Workout of the Day Mon 14th 2022

Aaron has a super fun week of programming planned so buckle up!

CrossFit:

A.) 20 min to Build to 4 working supersets

6 reps each leg Bulgarian Split Squats

MAX reps DB Glute Bridges (band above knees optional)

*Use heavy DBs on the bridges men should easily be able to do 70 ladies 50

B.) 15 min AMRAP:

100m Run
10 Double KB or DB Front Squats (50/35)
30 Sit Ups

Booty Crew:

A.) Complete this entire set 3 times through!

*If you have it in you try to do 10-12 reps each time

10 Barbell Hip Thrusts
10 B-stance Hip Thrusts RT leg
10 Barbell Hip Thrusts
10 B-stance Hip Thrusts LT leg
*Drop weight
10 Barbell Hip Thrusts
10 Single Leg Hip Thrusts RT leg
10 Barbell Hip Thrusts
10 Single Leg Hip Thrusts LT leg

B.) 4-5 Supersets

15 Banded RDLs (both legs)
15e Death March
Max reps abs of your choice

C.) 4-5 Supersets
15 Barbell Squats (narrow stance)
15e Deficit Reverse Lunges
Max reps of your choice

Sweat:

Every 4 min x 10 Rounds:
200m Run
200m Row
12 Alt. DB Snatches (50/35lb.)
9 Wall Balls (20/14lb.)
6 Pull-Ups

Daaaaaammmmmn! Can you hang or what?! This looks equally as brutal as it looks fun. Buckle up, it’s going to be a bumpy ride today ūüôā #GodSpeed

RX+ 30/20lb. Wall Ball

*If you do start to fade and you can’t hang on, then cut all the reps to 6¬† each, but keep the run and the row as is!

Daily D:

“Fight Gone Bad with DBs”

3 Rounds, For Total Reps in 17 minute:

1 minute DB Deadlifts
1 minute Double Unders
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises.

Few thing to know:
1.) BOTH sides of the DB must touch the ground on DB Deadlifts. Not just 1 side.

2.) DB Push Press is both DBs at the same time!

3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.

Should be a fun one! Put your score in! Weights are 45/30s

Full Body Aesthetics Day 57:

What I am about to share with you doesn’t even exist. We are going to focus on one body-part as the main piece of the day per usual, but I am going to put a “german volume” emphasis on it with half the volume so we can still do this inside the parameters of full body training. There is a catch though… Each week your main lift for the day will get progressively harder because of the rest breaks and tempo. As the weeks progress, you will be lifting the SAME weights as the week before, BUT you will have one more set and you will have to do it a little faster. Instead of load, we will use time, rest breaks, AND time under tension as our variable for hypertrophy. It works equally as well AND it’s new for everyone.

*This cycle is 5 days per week and will be 4 weeks long

*A also made a more detailed video below if you would like to watch

Here’s a 5min. video breaking down everything you need to know on this cycle!

Volume Lift (RPE: 8-9)

(1 to 2 reps left in the tank on your lifts.)

Back Squat (5 x 10 )
5 Sets of 10 Reps at 60% of 1RM

*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo. What does that mean? Take 4sec. to descend, spend 0sec. at the bottom, explode up, and spend 0sec. at the top.

Accessory Movements (RPE: 7-8)

(2-3 reps left in than tank on your lifts)

DB Bench Press (3×10)

– 3 sets of 10 reps

– Rest 90sec. between sets

Pull-ups (4xMax Effort )

Complete 4 sets of max reps in 1min. Rest 90 seconds between sets.

Barbell Front¬† Raise¬†¬†(3×12)

– 3 sets of 12 reps

– Rest 90sec. between sets

Barbell Skull Crushers¬†¬†( 3×12)

– 3 sets of 12 reps

– Rest 90sec. between sets

Banded External Curls  (3xMax Effort)

1min. reps with a 1sec. pause at the top of each rep.

Rest 60sec. between sets

Barbell Sit-Up + Reverse Sit-Up  (5min. for Max Reps )

Complete this circuit as many times as possible in 5min:

3 barbell sit-ups‚Ā£‚Ā£‚Ā£
6 barbell reverse sit ups

How to read “RPE”
RPE means “rate of perceived excursion.” 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!
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 that your working sets. (For most of you, this all that’s needed)

Categories: WOD