasta, Bagel Breakfast Sandos, Baked Chicken Caprese, PB and Banana French Toast Casserole, and Oreo Pancakes!

CrossFit:

Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the cardio and hit it hard every minute.. For 5 straight minutes… This gets you super warm and mobile to start the clean and jerks. Then, as you start the clean and jerks, you will increase weight as you feel. Ideally, you climb as high as possible in weight. As soon as the last minute is over on the clean and jerks, you will immediately go back to the cardio to do the same sequence. Then you will start your deadlifts, with whatever you finished with on your clean and jerks and build each minute from there. Your score is your heaviest  set of clean and jerks and heaviest  set of deadlifts combined.
EMOM x 5min.
12/9 Cal Row or 9/6 Cal Bike or 150m Run
*this should be a sprint type effort with about 20 sec rest each min.

EMOM x 10min. (Climbing)
2 Power Clean & Jerks

EMOM x 5min.
12/9 Cal Row or 9/6 Cal Bike or 150m Run

*this should be a sprint type effort with about 20 sec rest each min.

EMOM x 10min. (Climbing)
3 Deadlifts

NO REST BETWEEN SECTIONS. 30min. straight through!

ADV is a few extra calories or a little longer run so you go for a full 40-45 seconds.

Optional Tricep Work:

3 Sets of 10-12 Weighted Bench Dips
– Rest 60-90sec. between sets
– https://www.youtube.com/watch?v=JrHc1FBtVvM

3 Sets of Max Banded Tricep Push-Downs
– Rest 60-90sec. between sets
– https://www.youtube.com/watch?v=o2v3e2YUnVc

Booty Crew:

45 min to finish: 

5 Rounds of:
12e Double Bicycles
12-15 Shouldered Lindmine Squat (facing the plate, add a little pulse at the bottom for extra spice)

Immediately into;

5 Rounds of:
15e Mermaids
12-15e Heavy Deficit Reverse Lunges

Immediately into;

5 Rounds of:
15-18 DB Weighted Sit Ups
12-15 Barbell RDL (do a pulse at the bottom of each rep)

Immediately into;

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

Sweat:

A little hot and sweaty for Part A here… Followed by a PUMP section for part B below 🙂
A.) 20 Minute AMRAP:
3 Burpee Box Jump (20″)
6 DB Deadlifts (70/50s)
9 Cal Assault Bike
12 Sit-Ups
15 American KB Swings (53/35lbs.)
Rest 5min. after the first part
B.) At the 25min. Mark….

1min. of Max Renegade Rows
1min. of Max Push-Ups holding DBs
1min. of Max Single DB Bicep Curls
1min. of Max Single DB Skull Crushers
1min. of REST
1min. of Max Single DB Skull Crushers
1min. of Max Single DB Bicep Curls
1min. of Max Push-Ups holding DBs
1min. of Max Renegade Rows

This is going to be extremely spicy, but it’s a REALLY great piece!

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

Daily D:

“Decline Chest + Back”

60sec. of Max Effort Feet Elevated Push-Ups
60sec. of Chin-Ups (underhand grip)
60sec. REST
Repeat For 3 Total Rounds

“Arms”

10-12 Vertical Single DB Curls
10-12 Single DB Overhead Tricep Extension
Rest 90sec. Repeat For 3 Total Sets.

Vertical Single DB Curl:
https://www.youtube.com/watch?v=oIPx66RnnYo

Single DB Overhead Tricep Extension:
*Use a band like the video for extra resistance if you have it! This is a great way to get the most out of only having a few sets of DBs available.
https://www.youtube.com/watch?v=6q4il9hnYgE

“Core Work”

For Time:
100 Double DB Swings
*Choose a weight here that takes you between 7-10min. to finish. You should have to break 3-4 times. If you can do it all in 1 set that’s too light!

Full Body Aesthetics Day 44:

Progressive Overload Movements (RPE: 9-10)
Barbell Hip Thrust (4 x 8)
https://www.youtube.com/watch?v=5S8SApGU_Lk

*Back down to 8 reps! This should be the heaviest weight you’ve hit on the entire cycle!

