CrossFit:
EMOM x 4min.
Odd: 15/12 Cal Row or 10/8 Cal Bike or 200m Run
Even: 50 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row or 10/8 Cal Bike or 200m Run
Even: 50 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
EMOM x 4min.
Odd: 15/12 Cal Row or 10/8 Cal Bike or 200m Run
Even: 50 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls
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 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.
ADV is for people who do ring dips today (no bands do the bench ones if you can’t hang)
Booty Crew:
A.) EMOM 10 min:
10 Banded Hip Thrusts
B.) EMOM 10 min:
15 Banded Barbell Glute Bridges
C.) 40 min AMRAP: ( I’m hoping we can get 3-ish rounds here)
15 Curtsys on the Right Leg + 25 Skaters on the Right Leg
15 Curtsys on the Left Leg + 25 Skaters on the Left Leg
15 Upright Rows + 15 OH Press
15 Single leg KB RDL Right Leg+ 15 RDL Hops RIght Leg
15 Single leg KB RDL Left Leg+ 15 RDL Hops Left Leg
15 Pull Ups + 15 Barbell Biceps Curls
25 KB Deficit Sumo Squat + 30 Squat Jacks
10 HS Kick Ups After each Exercise
Sweat:
3 Rounds: “Full Body Circuit”
1min. of Max American KB Swings 53/35
1min. of Max Box Jumps 24/20″
1min. of Max Barbell Thrusters 45/35lb
1min. of Max Tricep Dips Off A Bench
1min. Rest
Rest 3min. (Including the 1min.)
3 Rounds: “Core Circuit”
1min. of Plank
1min. of Max Toes-To-Bar
1min. of Max Russian Twists w/ 5lb Plate
1min. Rest
Rest 2min.
3 Rounds: “Cardio Circuit”
1min. of Bike for Max Cals
1min. of Rowing For Max Cals
1min. of Rest
Daily D:
Not gunna lie… This is gunna be rough…
2 Rounds For Time:
400m Farmer Carry with (2) 45/30lb DBs
100 Double Unders
400m Overhead Farmer Carry with (1) 45/30lb DB (200m on each arm)
100 Double Unders
It’s just nice to get out of the “normal” routine and do some different stuff. I hope you have fun and hate it all at the same time 😉
Feeling extra motivated and you have the time? You can go a little farther on the Carry’s
Full Body Aesthetics Day 47 Cycle 10:
DENSITY FRIDAY!
Legs:
7min. of Walking DB Lunges
*Preferably walking forward 10+ steps and turning around nonstop, but if you do not have the space, then in place is fine too.
Chest:
7min. of Flat Barbell Bench Press
Back:
7min. of Single Arm DB Bent Over Rows
*Switching sides every 5-7 reps nonstop
Shoulders:
7min. of Single Arm DB Strict Press (neutral grip)
*Switching sides every 5-7 reps nonstop
Triceps:
7min. of Lee Priest Extensions
https://www.youtube.com/watch?v=_2NH_ZqOJNY
Biceps:
7min. of Close Grip Barbell Bicep Curls
https://www.youtube.com/watch?v=AFhKLCDQ8Ws
Calves/Abs Superset:
1min. Plank
1min. of Standing Barbell Calf Raises
1min. Plank
1min. of Standing Barbell Calf Raises
1min. Plank
1min. of Standing Barbell Calf Raises
1min. Plank
*I recommend using bodyweight on the bar. Or about 20% under bodyweight.
If you need more information on today’s piece, check the description on day 33 of this cycle.
———————————————
REST 2-3min. AFTER EACH STATION
———————————————
NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”