CrossFit:
Until you reach 50 Hang Power Cleans….
20sec. of Hang Power Cleans (95/65lbs.)
10sec. of Rest
20sec. of Lateral Barbell Burpees
10sec. of Rest
20sec. of Lunges
10sec. of Rest
20sec. of Toes-To-Bar
10sec. of Rest
You are only working for 20sec. at each station. Followed by a 10sec. rest. Keep folloing this sequence until you finish the 50 reps at each station. There is NO REST between stations. The workout ends when you finish the 50 Toes-To-Bar.
Excited to see the times on this one 🙂
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.) 20min AMRAP:
25 Banded DB Glute Bridges
10e Deficit Lunges
15e Mermaid Crunches (:30 sec each side)
5 Handstand Kick Ups
C.) 20min AMRAP:
15e Curtsy Lunges
15e Suitcase Deadlift
20 GHD Sit Ups
5 Handstand Kick Ups
*If you really like to superset on the same leg before doing the other side go for it! I kinda love it.
Sweat:
5 Rounds:
Min. 1) 15/12 Cal Bike
Min. 5) 10 DB Thrusters (45/30s)
Min. 4) 60 Double Unders
Min. 3) 20 Box Step-Ups (20″)
Min. 2) 10-15 DB Deadlifts (70/50s)
Min. 6) Rest
– Make sure BOTH sides of the dumbbells touch the ground on the DB Deadlifts. That extra range of motion is what it makes it hard.
– Left + Right = 2 reps on box step-ups. You may do Box Jumps as well, but I personally just like the step-up because it pairs nicely with the deadlift for glute and hamstring work
Daily D:
Choose 1 option below
Option 1: (Advanced) – Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight
Option 2: (Novice) – Bodyweight Walking Lunges for 800 meters
Option 3: (Beginner) Bodyweight Walking Lunges for 400 meters
Full Body Aesthetics Week 4 Volume Cycle:
Week 4 of 4 of the “American Volume Cycle”
*Ideally the same weight you’ve been using.
10 Bulgarian Split Squats on each leg.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=tSynlDZo5FwChest/Back Superset:
10-12 Incline DB Bench Press
Immediately into;
1min. of Chin-Ups (underhand grip)
Rest 90sec. Repeat For 3 Total Sets.
*Can’t do pull-ups? Do this:
https://www.youtube.com/watch?v=StFgXWeTUiUTriceps: (Effort is at a 6 out of 10 here. Tomorrow is a big arm day)
10-12 Single DB Extension (held vertically). Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=UO394dtzKREBiceps: (Effort is at a 6 out of 10 here. Tomorrow is a big arm day)
10-12 DB Crossbody Curls.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=eWTiLEhQWQICalves:
4 Rounds:
1min. of Max Seated DB Calf Raises
1min. Rest
https://www.youtube.com/watch?v=WSOtYQLefI8
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed above.
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)