Rest 2-3min. between sets

Barbell Row (4 x 8)
*Back down to 8 reps! This should be the heaviest weight you’ve hit on the entire cycle!

Rest 2-3min. between sets

Accessory Movements (RPE: 7-8)
Landmine Cleavage Cutters (3 x 15 )
Landmine Kneeling Shoulder Press (3 x 8 )
https://www.youtube.com/watch?v=vg8hqe-iB-o

*8 reps on each side

Rest 90sec. between sets

Close Grip Bench Press (3 x 8 )
https://www.youtube.com/watch?v=s5NGH5yyDcg

Rest 90sec. between sets

*Use a 10-12″ hand spacing so that you only feel this in your triceps.

Vertical Single DB Curl (3 x 12 )
Barbell Ab Rollout (4 x 10 )
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 Monday Sept 5th 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. 
Meal delivery will be TUESDAY evening this week. We have Beef Enchiladas, Cajun Chicken Pasta, Bagel Breakfast Sandos, Baked Chicken Caprese, PB and Banana French Toast Casserole, and Oreo Pancakes!

CrossFit:

A.) The FINAL week of the 20 rep back squat program ya’ll! Here’s some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL DAY!!

Back Squat (Week 6 of 6)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.

B.) 20 Rounds For Time:
5 Hang Power Cleans (95/65)
5 Toes-To-Bar

Accessory Work:
Optional: (Pick one)

1.) 3 sets of “21 rep” Landmine Sit-Ups
– Rest 60sec. Between Sets
– Use heaviest weight possible with good form.
https://www.youtube.com/watch?v=J99PE_At6hQ

2.) 3 sets of 20-25 Banded Wood Chops per side
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=DOGrFtf93kk

Mobility:

-THORACIC OPENERS 

*forward lunge with spinal twist 30sec/side 2x 

*foam roller thoracic extension 30sec 3x 

*Quadruped rotations 10rotations/side 3x

Booty Crew:

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

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

B.) 20 min to complete 4-5 sets 

15e Single leg Deficit DB RDL (HEAVY)
12e 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 (get a good burn)

Sweat:

On a 15-minute clock, for max reps each round…

(0-3min.)
Run 400m,
Max Pull-Ups in remaining time..

(4-7min.)
Run 400m,
Max Back Squats (115/75lbs.) in remaining time..

(8-11min.)
Run 400m,
Max Pull-Ups in remaining time..

(12-15min.)
Run 400m
Max Back Squats (115/75lbs.) in remaining time..

*If RUNNING is NOT an option, sub this for a 25/18 Cal Assault Bike, 400m Ski Erg, or 100 double Unders.
*Squats are off the ground
B.
5min. Rest Between Section A and B
Metcon (AMRAP – Reps)
On a 15-minute clock, for max reps each round…

(0-3min.)
Row 500m
Max Barbell Push Press (75/55lb.)

(4-7min.)
Row 500m
Max Wall Balls (20/14lb.)

(8-11min.)
Row 500m
Max Barbell Push Press (75/55lb.)

(12-15min.)
Row 500m
Max Wall Balls (20/14lb.)

*RX+ with 95/65 if you like. I kept it light so you can crank out some serious reps!

Daily D:

8-10 DB Bulgarian Split Squats
Immediately into;
15-20 Weighted Sit-Ups
Rest 2min. Repeat For 3 Total Working Sets.

For Time:
10-9-8-7-6-5-4-3-2-1
Double DB Snatches 45/30s
1-2-3-4-5-6-7-8-9-10
Burpees

*To clarify, you are doing 10 Double DB Snatches, then 1 burpee… Then 9 Double DB Snatches, then 2 burpees… Then 8 Double DB Snatches, then 3 burpees… Until you get to 1 Double DB Snatch and 10 burpees.

