Workout of the Day Saturday March 25th 2023

CrossFit:

Teams of 2: Only 1 person works at a time

20 rounds (10 round each) “You go I go style”
5 Back Squats (185/115)
6 box jumps (24/20)
7 Toes to bar

into

20 rounds (10 each)
5 front squats (135/95)
6 box jumps (24/20)
7 Toes to bar

*40:00 time cap.

*One person completes the entire round while the other person rests.

*You can use the rack for both squats if you want

*This should be a sprint !

Full Body Aesthetics:

Density Day!

Density Day is BACK!!! This time around we will be performing as many reps as possible in 7:00 of each movement and look to improve that on a week to week basis! Rest 3:00 between each excercise!

Standing Arnold Press
Standing Arnold Press

7:00 of Max Reps

*Use the same weight as last week and try to accumulate more reps than you did last time!

DB Walking lungs

7:00 of Max Reps !

*Use the same weight as last week and try to accumulate more reps than you did last time!

*If you can’t walk, just perform stationary DB lunges.

*Hold the DBs by your side!

Push-ups
Push-ups

7:00 of Max Reps !

*Perform these from your knees if you can’t perform more than 5 reps at a time.

Chin-Ups

Under hang grip

7:00 of Max Reps !

*Try to accumulate more reps than last week!

*Use a band if you can’t perform more than 5 reps at a time!

Double DB Skull Crushers
Double DB Skull Crushers

7:00 of Max Reps !

*Use the same weight as last week and try to accumulate more reps than you did last time!

DB Hammer Curls
DB Hammer Curls

7:00 of Max Reps !

*Use the same weight as last week and try to accumulate more reps than you did last time!

Weighted Sit-ups

7:00 of Max Reps !

*Use the same weight as last week and try to accumulate more reps than you did last time!

*If you’re new to this, just use your bodyweight!

Warm-up

Warm up sets DO NOT count towards the reps 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 that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” 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 Friday March 24th 2023

CrossFit:

A.) Every 4 minutes for 4 rounds:
For time:
5 Sumo deadlifts @65-70%
500 meter Row

*Keep the weight on the lighter side for the sumo deadlift since it is our deload week but push the row HARD!

B.) For time:
25/18 Cal Row or 18/12 Cal Bike or 300m Run
50 Plate ground to overhead(45/35)
25/18 Cal Row or 18/12 Cal Bike or 300m Run
50 Plate ground to overhead(35/25)
25/18 Cal Row or 18/12 Cal Bike or 300m Run
50 Plate ground to overhead(25/15)

*The weights decreaseas the workout progresses in this workout.
*Try to go UNBROKEN!

Mobility:

–Banded joint mobilizations 10secX3 per leg

–Banded thoracic rotations 3 x 10 ea side

-Banded Lat Stretch 3×30 sec each side

Booty Crew:

A.) 5 min EMOM: 

5 Hip Thrusts + 5 Pulses at the top

Immediately into

5 min EMOM:

5 Hip Thrusts with 3-5 Pulses at the top of every rep

B.) EMOM 40 min:

Min 1) Right Leg Deficit RDL
Min 2) Left Leg Deficit RDL
Min 3) Ball Leg Lifts
Min 4) Ball Flutter Kicks
Min 5) Deficit Lunge Right Leg
Min 6) Deficit Lunge Left Leg
Min 7) Jump Rope
Min 8) Banded Kneeling Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Rack Pulls
Rack Pulls

5×5

*Rest 2:00 between sets.

*Use the same weight as last week or slightly heavier.

*Same weight for all 5sets

*Set the bar up so its right below your knee. If you don’t have a rack stack plates or boxes up to a similar height.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Bench Press
Bench Press

Set 1: 12 reps

Set 2: 10 reps

Set 3: 8 reps

*Rest 90 seconds between sets

*Increase weight as reps decrease. Your score is the set of 8

Single Arm DB Bent Over Row
Single Arm DB Bent Over Row

3×12 (each arm)

*Rest 90 seconds between sets

Barbell Upright Row
Barbell Upright Row

3×12

*Rest 90 seconds between sets

Single Arm db tricep overhead extension
Single Arm db tricep overhead

3×12 (each arm)

*Rest 90 seconds between sets

Concentration Curl
Concentration Curl

3×12 (each arm)

*Rest 90 seconds between sets

Seated DB Calf Raises
Seated DB Calf Raises

3×20

*Rest 90 seconds between sets

Warm-up

Warm up sets DO NOT count towards the reps 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 that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” 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 Thursday March 23rd 2023

CrossFit:

A.) 25min. EMOM:
1) 5 Power cleans
2) 15 wall balls (20/14)
3) 5 Bench Press
4) 60 Double unders
5) Rest

*Select a weight on the power clean and bench press that you would consider tough but not a max. You can increase the weight as the workout goes on or stay at the same weight the entire time, your choice.

