Schedule Changes! Starting June 1st. 5:30am & 6:30am classes are merging into 6am class! Class reservations must be made more than 30 min prior to class and a minimum of 2 people must be signed up for class to take place. The class will be canceled and you will be notified if the minimum is not met. Shouldn’t be an issue but just giving everyone a heads up.
CrossFit:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
20/15 Cal Bike or Row or 400m Run
20 Hang Power Cleans (95/65)
Max Push Press in remaining time…Rest 2min.
4min. AMRAP:
25 Push Press
15/12 Cal Bike or Row or 300m Run
Max Hang Power Cleans in remaining time…
Rest 2min.
4min. AMRAP:
25 Hang Power Cleans
20 Push Press
Max Calories or Sprints (Lengths of Parking lot) in remaining time…
Sweat:
(0-8min.)
2 rounds:
1min. of Barbell Bench Press (95/65lbs.)
1min. of Barbell Rows (95/65lbs.)
1min. of Plank
1min. Rest
(8-11min.)
100 Double Unders
(11-19min.)
2 rounds:
1min. of Alt. DB Push-Ups (30sec. each side)
1min. of DB Renegade rows (30sec. each side)
1min. of DB Russian Twists (35/20lb.)
1min. Rest
(19-22min.)
100 Double Unders
(22-30min.)
2 rounds:
1min. of DB Cleavage Cutters
1min. of Pull-Ups
1min. of Sit-Ups (optional: weighted)
1min. Rest
(30-33min.)
100 Double Unders
I did not put the weights for a few of the DB movements because I want you pick something that keeps you personally moving, but also challenges you! It’s ok to take short breaks during the minute, but try not to make it too hard or too easy. Find that nice middle weight 🙂
Alternating DB Push-Ups:
https://www.youtube.com/watch?v=u__CyybrATU
Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8
Renegade Rows:
https://www.youtube.com/watch?v=Lxb3FWMk6tg
Barbell Rows:
https://www.youtube.com/watch?v=yElnUE0j390
Daily D:
Section 1.) “Big Full Body Complex”
1min. Plank on your hands
Immediately into;
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press
Rest 90sec. Repeat For 4 Total Rounds
Section 2.)
Every 2min. until you finish…
Run 200m
Max Burpees in remaining time…
*until reach 75 Burpees…
Section 1.) You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.
Section 2.) Start with the run, then complete as many burpees as possible until the 2min. mark. Once the 2min. mark hits, you run again. Then at the 4min. mark you will do another run… And so on until you finish all 75 burpees. Essentially you will have about 60sec. to do burpees each time and your goal is 15 to be done in 10min. If you can not run, you may do any cardio of choice for 45-60sec.
Full Body Aesthetics Day 43 Cycle 9:
Legs:
6-8 Bulgarian Split Squats on EACH leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week
https://www.youtube.com/watch?v=tSynlDZo5Fw
Chest:
Max Reps of Flat Bench Single DB Cleavage Cutters.
– Rest 2min. Repeat For 3 Total Sets
*Shoot for a weight that you can do between 20-25 reps with.
*Make sure to squeeze the DB together with your hands to put the pressure right into your pecs.
https://www.youtube.com/watch?v=GEWgxUYNYxA
Back:
2 Position Landmine Rows. 8-10 reps in EACH position on both sides. That’s 16-20 reps per side. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Shoulders:
3 Rounds:
90sec. of Single DB Upright Rows
90sec. Rest.
*Switch sides every 5-7 reps (moving non-stop). You may go up in weight a little each round.
https://www.youtube.com/watch?v=0PpUdCGUDWU
Triceps:
10-12 Double DB Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=XRFyTPqBcT4
Biceps:
10-12 Banded Straight Bar Curls.
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine on this, use it!
https://www.youtube.com/watch?v=CKsfPNOgam4
Abs:
10-15 HEAVY DB Russian Twists.
Rest 60-90sec. Repeat For 3 Total Sets.
*Really challenge yourself on these today. A lot of the guys should be doing like a 60-70lb. DB on this for example.
https://www.youtube.com/watch?v=N5j0NbJvH4o
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*DOUBLE PROGRESSION MODEL
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
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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.”
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 4 weeks as we continue to build on it.