Accessory Work:
Metcon (Time)
50 Lying Oblique Crunches (25ea. side)

*Break it up however you like, but finish as fast as you can with good quality movement.
*Beef it up to 100 if you like 🙂

Full Body Aesthetics Day 43:

Progressive Overload Movements (RPE: 9-10)
Barbell Back Rack Lunges (4 x 6)
https://www.youtube.com/watch?v=Xct7MsKO3fI

*Back down to 6 reps on each leg! This should be the heaviest weight you’ve hit on the entire cycle!

Rest 2-3min. between sets

DB Incline Bench Press (4 x 8)
https://www.youtube.com/watch?v=mkBAN0nAImo

*Back down to 8 reps! This should be the heaviest weight you’ve hit on the entire cycle!

Rest 2min. between sets

Accessory Movements (RPE: 7-8)
Incline Seal Rows (3 x 10 )
DB Bent Over Shrugs (3 x 12)
Double DB Tricep Extension (3 x 10 )
Rest 90sec. between sets
Banded Straight Bar Curl  (3 x 15)
https://www.youtube.com/watch?v=CKsfPNOgam4

Rest 90sec. between sets

*If you have access to a cable machine, you may use that also. The bands are nice because it gets harder as you finish the movement.

Seated DB Calf Raises (3 x Failure)
https://www.youtube.com/watch?v=WSOtYQLefI8

3 Sets of Seated DB Calf Raises to failure.

Rest 90sec. Between Sets.

*Use a weight that gets you between 15-20 reps each set.
*If you have access to a seated calf machine, use it instead!

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 Saturday Sept 3rd

CrossFit:

“A Chipper” Teams of 2:
(Only 1 person works at a time)

35min. Running Clock…
50 Calorie Row or Bike
50 HSPU’s
50 Deadlifts (185/135lbs.)
50 Pull-Ups
50 Box Jump Overs (30/24″)
50 Pull-Ups
50 Deadlifts (185/135lbs.)
50 HSPU’s
50 Calorie Row or Bike

Immediately into the same thing at 25 reps.

Can you finish all that in under 35min!?

Want to try something a little different?

You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up little if you wanna try it 🙂

RX+ Pull-Up option is 20 muscle ups on the first round and then 10 on the second round through. That’s 60 total muscle ups. Usually 30 a piece in a workout like this is perfect 👌

Sweat:

Teams of 2: (Only 1 person works at a time. Switch whenever you like)

Your goal today, is to try and finish the amount of work prescribed for each section in the limited time allowed. If you do not finish a particular section in the time cap, that’s fine! Just move onto the next section either way and keep working hard with your team-mate!

(0-9min.)
Row 2,000 Meters
*Switch Every 200 or 250m
(9-18min.)
Try and finish…
100 Double DB Hang Power Cleans
100 Toes-To-Bar*You must finish all 100 Power Cleans before going to the toes-to-bar.

(18-27min.)
Assault Bike 2 Miles
(27-35min.)
8min. AMRAP:
10 Partner Ball Toss Sit-Ups
10 Partner Russian Twists (right)
10 Partner Russian Twists (left)
*Using a 10-20lb. Wall or Slam Ball

Daily D:

Little more interval style today.

The score is your SLOWEST round. Try and stay within 10sec. of every round. So you’re going HARD, but not everything you have.

If you have some heavier DBs, you may beef up the thrusters and cut it to just 10 reps. Like maybe a pair of 60 or 70s for men and 45s for the ladies. Just an option.

This gunna be a tough, but a very fun one!

Metcon (Time)
For Time:
75 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Toes-To-BarRest 90sec. Repeat For 5 Total Rounds.

I don’t like making general warm-ups for everyone, because I feel as though everyone should be individualized here, but I would do something like this… (just as an idea)

200-400m Run

Immediately into;

1min. of single unders
7 DB thrusters with half the weight
10 Kipping Swings
2 Inchworms

Rest 30-60sec.

30sec. of double unders
5 DB thrusters with working weight
7 Toes-To-Bar
2 Inchworms

Then hit the workout.

