Workout of the Day Friday June 25th 2021

Sign up to compete! You get 15-20 mini-WODs and 35 min to finish as many of them as you and your partner can! The catch? WE PICK YOUR PARTNER! You find out the morning of the event and have 20 minutes to strategize with your partner your WOD order before you hand your sheet to the judge. Once your time starts you can’t make any changes. It’s a strategy game! Play to your strengths and pray your partner can pick up where you fall short. $30 to play and the winning team wins the pot! Sign up on Glofox!

CrossFit:

A.) 20-25min. Flex Friday Density Day:

Pick ANY 4 movements below that you like. I am going to list 5, but pick based off of what makes you happy today 🙂

*Use 30-40% of your 1 rep max on all movements below. Shoot for 5-8 reps at a time with about 10-20sec. of rest between each set. Really push for max reps!

Rest 1min. Between Each 5 min Station.

1.) 5min. For Max Reps:
Barbell Hip Thrusts

2.) 5min. For Max Reps:
Banded Tricep “Push” Downs

3.) 5min. For Max Reps:
Leaning Lateral DB Raises
*Switch sides every 5-6 reps

4.) 5min. For Max Reps:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey

5.) 5min. For Max Reps:
Barbell Bicep Curls
*Alternate between regular grip, close grip, and wide grip.

B.) 3 min on 1 min off:

3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
40 Double Unders

3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20″)

3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
40 Double Unders

3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Box Jumps (20″)

REST 1min. Between Each Section

Advanced (RX+) Men:
4 Shoulder To Overhead 135lbs.

Advanced (RX+) Women:
4 Shoulder To Overhead 95lbs

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 AMRAP:

100 Jump Rope (singles or doubles)
90 steps Banded Lateral Walk
80 Reverse Sit-ups
70 Alt. Hang DB Snatches 45/30lb
60 Push-UPs
50 Clapping Flutter Kicks (L+R=2)
40 Renegade Rows (20ea arm)
30 Mermaids each side
20 6-Ways
10 Barbell Roll Outs

*10 Handstand Kick Ups after each exercise

Sweat:

“CARDIO, GLUTES, and ABS”

5 Rounds:

40sec. of Assault Bike
20sec. of Rest

40sec. of DB Russian Twists (35/20lb.)
20sec. of Rest

40sec. of Back Squats (95/65lbs.)
20sec. of Rest

40sec. of Rowing
20sec. of Rest

40sec. of Weighted Hanging Knee Raises (10-20lbs.)
20sec. of Rest

40sec. of Barbell Hip Thrusts (95/65lbs.)
20sec. of Rest

Rest 1min. After Each Round

Shoot for MAX REPS at each 40sec. station. When the time is up, you switch to the next station. Do not stay on the same station for all 5 rounds.

The 1min. rest after each round is so that you can recharge and hit each round with a solid effort!

Daily D:

25min. Running Clock….

10 DB Power Cleans

10 DB Power Cleans
25 Push-Ups

10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges

10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)

10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)
150 Air Squats

– Mens Weight: 45lbs.
– Womens Weight: 30lbs.

With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.

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 🙂

Full Body Aesthetics Day 12 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 last week. Ideally at-least 5% more. You can do that by getting more reps with the same weight as last week or by using a heavier weight and trying to get the same amount of reps. Up to you!

If you need more information on today’s piece, check last weeks description.

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REST 2-3min. AFTER EACH STATION