CrossFit:
3 Piece today… Partners of 2 (only 1 works at a time)
(0-15min.)
42-30-18
Front Squats 135/95
Burpees over the bar
HSPUs
15-23min.
Pick one:
1.) 1mile run (in 200m intervals)
2.) 100 Cal Bike
3.) 2000m Row
23-36min.
4 Rounds:
40 Wall Balls 20/14
30 Toes-To-Bar
20 SDHP’s 135/95
Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster to get a break! 😉
Bodywork:
5 Rounds:
Min. 1) 1 Arm Up Downs
Min. 2) Russian Twists (L+R=1)
Min. 3) Chair Dips
Min. 4) Squat + Cross Crunch
Min. 5) Jumping Jacks
Min. 6) REST!
Shoot for max reps in each minute! On minute 6 you get a 1 minute rest and REPEAT!
Can you get over 500 total reps
Sweat:
5min. EMOM:
12 Burpees
Immediately into;
5min. EMOM:
10 DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. Plank
Rest 5min.
5min. EMOM:
12 Reverse Burpees
Immediately into;
5min. EMOM:
10 DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. of Plank
*BOTH sides of DB MUST touch the ground NOT 1 side. Both sides gets that posterior chain way better than 1. Your bodies are my responsibility when you go outside. I have to make sure you stay sexy. So just do it 😉
Da Daily D:
High Intensity Full Body Day
(A shorter version from the “aesthetics” program)
For Time, BUT with good quality of movement.
50 DB Step-Ups (L+R=2)
50 Incline Bodyweight Push-Ups
50 DB Bent Over Rows (25 each side)
50 Single Arm Push Press (25 each side)
50 Single DB Bicep Curls
50 Single DB Skull Crushers
50 Hanging Knee Raises with 10+ pounds between your feet/ If you don’t have a bar to hang from you can do 4-count flutter kicks
*50/35lbs for most
*The arm sections may need a lighter weight for most.
As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 5min. CAP though, incase you overshoot.
https://www.youtube.com/watch?v=NWWzSrgy1g8
1 Arm Up Down: (video 4)
https://www.instagram.com/p/B-vF5jvHOeU/?utm_source=ig_web_copy_link