Full Body Aesthetics Day 41: REST DAY

 

Workout of the Day Friday Sept 2nd 2022

CrossFit:

Week 5 of the Shoulder Complex. Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.

A.) Shoulder Complex  (3 x 1) 3-4 Sets
1 Rep is:

2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3-4 Total Working Sets.

B.) For Time:

9 Rounds:
4 Alternating DB Snatches (70/50lb.)
4 Toes-To-Bar

7 Rounds:
6 Burpee Box Jumps
100m Run

5 Rounds:
8 Alternating DB Snatches (70/50lb.)
8 Toes-To-Bar

3 Rounds:
10 Burpee Box Jumps
300m Run

Time Cap: 18min.

CAN YOU FINISH!?

Accessory Work:
Optional Bonus Work:

100 Seated Weighted Knee Tucks
– Even bodyweight here is tough
– If you do add weight, choose between 5 and 10lbs.
– Put a 5min. time cap on it

Movement Demo:
https://www.youtube.com/watch?v=OFiw8ZJHKcg

Mobility:

HIP FLEXORS

Banded Hip Pulls 3X10/leg (min: 2:08)

Lying Quad stretch 2X30sec/leg (min: 5:14)

Active Hip Extension 2X30sec/leg (min: 12:14)

Booty Crew:

A.) Complete 4-5 Sets:

8 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) Curtsy Step Ups Rt Leg
Min 2) Curtsy Step Ups Left Leg
Min 3) Plank
Min 4) Reverse Sit Ups (try it holding your barbell)
Min 5) Side lying plate Abductions Lt Leg
Min 6) Side lying plate Abductions Rt Leg
Min 7) Hollow Hold
Min 8) Tap Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Sweat:

“Double Tabata.” — Complete as many reps as possible in each 40sec. time window. After the 20sec. break, move onto the next movement and keep repeating the process until the 35min mark! Definitely in for a sweaty one!
Metcon (AMRAP – Reps)
5 Rounds: (35min.)

40sec. of Pull-Ups
20sec. of Rest
40sec. of Wall Balls (20/14lb.)
20sec. of Rest
40sec. of Sumo Deadlift High Pulls (75/55lbs.)
20sec. of Rest
40sec. of Push-Ups
20sec. of Rest
40sec. of Assault Bike For Cals
20sec. of Rest
40sec. of Box Jumps (24/20″)
20sec. of Rest
40sec. of Push Press (75/55lbs.)
20sec. of Rest

Daily D:

DENSITY Day
– Shoot for as many reps as possible at each station! (Goal is between 50-70 reps)
– Rest 1min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 10-15 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

5min. of Single DB Cleavage Cutters for Max Reps
5min. of Single Arm DB Bent Over Rows for Max Reps (Switch sides every 5-7 reps nonstop)
5min. of Single DB Hip Thrusts for Max Reps
5min. of Single DB Skull Crushers for Max Reps

*Put your scores below

Full Body Aesthetics Day 40:

DENSITY Day
Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically,  you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 30-40% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!

In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂

REST 3-4min. AFTER EACH STATION

Lateral Barbell Lunges (7min. of MAX REPS)
Single DB Cleavage Cutter (7min. of MAX REPS)
Pull-ups (7min. of MAX REPS)
This is truly one of my favorite density movements to repeat from time to time. To everyone who’s been following this program for a while… I hope your pull-ups have gotten significantly better!
DB Front Raises  (7min. of MAX REPS)
Weighted Dips (7min. of MAX REPS)
Single DB Bicep Curl  (7min. of MAX REPS)
Scissor Toes-To-Bar (7min. of MAX REPS)
https://www.youtube.com/watch?v=84LWll7opVE

7 Minute Ab BURNER:

1min. of Plank on your hands
1min. of Scissor Toes To Bar
1min. of Plank on your hands
1min. of Scissor Toes To Bar
1min. of Plank on your hands
1min. of Scissor Toes To Bar
1min. of Plank on your hands

*This is going to get TOUGH! If you can not bring your toes to the bar like the video, then just brings your knees up as high as possible.