25-28min Rest

28-35
B.) AMRAP 7:

Max Single DB Burpee Lunges

*1 rep = Burpee, lunge(left), lunge (right), hop over DB. Hold the DB by your side.

Booty Crew:

A.) 20 Rep Tempo Hip Thrusts 4-5 Sets: (20min max)

6 Regular Reps
6 Up Fast Down Slow
6 Up Slow Down Slow
6 1&1/4 Reps

*After each set complete your choice of weighted ABs (examples: banded curl downs, weighted sit ups, weighted GHDs, weighted knee raises, weighted V-ups, weighted plank, DB Toe touches).

B.) 4-5 Sets
8-12e Curtsy Step Downs
8-12e + pulse every rep Kneeling Banded Kick Back
8-12e KB Curtsy RDL

Full Body Aesthetics: REST DAY

Workout of the Day Wed March 22nd 2023

CrossFit:

On a running Clock…

From 0-4:

For time:
200m Run
20 American KB Swings (53/35)
10 Pull-Ups

From 4-10:

For time:
400m Run
30 American KB Swings
20 Pull-Ups

From 10-18

For time:
800m Run
40 American KB Swings
30 Pull-Ups

From 18- 30

For time:
1200m Run
50 American KB Swings
40 Pull-Ups

From 30-35:
Max Sit-ups (feet anchored on KB)

*ADV : 70/53

*As the workout progresses, the amount of time each round takes will increase.

*Your score is the total amount of time it took to complete each rounded added together.

Mobility:

PVC

Exercises for today (all 3)

-Bent over thoracic rotation 10×3/side 

-SL RDL isometric hold w/pvc press 10×3/leg 

-prone OH press 10×3

Booty Crew:

A.) 4-5 Sets
8-12e Bulgarian Split Squat + Bulgarian Deadlift
15-20 GHD Sit Ups
Max reps Hanging Knee Raises

B.) 4-5 Sets
8-12 B-Stance Hip Thrusts Right Leg
Max reps BW Single leg Hip Thrust Right Leg
THEN do left leg
15e Leaning Lateral Raises
10-15 6-Ways

C.) Standing Banded ABDUCTION BURN OUT: 3x

5-8 Regular Reps
5-8 Up Fast Down Slow
5-8 Up Slow Down Slow
5-8 With a slow and controlled 1/4 rep at the top
5-8 Pulses at the top

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Seated DB shoulder Press
Seated DB shoulder Press

3×8

*Rest 2:00 between sets.

*Use the same weight as last week.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Barbell Back Rack Lunges
Barbell Back Rack Lunges

3×8 (each leg)

*Rest 2:00between sets

Meadows Row
Meadows row

3×8 (each arm)

*Rest 90 seconds between sets

Seated Db tricep overhead extension
Seated Db tricep extension

3×12

*Rest 90 seconds between sets

Incline DB Curl
Incline DB Curls

3×12

*Rest 90 seconds between sets

Incline DB Fly
Incline DB Fly

3×15

*Rest 90 seconds between sets

*If you have the option of doing a machine fly or cable fly, do so

21 Set Hanging Knee Raises
21 Set Hanging Knee Raises

3 sets

*Rest 90 seconds between sets

Warm-up

Warm up sets DO NOT count towards the reps 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 that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” 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 March 21st 2023

CrossFit:

A.) Boulder Shoulder Giant Set: 4 Working Sets

3 Push Press @65%
15 DB lateral raises
15 Db reverse flies
rest 2:00

*This will be a shoulder blast, anticipate that going into it.

B.) EMOM 20:
1) 15/12 calorie Row or 12/8 Cal bike or 200m Run
2) 15/12 Thrusters (95/65)
3) Max Burpees
4) Rest
x5

*Your score is the amount of burpees you complete throughout the entire workout.

