CrossFit:
A.) 24 min of EMOMs:
EMOM x 4min.
Odd: 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Even: 50 Double Unders
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls
Odd: 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Even: 50 Double Unders
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls
Odd: 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Even: 50 Double Unders
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls
B.) at the 28min. Mark….
5 Rounds:
20sec. of Max HSPU’s
10sec. of Rest
20sec. of Max Bench Dips or ADV do Ring Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest
If you have ever done an old school workout called “JT” then you know who hard this is AND how sore you will be tomorrow! Seems so simple and it is… But man is it SPICY!
If you need to scale HSPU’s today you can choose one of these:
1) L-Sit DB Press
https://www.youtube.com/watch?v=VKAVy-3bDEQ
2) Lateral DB Raises since today is mostly shoulder intensive.
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)
8 min EMOM:
8-10 Barbell Glute Bridges 3-pulse at the top
B.) 4x 10min AMRAPs
10 min AMRAP:
25 Big DB Glute Bridges w/ 3 banded Abductions at the top
25 Double Bicycle Crunches
5-10 Handstand Kick Ups
10 min AMRAP:
15 Donkey Kicks (each side)
25 Tap Crunches
5-10 Handstand Kick Ups
-1 min rest THEN:
10 min AMRAP:
20 Banded Kick Backs (each side)
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
-1 min rest THEN:
Sweat:
35min. to finish…
100 Russian KB Swings (70/53lb.)
*Every time you break, run 400m
100 Push-Ups
*Every time you break, row 200m
100 SDHP’s (75/55lbs.)
*Every time you break, 15/12 Cal Assault Bike
50 Russian KB Swings (70/53lb.)
*Every time you break, run 400m
50 Push-Ups
*Every time you break, row 200m
50 SDHP’s (75/55lbs.)
*Every time you break, 15/12 Cal Assault Bike
To get the most out of this workout, you need to choose weights that really challenge you!
My goal is for EVERYONE to break AT LEAST 1 time on every section. (The push-ups will be hardest for everyone and you will all break a lot there)
If you know for sure, you can go unbroken on a few stations, then try a little heavier weight. Some of you might be able to do the 88/70lb KB and a 95/65lb bar for the SDHPs
Daily D:
15min. of Straight Booty Work:
5min. of:
30sec. of MAX DB Goblet Squats 45/30lb.+
30sec. of Rest
immediately into;
5min. of:
30sec. of MAX DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest
Then;
EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats
So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats
…. What can you get to?!
DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)
Lunges (Hold the DBs at your side)
DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
DB Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo
Full Body Aesthetics Day 26 Cycle 12:
Keeping the “Recovery Week” vibes going… Effort today is 6-7 range and no more than 3 working sets 🙂
The first day of this 8 week cycle starts on July 26th.
Standing Strict Shoulder Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM*After Each Set Go Immediately Into;
10 Barbell Rows (Regular Grip)
Pause at the top of each rep for 1sec. and SQUEEZE your lats.
*Rest 2-3min. Between SetsLegs:
8-10 Bulgarian DB Split Lunges on each leg. Spend 2-3 seconds on the decent of each rep.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=dfRhGZri–8Chest/Tricep/Bicep Superset:
8-10 Incline Barbell Bench Press
10-12 Single DB Incline Tricep Extensions
15-20 Banded External Bicep Curls
Rest 90sec. After Completing All 3 Movements. Repeat For 3 Total Sets.Calves:
Build Up to a 10 rep Max of Standing Barbell Calf Raises.
*Rest 60sec. And then complete as many reps as possible at 50% of the weight in 1min.
*Rest 60sec. and repeat for 3 total sets.
*You only do the 10RM once, but you do 3 of the 1min. max rep sections.
*Keep a slower controlled motion versus fast bouncy reps.—————————————————————————————–Movement Demos:Regular Grip Barbell Bent Over Rows:
https://www.youtube.com/watch?v=yElnUE0j390Single DB Incline Tricep Extensions:
https://www.youtube.com/watch?v=UO394dtzKREBanded External Bicep Curls:
https://www.youtube.com/watch?v=PVpgsGe1Ekc
RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.
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.”
No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.
Score is the final push press weight. BUT… You can only put your score in if you finished all the above EMOMs 🙂