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)

Workotu of the Day Thursday Sept 1st 2022

Meal Orders are due by 12 today so if you have any special requests please let Jenny know (949) 677-7752

 

CrossFit:

A.) 3-4 Supersets

5 Front Squat (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Recovery sets and reps today on the front squats
*Shooting for 5-10% more on the hip thrusts than last week

B.) The Chief  (AMRAP – Rounds and Reps)
3min. AMRAP: 1 min off for 5 Rounds
3 Power Cleans 135/95lbs.
6 Push-Ups
9 Air Squats

Rest 1min. Repeat For 5 Total Rounds.

I love throwing this on here every few months. Such a fun workout that really keeps you moving non-stop with a great movement flow.

For scoring, keep starting where you left off.

Solid score is 20 rounds
Great score is 25 rounds
Bad MoFo scores are 30+

Booty Crew:

50 Barbell Hip Thrusts with a pulse at the top
50 Jack Knifes
50 Wide Stance DB Sumo Squat
50 Cross Body V-ups
50 Barbell Glute Bridges with banded abduction at the top
50 Double Bicycle
50 Curtsy Step Ups
50 Weighted toe touch Crunch
50e Seated Banded Abductions (50 leaning forward, 50 upright and 50 leaning back)
50 Plank Lifts (rt arm, left arm, right leg & left leg=1)

Sweat:

For Time:

25 Calories of choice  (Bike, Row, or Ski)
_
50 Russian KB Swings 53/35
25 Calories of choice
_
75 Double Unders
50 Russian KB Swings 53/35
25 Calories of choice
_
100 Bodyweight Lunges (L+R= 2 reps)
75 Double Unders
50 Russian KB Swings 53/35
25 Calories of choice
_
125 Sit-Ups
100 Bodyweight Lunges
75 Double Unders
50 Russian KB Swings 53/35
25 Calories of choice

This is called an “Accumulator” Workout. There is NO REST.

25 Calories of choice
right into….
50 Russian KB Swings 53/35
25 Calories of choice
right into….
75 Double Unders
50 Russian KB Swings 53/35
25 Calories of choice

…. and so on until you finish the whole thing!

Put your time in today! I’m excited to see these!

Daily D:

REST DAY

Full Body Aesthetics Day 39:

Progressive Overload Movements (RPE: 9-10)
Single Leg Deadlift (4 x 10)
https://www.youtube.com/watch?v=67FjI6131TA

*Trying to get our new 8 rep weight for sets of 10 reps now. Ideally, for all 4 sets, but even if you get 2 or 3 that’s a win.

Rest 2-3min. between sets

Seated DB Military Press (4 x 12)
https://www.youtube.com/watch?v=Sq2rCw1VlgM

*Trying to get our new 10 rep weight for sets of 12 reps now. Ideally, for all 4 sets, but even if you get 2 or 3 that’s a win.

Rest 2-3min. between sets

Accessory Movements (RPE: 7-8)
Incline Barbell Bench Press
– 3 sets of 5-6 reps
– Rest 2min. between sets

*Little more rest today so you can go heavy! (RPE: 9)

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

– 3 sets of 6-8 reps on EACH arm
– Rest 2min. between sets

*Little more rest today so you can go heavy! (RPE: 9)

Barbell Skull Crusher (Reverse Grip) (3 x 10 )
https://www.youtube.com/watch?v=SK9u9cexHpI

Rest 90sec. between sets

*These can be a little funky on the wrists. If you do not have the flexibility, then regular pronated grip is fine. I just like switching these up a little to keep things fun. These are similar to an underhand grip pull down.

Crossbody DB Curls
– 3 sets of 8-10 reps on EACH arm
– Rest 60sec. after the 2nd arm
Standing Barbell Calf Raises
https://www.youtube.com/watch?v=G4RJBMAoypw

– 4 set of 8-10 reps
– Rest 2min. between sets
– RPE: 9-10 on this one (HEAVY)
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)