Booty Crew:

A.) 4-5 Sets:

8-12 Barbell Hip Thrusts (3 pulses at the top of each rep)
8-12 Barbell 1 & 1/4 rep Good Mornings
Max reps ABS of your choice

B.) 3-4 Sets: (all on one leg before switching legs)

12 Landmine Lunges (with 1 pulse at the bottom of every rep. *These are facing the plate)
12 Landmine Curtsy Lunges (with 1 pulse at the bottom of every rep. *Your non-working side is leaning into the plate)
MAX reps Landmine RDLs (Holding the bar in front of your shin, your working leg closest to the plate)

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Back Squat

Back Squat Demo

5×5

*Rest 2:00 Between sets.

*Use the same weight as last week or slightly heavier

*Same weight for all 5 sets.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Weighted Pull-ups
Strict pull-up

3×5

*Rest 90 seconds between sets

*If you can’t add load, find a band that allows you to perform 5 good tough reps each time.

Close Grip Bench Press
Close grip bench press

3×8

*Rest 90 seconds between sets

Chest supported Db reverse fly
Chest supported Db reverse fly

3×15

*Rest 90 seconds between sets

DB Hammer 21’s
DB Hammer 21’s

3 sets

*Rest 90 seconds between sets

Deficit Push up
Deficit Push up

3x”Max”

*Rest 90 seconds between sets

*Push for sets of more than 8 reps everytime!

*Make sure your chest touches the floor in the bottom of every rep.

Standing Barbell Calf Raises
Standing Barbell Calf Raises

:30 seconds of max reps

:30 seconds of rest

x8

Warm-up

Warm up sets DO NOT count towards the reps 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 that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” 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 Mon March 20th 2023

CrossFit:

This is the end of our current training cycle! For that reason, this week will be a deload week! Next week will be the start of a brand new programming cycle! Stay tuned to find out what our focus will be!

A.) Back Squat/Pow Clean Superset: 4 Working Sets

3 back squats @65%
3 hang power clean @65%
rest 2:00

*This is our deload week, so although it would be fun to throw on some more weight, its best we don’t with next weeks cycle kicking off!

B.) 15min Running Clock…

Min. 1) 15 DB or KB Goblet Squats (50/35lbs.)
Min. 2) 50sec. Plank
Min. 3) 12-15 Toes-To-Bar

Repeat For 5 Total Rounds.

10-12 TTB is Doable, 15 reps is ADV.  The only rest you get is for finishing a section early. It’s going to get tougher than you think! Hang in there!

Mobility:

*foam roller thoracic extension 30sec 3x

*Bird dog w/crunch 10/side

*Bird dog w/crunch 10/side

Booty Crew:

A.) 4-5 Sets:
12 Kas Glute Bridges *building in weight
15 Prone Frog Kicks
15-20 Kneeling Banded Abductions

B.) 4-5 Sets:
12 Barbell Glute Bridges
12 DB Donkey Kicks
12 Side Lying Plate Abductions

C.) 4x
10 Biceps Curl + OH Press
10 Renegade Rows

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Seated DB shoulder Press
Seated DB shoulder Press

3×8

*Rest 2:00 between sets.

*Use the same weight as last week.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Barbell Back Rack Lunges
Barbell Back Rack Lunges

3×8 (each leg)

*Rest 2:00between sets

Meadows Row
Meadows row

3×8 (each arm)

*Rest 90 seconds between sets

Seated Db tricep overhead extension
Seated Db tricep extension

3×12

*Rest 90 seconds between sets

Incline DB Curl
Incline DB Curls

3×12

*Rest 90 seconds between sets

Incline DB Fly
Incline DB Fly

3×15

*Rest 90 seconds between sets

*If you have the option of doing a machine fly or cable fly, do so

21 Set Hanging Knee Raises
21 Set Hanging Knee Raises

3 sets

*Rest 90 seconds between sets

How To Read RPE

RPE means “rate of perceived excursion.” 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

Warm up sets DO NOT count towards the reps 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 that your working sets. (For most of you, this all that’s needed)

Workout of the Day Sat March 18th 2023

CrossFit:

Teams of 2: Only 1 person works at a time

35 min To Finish

3 Rounds:
30 Wall Balls
30 Push Jerks (135/95)
30 Toes To Bar

50/40 Calorie Row or 40/30 Cal Bike or 600m Run

2 Rounds:
30 Wall Balls
30 Push Jerks (135/95)
30 Toes To Bar

50/40 Calorie Row or 40/30 Cal Bike or 600m Run

1 Round:
30 Wall Balls
30 Push Jerks (135/95)
30 Toes To Bar

*ALL REPS are split evenly in today’s workout

Full Body Aesthetics:

Density Day!

