CrossFit:
30 Pull-Ups
30/25 Cal Row OR 25/20 Cal Bike OR 600m Run
30 Push-Ups
90 Double Unders
20 Pull-Ups
20/17 Cal Row OR 17/14 Cal Bike OR 300m Run
20 Push-Ups
60 Double Unders
10 Pull-Ups
10/8 Cal Row OR 8/6 Cal Bike OR 150m Run (bus stop)
10 Push-Ups
30 Double Unders
*ADV Option is 15/10/5 Muscle Ups instead of pull-ups. Only do this option if you can knock out those reps in 2-3 sets per round.
I would love to do these today (as much as space allows) as a Pull-Up Scale:
https://www.youtube.com/watch?v=StFgXWeTUiU
Booty Crew:
Reverse drop set: We are going to start at a nice challenging weight and do a 5 min EMOM, then add a little bit of weight and do another 5 min EMOM, and follow that pattern for 2 more 5 min EMOMs.
A.) EMOM 5 min:
10 Barbell Hip Thrusts (with 1 pulse at the bottom of each rep)
EMOM 5 min:
10 Barbell Hip Thrusts (a little heavier and with a pulse at the top of each rep)
EMOM 5 min:
25 Hip Thrust Pulses (top or bottom whatever you like best)
EMOM 5 min:
6-8 HEAVY hip thrusts (now that your glutes are fully toasted lets see what you can do!)
B.) 4x 12 min EMOMs
12 min EMOM:
Min 1) Barbell Glute Bridges
Min 2) Mermaid Crunches (:30 sec each side)
Min 3) Handstand Kick Ups
-1 min rest THEN:
12 min EMOM:
Min 1) Bulgarian DL + Split Squat
Min 2) Tap Crunches
Min 3) Handstand Kick Ups
-1 min rest THEN:
12 min EMOM:
Min 1) Deficit Lunges
Min 2) Reverse Sit Ups
Min 3) Handstand Kick Ups
-1 min rest THEN:
12 min EMOM:
Min 1) Curtsy Lunges
Min 2) GHD Sit Ups
Min 3) Handstand Kick Ups
*Sub out any of the abs or Handstands here that you would like. I do want everyone to practice their handstands for at least 1 round.
Sweat:
In Teams of 2…
30 Rounds (15 Each)
“I go, you go style”
6 Cal Assault Bike
6 Pull-Ups
6 Wall Balls (20/14lb.)
6 Double DB Snatches (45/30s)
You must complete a full round before your partner goes.
Time CAP: 35min.
**If for any reason this takes you LONGER than a minute per round (each), consider dropping the reps to 4 or 5. I definitely want everyone MOVING FAST or it won’t be that fun. It’s made to go hard for 45-60sec. and switch!
Double DB Snatches:
https://www.youtube.com/watch?v=boYB_4a6wbA
Daily D:
I love this workout and we have done it a few times since the start of the program (3 year ago).
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.
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
Full Body Aesthetics Week 3 Volume Cycle:
*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo
10min. to Build up to a 5 rep max Hip Thrust
Then;
Take 50% of that and complete 50 reps as fast as possible
*On the first part try and make big jumps and keep hitting sets of 5 until you no longer can. Ideally, you can do this entire piece in 8-10min.
Chest/Back Superset:
3 Sets:
1min. of Alternating DB Push-Ups
1min. of Pull-Ups
1min. Rest
*On the Push-Ups, I recommend doing 5-7 reps on each side before you switch (Video below)
https://www.youtube.com/watch?v=u__CyybrATU
Tricep/Bicep Superset:
(Keep effort at 6 out of 10 today here)
10-12 Flat Bench Barbell Skull Crushers
Immediately into;
10-12 Internal Banded DB Curls on Each Arm
Rest 90sec. Repeat For 3 Total Sets
*Links below
Calves:
15-20 Seated DB Calf Raises.
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=WSOtYQLefI8
—————————————
Internal Banded Bicep Curl:
https://www.youtube.com/watch?v=3PxRL7kH1y8
Flat Bench Barbell Skull Crushers:
https://www.youtube.com/watch?v=nthD2PVZNX0
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)