CrossFit:
20-25min. Flex Friday Lifting Window:
Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉
1.)Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
*If you’ve been sticking with this one each week, keep trying to go heavier each week 🙂
2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=43P-I43uzRw
3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=WTJEESE8Hhg
4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=JrHc1FBtVvM
5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=Xe9qTmZ_dMI
*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run
Booty Crew: EMOM DAY
A.) EMOM 10min
10 Hip Thrusts
*lets go banded today with a hold at the end of each set until the :30-:35 second mark each min!
B.) EMOM 10 min
15 Barbell Glute Bridges
*Banded again and your choice of a hold or pulses at the end of each set
C.) 40 min to get through as much as possible:
*10 HS Kick Ups b/w each exercise
100 Squat Jacks
50 Push Ups
100 Banded Abductions at the top of Hip Thrust (no weight)
50 Upright Rows (Barbell or DB)
100 Walking Lunges (weighted or un-weighted)
50 Biceps Curl & OH Press
100 Step Downs
*If you finish you can keep adding exercises of your choice 100 then 50!
*Don’t forget your HS kick ups between exercises!
Sweat:
4min. AMRAP:
20/15 Cal Bike
15 Bench Press
Max Pull-Ups in remaining time…
4min. AMRAP:
20 Pull-Ups
15/12 Cal Bike
Max Bench Press in remaining time…
4min. AMRAP:
20 Bench Press
15 Pull-Ups
Max Cal Bike in remaining time…
Rest 2min. After EACH Section. Repeat Entire Cycle 2 Times Through.
Notice how the movements swap positions on this workout. I really want you going for broke on the max effort sections of the workout to make that 2min. rest feel needed.
On the bench press, you may use a barbell or DBs today. Just pick a weight that is challenging, but that you also don’t have to break up too much. We only have 4min. on each section.
Daily D:
“Flex Friday”
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
– 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 20-25 reps. Then start chipping away at sets of 8-10 for the remaining time (Unless otherwise specified).Single DB Cleavage Cutter:
https://www.youtube.com/watch?v=GEWgxUYNYxASingle DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
Full Body Aesthetics Day 53 Cycle 9:
DELOAD WEEK. New Cycle Starts Monday!
Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
https://www.youtube.com/watch?v=qMGQYZL7DnU
Chest:
10-12 Reverse Grip Flat Barbell Bench Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=KEg2rbkSl6U
Back:
8-10 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY
Shoulders:
12-15 Barbell Bent Over Lateral Raise.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=f35NduDZUtE
Triceps:
3 sets of Lee Priest Tricep Extensions to FAILURE. Rest 90sec. Repeat For 3 Total Sets.
*Your goal is to just keep solid form and get as many as possible. You can drop to your knees or adjust the bar height at any time to scale it. Ideally you get between 15-20 reps each time.
https://www.youtube.com/watch?v=9itKVKnUFsg
Biceps:
10-12 Vertical Single DB Curl.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=MVEbujIbUlQ
Abs:
*Here’s a repeat from day 32. Let’s see how far you can get this time 🙂
6min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…
https://www.youtube.com/watch?v=sseKZexnDkM
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*DOUBLE PROGRESSION MODEL
The goal on these movements 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 working sets, 6 reps performed per set, 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….
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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.”
Essentially, there is a 200m run after EVERY set of Devil Presses.
*You can share DBs with a buddy if you need to, since usually someone will be running.
There’s 10 total 200m Runs. However, with 15min as a time cap today, I don’t think anyone will finish this…
Prove me wrong ??