CrossFit:
10 Alt. DB Snatches (70/50lbs.)
15 Wall Balls (20/14lbs.)
Max Push Jerks in remaining time (115/75lbs.)
Rest 1min.
Repeat for 5 total Rounds (15min.)
ADV is:
Round 1: 115/75
Round 2: 135/95
Round 3: 155/105
Round 4: 185/115
Round 5: 205/125
Booty Crew:
A.) Hip Thrust Drop Set EMOM:
5 min 6-8 reps Super Heavy
5 min 8-12 Reps Heavy
5 min Max Reps Moderate weight
8 min 10-3-pulse Glute Bridges (at your last weight)
B.) 40 Min to finish:
100 Squat Jacks
50 Push Ups
50 Reverse Sit Ups
100 Banded Glute Kick Backs
50 Alternating DB Biceps Curl & Press
50 Tap Crunches
100 Skaters
50 GHD Sit Ups
50 DB Chest Flys + Skull Crushers
100 RDL Hops
50 DB Bent Over Rows
50e Mermaids
Sweat:
– If you know this is going to be really hard for you, then scale it to 3/6/9 on the reps.
– 500m Row can be switched out for a 400m Run or 500m Ski 🙂
5 Toes-To-Bar
10 Push-Ups
15 Air Squats
1 Round:
500m Row
30 DB Burpee Deadlifts 50/35s
8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats
1 Round:
30/20 Cal Assault Bike
30 DB Burpee Deadlifts 50/35s
All for time! No Rest!
https://www.youtube.com/watch?v=Onjpojo3FdY
Daily D:
There IS NO REST between sections, so just keep on moving!
This is called “accumulator” style and it’s one of my all time favorite templates!
ENJOY!
P.S. If you need more time to finish and you have the time to do so, then go for it 🙂
10 Double DB Hang Cleans
10 Double DB Hang Cleans
25 Push-Ups
10 Double DB Hang Cleans
25 Push-Ups
50 Alt. DB Lunges
10 Double DB Hang Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)
10 Double DB Hang Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)
150 Air Squats
– Men’s RX+ Weight: 70lbs.
– Women’s Weight: 30lbs.
– Women’s RX+ Weight: 50lbs.
Double DB Hang Cleans:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
Full Body Aesthetics Day 54:
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets
16min. Running Clock…. (4 Rounds through)
Min. 1) 40sec. of Max Effort Feet Elevated Push-Ups
Min. 2) 8-10 Towel “T Bar” Rows
Min. 3) 10-12 Single DB Skull Crushers
Min. 4) Rest
Legs/Glutes:
10-12 Barbell Hip Thrusts.
Rest 2min. Repeat For 3 Total Sets.
*Ideally with the weight you started with 3 weeks ago or just slightly less if you haven’t gone up in weight much.
Biceps:
8-10 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Calves:
15-20 Seated DB Calf Raises.
Rest 90sec. Repeat For 4 Total Sets.
*Pause for 1sec. at the top of each rep.
*If you have access to a seated calf machine, use it!
https://www.youtube.com/watch?v=WSOtYQLefI8
———————————————-
Feet Elevated Push-Ups:
https://www.youtube.com/watch?v=9NmmjDHBDJY
Towel “T Bar” Rows:
https://www.youtube.com/watch?v=ERx1ROl72ZY
Single DB Skull Crushers:
https://www.youtube.com/watch?v=ERVu9ZNhrSA
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)
superset with;
12-15 Banded Face Pulls
Rest 2min. Repeat For 3 Total Sets.
*Banded FacePulls:
https://www.youtube.com/watch?v=43P-I43uzRw
—————————————————
*This Press cycle is DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….