Workout of the Day Friday Sept 23rd 2022

Meals this week: Strawberry Cheesecake Pancakes, Oatmeal Bake, Chocolate PB & Banana Waffles, Greek Chicken Bowl, Sun dried Tomato Chicken Pasta, Chicken Ceasar Salad, Ground Turkey Protein Bowl.
Family fun night Friday ay BreakPoint in PB. 5:30pm-7.
This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening. Bowling on friday and our annual TRIATHLON on Sunday Oct 2nd. 

 

CrossFit:

Just 1 long piece today! Every once in a  while, these hit the spot just right 🙂
5 Rounds: (35min. Total) work with a few buddies today so you can all share equipment and start on different stations 

40sec. of Rowing or Biking or Running (Goal: 12-18 Cals/150-200m run)
20sec. of Rest

40sec. of DB Bench Press (Goal: 10-12 Reps)
20sec. of Rest

40sec. of Barbell Roll Outs (Goal: 12-15 Reps)
20sec. of Rest

40sec. of Running or Biking or Rowing (Goal: 150-200m run/12-18 Cals)
20sec. of Rest

40sec. of Deficit Deadlifts (Goal 10-12 Reps)
20sec. of Rest

40sec. of Box Jumps (24/20″) (Goal: 15-20 reps)
20sec. of Rest

40sec. of Push Press (Goal: 10-15 Reps)
20sec. of Rest

Some weight recommendations for the Men:
Bench Press: 45-50lbs.
Deadlift: stand on 2 45 lb plates use 135-205
Push Press: 95-115

Some weight recommendations for the Women:
Bench Press: 20-30lbs.
Deadlift: stand on 2 45 lb plates 95-135
Push Press: 55-65 *don’t drop the 10s!

Mobility:

-KNEE HEALTH 

*side lying pretzel stretch 30sec/side 2x 

*standing hamstring stretch 30sec/side 2x

*wall squats 10squats 3x

Booty Crew:

A.) Complete 4-5 Sets:

10-12 Dead Stop Hip Thrusts with 5 pulses at the top of each rep

Superset with Max Reps Glute Bridges with the same barbell (try to keep constant tension on these and don’t rest the bar on the floor the whole set)

*The weight should be really heavy on the Hip Thrust, I want it to feel like a heavy single every time you lift it.

B.) EMOM 40 min: Max reps each min LOVED THIS LAST WEEK!

Min 1) Banded Curtsy Rt Leg
Min 2) Banded Curtsy Left Leg
Min 3) Plank ball taps
Min 4) Med Ball full crunch
Min 5) Banded Single Leg RDL Lt Leg
Min 6) Banded Single Leg RDL Rt Leg
Min 7) Elbow to Knee Ball Toe taps
Min 8) Ball Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Sweat:

Some FLEX Friday vibes 🙂
10min. AMRAP:
10 Cals of your choice
10 Barbell Hip Thrusts
15 Russian KB Swings (70/53lb.)

5min. AMRAP:
30 DB Hammer Curls
30 Double DB Tricep Extensions
*Start on either one, but you must finish all 30 reps before you go to the next exercise.

10min. AMRAP:
10 Cals of your choice
10 Barbell Back Squats
15 Russian KB Swings (70/53lb)

5min. AMRAP:
10 Lying Oblique Crunches (right)
10 Bodyweight Seated Knee Tucks
10 Lying Oblique Crunches (left)
10 Bodyweight Seated Knee Tucks

2min. rest after each AMRAP

Suggested hip thrust weight:
Men: 95-135lbs.
Women: 85-105lbs.

Suggested back squat weight:
Men: 95-135lbs.
Women: 65-95lbs.

—————————————–

Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0

Lying Oblique Crunches:
https://www.youtube.com/watch?v=6pAbY3muxoE

DB Hammer Curls: https://www.youtube.com/watch?v=jQ-ksIi6edY

Double DB Tricep Extensions:
https://www.youtube.com/watch?v=XRFyTPqBcT4

Daily D:

One of my all time favorite minimal equipment workouts!
Metcon (AMRAP – Rounds)
“Macho Man!”

Every 60sec. for as long as possible…
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless

RX+ options:
1.) 5/5/5 rep scheme
2.) 50/35lbs DBs
3.) both
4.) Maybe go super heavy and just do 3/3/3

You are using TWO dumbbells the entire time.

We don’t usually do 2 DB front squats, so here’s what it looks like:
https://www.youtube.com/watch?v=B86Zj72LwzA

Full Body Aesthetics Day 5

Progressive Overload Movements (RPE: 9-10)
Standing Barbell Strict Press
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
Landmine Curtsy Lunges (3 x 15 )
https://www.youtube.com/watch?v=B-jXkfoDiwc

– 15 Reps on EACH LEG

– Really focus on the movement and put all the pressure into your glutes. Also, as you watch the video, pay close attention to the hand placement! This is very important if you want to feel comfortable throughout the lift.

Rest 90sec. between sets

Single DB Cleavage Cutter (3 x 20 )
https://www.youtube.com/watch?v=GEWgxUYNYxA

Little bit lighter weight here and just hitting high reps to get those chest fibers pumped! Make sure you choose a weight that is challenging enough to really feel it. In additon, try to squeeze the DB together as you complete each rep!
Straight Arm Lat Pull-down (3 x 12 )
https://www.youtube.com/watch?v=dDhc6emLrck

Rest 90sec. between sets

*Cable machine or banded like the video

Tricep Push-Downs (3 x 15 )
https://www.youtube.com/watch?v=o2v3e2YUnVc

Rest 90sec. between sets

*Cable machine or banded like the video
*REMEMBER, this is pronated versus supinated like a “pull-down” grip.

Alternating DB Curls  (3 x 12 )
https://www.youtube.com/watch?v=Wqk9SxtHm2U

– 12 reps on each arm
– Be sure to turn the DB at the top and really work that motion.

Rest 90sec. between sets

30 Rep Standing Barbell Calf Raises
https://www.youtube.com/watch?v=UQ4lCg0VzgE

– 10 reps with your toes facing forward
– 10 with your toes facing slightly inward
– 10 more reps with your toes facing slightly outward

Rest 90sec. between sets

*Go as heavy as possible (RPE 10 here) with slow and controlled reps. NO bouncing reps or super fast reps.

Warm-up
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 than your working sets. (For most of you, this all that’s needed)

How to read “RPE”
RPE means “rate of perceived exertion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Categories: WOD