CrossFit:
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.) Incline Seal Rows
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=iDf_T_TGTD8
3.) Zottman Curls
– 3 sets of 8-10 reps on EACH arm.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=mcpWXdcBxKw
4.) Single DB Skull Crusher with a PAUSE
– 3 sets of 10-12 reps.
– Rest 1sec. at the bottom of every rep
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=8hedOkw0Fnw
5.) Standing Barbell Calf Raises:
– 3 sets of 12-15 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=G4RJBMAoypw
*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
Run 200m
Row 800m
Run 400m
Row 400m
Run 800m
Row 200m
Max Burpees in remaining time…
Booty Crew:
A.) EMOM 10 min
10 Deficit Hip Thrusts
B.) EMOM 10 min
15 Barbell GLute Bridges
*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 After each movement
100 Skaters
50 Barbell Muscle Clean and Press
100 RDL Hops
50 Barbell Biceps Curls
100 Reverse Skaters
50 6-Ways
100 Jumping Lunges
50 Banded Triceps Extensions
Sweat:
EMOM x 5min.
12/10 Cal Row
Rest 1min.
EMOM x 5min. (in the same min)
4 Devil Press 35/25
8 Wall Balls 20/14
Rest 1min.
EMOM x 5min.
45sec. of Plank
15sec. Rest
Rest 1min.
EMOM x 5min.
12/10 Cal Bike
Rest 1min.
EMOM x 5min. (in the same min)
4 Devil Press 35/25
8 Wall Balls 20/14
Rest 1min.
EMOM x 5min.
30sec. of DB Russian Twists 35/25lbs.
30sec. Rest
This is going to be a nasty one! If you need to scale anything, try and keep the work on the cardio and wall ball sections to 40sec. Anything less is most likely too easy and more then that will most likely not be repeatable
Daily D:
Part 1.) “My Leggies”
20 DB Goblet Squats
15 Air Squats
10 Jumping Lunges (L+R= 2 reps)
Rest 60sec. Repeat For 4 Total Sets
Part 2.) “High Heart-Rate Hammy’s”
10min. AMRAP:
10 DB Single Leg RDL’s (5 each leg)
15 Push-Ups
Part 3.)
3min. AMRAP:
Seated Knee Tucks
*Get as many as you can!
https://www.youtube.com/watch?v=09UyhjFuiy0
DB Single Leg RDL: (1 DB)
https://www.youtube.com/watch?v=jnrpJgiACHg
Full Body Aesthetics Day 5 Cycle 10:
DENSITY FRIDAY IS BACK!!!
Legs:
7min. of Barbell Hip Thrust
Chest:
7min. of Incline DB Bench Press
Back:
7min. of Strict Pull-Ups
*Overhand grip the entire time. No underhand grip. However, you may switch from close grip to wide grip at any time.
Shoulders:
7min. of Leaning DB Lateral Raises
*Switching sides every 6-8 reps nonstop
https://www.youtube.com/watch?v=oEyXGf2e35Q
Triceps:
7min. of Weighted Bench Dips
https://www.youtube.com/watch?v=JrHc1FBtVvM
Biceps:
7min. of Single Arm DB Crossbody Curls
*Switching sides every 5-6 reps nonstop
https://www.youtube.com/watch?v=eWTiLEhQWQI
Calves/Abs Superset:
7min. of….
6-8 Deficit Single Leg DB Calf Raises (right)
6-8 Deficit Single Leg DB Calf Raises (left)
6-8 Hanging Weighted Knee Raises
*You are going to need 2 separate weights on this one as the calf weight will be much heavier. Keep everything close by and keep moving as fast as you can but with good quality movement.
Deficit Single Leg DB Calf Raises:
https://www.youtube.com/watch?v=1orsTuEvD88
Hanging Weighted Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
No matter what, your goal is to lift MORE TOTAL weight than you lifted on the previous week.
For the weight, pick something that you can do about 10-15 reps with on the first set.. Then chip away with sets of 6-8 reps continuously with short rest breaks (15-20sec. a pop) for the rest of the time (unless I specified something different). It’s kind of hard to mess up which weight to use because no matter what, it will eventually get hard. And beating your score next week will still be hard.. So don’t stress. Just have fun 🙂
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.”