CrossFit:
5 Rounds: (35min. Total)
*Coaches start people on different stations so everyone gets a chance to Row/Bike
40sec. of Rowing or Bike (Goal: 12-18 Cals)
20sec. of Rest
40sec. of Bench Press 95+/65+ (Goal: 10-12 Reps)
20sec. of Rest
40sec. of DB Weighted Sit-Ups 45+/25+ (Goal: 10-12 Reps)
20sec. of Rest
40sec. Run (150-200m)
20sec. of Rest
40sec. of Deadlifts 95+/65+ (Goal 10-12 Reps)
20sec. of Rest
40sec. of Box Jumps (24/20″) (Goal: 15-20 reps)
20sec. of Rest
40sec. of Push Press 95+/65+ (Goal: 10-15 Reps)
20sec. of Rest
Booty Crew:
EMOM Hip Thrust drop set. We are going to start heavier than normal for 5 sets then drop the weight a little bit but increase the reps for another 5 sets and finally one more lighter weight for max reps for 5 more sets.
A.) EMOM 5 min:
6-8 Barbell Hip Thrusts
(Pick a weight you DON’T THINK you can can do for 6, let’s just see what happens!)
EMOM 5 min:
8-12 Barbell Hip Thrusts
(Use 5-10% less)
EMOM 5 min:
Max reps Barbell Hip Thrusts
(Use 5-10% less again)
B.) Bring Sally Up 
5 Pulse Barbell Glute Bridges on the “Up”
*Use the same weight as your last 5 min EMOM
B.) 4x 10min AMRAPs
10 min AMRAP:
25 KB Deficit Squats
25 Double Bicycle Crunches
5-10 Handstand Kick Ups
-1 min rest THEN:
10 min AMRAP:
10e Bulgarian DL + Split Squat
25 Tap Crunches
5-10 Handstand Kick Ups
-1 min rest THEN:
10 min AMRAP:
20 Deficit Lunges
25 Reverse Sit Ups
5-10 Handstand Kick Ups
-1 min rest THEN:
10 min AMRAP:
20 Curtsy Step Ups
15-25 GHD Sit Ups
5-10 Handstand Kick Ups
Sweat:
For Time:
100 Back Rack Lunges (95/65lbs.)
*EMOM complete: 4 Burpees
100 American KB Swings (53/35lbs.)
*EMOM complete: 20 Double Unders
100 Back Squats (95/65lbs.)
*EMOM complete: 4 Burpees
100 Sit-Ups (Feet anchors around KB)
*EMOM complete: 20 Double Unders
Daily D:
10-9-8-7-6-5-4-3-2-1
DB Bench Press (right arm only)
DB Bench Press (left arm only)
DB Bent Over Row (right arm only)
DB Bent Over Row (left arm only)
*30 Double Unders after each set
To be clear, the workout goes like this…
10 DB Bench Press (right arm only)
10 DB Bench Press (left arm only)
10 DB Bent Over Row (right arm only)
10 DB Bent Over Row (left arm only)
30 Double Unders after each set
then;
9 DB Bench Press (right arm only)
9 DB Bench Press (left arm only)
9 DB Bent Over Row (right arm only)
9 DB Bent Over Row (left arm only)
30 Double Unders after each set
All the way until you finish 1 of each and 30 dubs.
Rest 60sec. between sets
Full Body Aesthetics Day 5 Volume Cycle:
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
10 Bulgarian Deadlifts on each leg. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=qMGQYZL7DnU
Chest:
5-6 Barbell Incline Bench Press. Rest 2min. Repeat For 4 Total Sets. *Try and go as heavy as possible today here
Back:
1min. of max towel pull-ups or chin-ups
1min. REST
Repeat For 3 total Sets
https://www.youtube.com/watch?v=_nb20JBfp7A
Tricep/Bicep Superset:
12-15 Banded Tricep “Pull” downs
Immediately into;
12-15 DB Hammer Curls (both at the same time)
Rest 90sec. Repeat For 3 Total Sets.
*Links below
Calves/Abs:
4 Rounds:
30sec. of Deficit DB Calf Raises (right)
30sec. of Deficit DB Calf Raises (left)
30sec. of DB Russian Twists (same DB)
–No rest between rounds–
https://www.youtube.com/watch?v=1orsTuEvD88
—————————————————–
DB Hammer Curls:
https://www.youtube.com/watch?v=jQ-ksIi6edY
Tricep “Pull” Downs:
https://www.youtube.com/watch?v=hbXUt-YYrPw
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)