Density Day is BACK!!! This time around we will be performing as many reps as possible in 7:00 of each movement and look to improve that on a week to week basis! Rest 3:00 between each excercise!

Standing Arnold Press
Standing Arnold Press

7:00 of Max Reps

*Use the same weight as last week and try to accumulate more reps than you did last time!

DB Walking lungs

7:00 of Max Reps !

*Use the same weight as last week and try to accumulate more reps than you did last time!

*If you can’t walk, just perform stationary DB lunges.

*Hold the DBs by your side!

Push-ups
Push-ups

7:00 of Max Reps !

*Perform these from your knees if you can’t perform more than 5 reps at a time.

Chin-Ups
Under hang grip

7:00 of Max Reps !

*Try to accumulate more reps than last week!

*Use a band if you can’t perform more than 5 reps at a time!

Double DB Skull Crushers
Double DB Skull Crushers

7:00 of Max Reps !

*Use the same weight as last week and try to accumulate more reps than you did last time!

DB Hammer Curls
DB Hammer Curls

7:00 of Max Reps !

*Use the same weight as last week and try to accumulate more reps than you did last time!

Weighted Sit-ups

7:00 of Max Reps !

*Use the same weight as last week and try to accumulate more reps than you did last time!

*If you’re new to this, just use your bodyweight!

Warm-up

Warm up sets DO NOT count towards the reps 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 that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” 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 Friday March 17th 2023

CrossFit:

A.) Sumo Deadlift MAX!!! / Arnold Press Superset: 5 Working Sets

1 Sumo Deadlifts @ RPE 8-9
8 Standing DB Arnold Press
*Rest 2:00 between sets
*Build to a 1-rep max sumo deadlift!

St Patty’s Day Partner WOD: 20min Time Cap

Both Partners Complete 3 rounds each exercise; you go I go style:
17 Deadlifts (185/115)
7 burpee pull-ups
17 KB swings (70/53)
200-meter run
*Both Partners Complete 1 Heavy Bear Complex after each completed full round building in weight.

*So the workout goes like this Partner 1 does 17 Deadlifts, then Partner 2 does 17 Deadlifts, then Partner 1 does 1 rep Bear Complex, then partner 2 does 1 rep Bear Complex, then P1 deadlifts again, then P2 deadlifts again, then P1 Bear, P2 Bear, P1 Deads, P2 Deads, P1 Bear, P2 Bear, continue like this for each exercise.

*Bear Complex is:
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Back Rack Jerk

Mobility:

KNEE HEALTH 

*side lying pretzel stretch 30sec/side 2x 

*standing hamstring stretch 30sec/side 2x

*Couch Stretch 1-2 min each side

Booty Crew:

A.) 5 min EMOM: 

5 Hip Thrusts + 5 Pulses at the top

Immediately into

5 min EMOM:

5 Hip Thrusts with 3-5 Pulses at the top of every rep

B.) EMOM 40 min:

Min 1) Right Leg Deficit RDL
Min 2) Left Leg Deficit RDL
Min 3) Ball Leg Lifts
Min 4) Ball Flutter Kicks
Min 5) Deficit Lunge Right Leg
Min 6) Deficit Lunge Left Leg
Min 7) Jump Rope
Min 8) Banded Kneeling Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Rack Pulls

4×5

*Rest 2:00 between sets.

*Use the same weight as last week or slightly heavier.

*Same weight for all 4 sets

*Set the bar up so its right below your knee. If you don’t have a rack stack plates or boxes up to a similar height.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

DB Bench Press
DB Bench Press

3×8

*Rest 90 seconds between sets.

Single Arm Barbell Row
Single Arm Barbell Row

3×12 (each arm)

*Rest 90 seconds between sets.

Tricep Cable Cross
Tricep Cable Cross

3x “max”

*Rest 90 seconds between sets.

*Use a band if you dont have cables

DB Bent Over Shrugs
DB Bent Over Shrugs

3×20

*Rest 90 seconds between sets.

DB Preacher Curl
Db Incline preacher curl

3×12 (earm arm)

*Rest 90 seconds between sets.

Single Leg Deficit DB Calf Raises
Single Leg Deficit DB Calf Raises

1:00 of max reps on the left leg

1:00 of max reps on the right leg

1:00 rest

x3

*Accumulate more reps than last week.

Warm-up

Warm up sets DO NOT count towards the reps 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 that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” 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 Thursday March 16th 2023

CrossFit:

A.) Bench Press/ Cardio Mash-up 5 Rounds:
5 Bench press
15/12 Calorie Row or 12/8 Cal Bike or 200m Run
Rest 2:00 After Each Set

*Bench Press Reps:
Round 1: 5
Round 2: 4
Round 3: 3
Round 4: 2
Round 5: 1
*Build to a heavy single

B.) Double AMRAP:
5 Min AMRAP:
20 Sit Ups
20 Air Squats
*Adv is DB sit Ups and Goblet Squats (50/35)

Immediately into:
10 min AMRAP :
10 Deficit Push-ups (Hands on Plates or DBs)
10 Front Rack Lunges (95/65)
ADV is Handstand Push-ups

*Basically this is a 15 min running clock with NO rest between AMRAPS. At the 5 min mark go straight to the second AMRAP.

Booty Crew:

A.) 20 Rep Tempo Hip Thrusts 4-5 Sets: (20min max)

6 Regular Reps
6 Up Fast Down Slow
6 Up Slow Down Slow
6 1&1/4 Reps

*After each set complete your choice of weighted ABs (examples: banded curl downs, weighted sit ups, weighted GHDs, weighted knee raises, weighted V-ups, weighted plank, DB Toe touches).

B.) 4-5 Sets
8-12e Curtsy Step Downs
8-12e + pulse every rep Kneeling Banded Kick Back
8-12e KB Curtsy RDL

Full Body Aesthetics: REST DAY

 

 

Workout of the Day Wednesday March 15th 2023

CrossFit:

BIG Accumulation Workout !!

For time:
10 Box Jumps (24/20″)

20 Wall Balls (20/14)
10 Box Jumps (24/20″)

30 Sit-ups
20 Wall Balls
10 Box Jumps

400 meter run
30 Sit-ups
20 Wall Balls
10 Box Jumps

50 Sumo deadlift high pull (75/55)
400 meter run
30 Sit-ups
20 Wall Balls
10 Box Jumps

60 Double unders
50 Sumo deadlift high pull (75/55)
400 meter run
30 Sit-ups
20 Wall Balls
10 Box Jumps

70 Overhead Squats (45/35)
60 double unders
50 Sumo deadlift high pull (75/55)
400 meter run
30 Sit-ups
20 Wall Balls
10 Box Jumps

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.) 4-5 Sets
8-12e Bulgarian Split Squat + Bulgarian Deadlift
15-20 GHD Sit Ups
Max reps Hanging Knee Raises

B.) 4-5 Sets
8-12 B-Stance Hip Thrusts Right Leg
Max reps BW Single leg Hip Thrust Right Leg
THEN do left leg
15e Leaning Lateral Raises
10-15 6-Ways

C.) Standing Banded ABDUCTION BURN OUT: 3x

5-8 Regular Reps
5-8 Up Fast Down Slow
5-8 Up Slow Down Slow
5-8 With a slow and controlled 1/4 rep at the top
5-8 Pulses at the top

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Seated DB shoulder Press
Seated DB shoulder Press

3×7

*Rest 2:00 between sets.

*Use the same weight as last week.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Neutral grip pull-up

3x “max”

*Rest 90 seconds Between sets.

*Use a pair of rings if you don’t have a bar that allows you to do this.

*If you don’t have rings, perform chin-ups.

Bulgarian DB Split Squats
Bulgarian DB Split Squats

3×10 (each leg)

*Rest 90 seconds Between sets.

Incline Partial DB Cleavage Cutters
Incline Partial DB Cleavage Cutters

3×15

*Rest 90 seconds Between sets.

Barbell Skull Crusher (Reverse Grip)
Barbell Skull Crusher (Reverse

3×12

*Rest 90 seconds Between sets.

Barbell Bicep Curl
Barbell Bicep Curl

3×12

*Rest 90 seconds Between sets.

Weighted Hanging Knee Raises
Weighted Hanging Knee Raises

1:00 of max reps

rest 30 seconds s

x3

Warm-up

Warm up sets DO NOT count towards the reps 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 that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” 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!