CrossFit:
1000m Row or 800m Run or 1.3 Mile Bike “buy in”
then;
Max Rounds of this in remaining time:
21 Wall Balls (20/14lb.)
12 Toes-To-Bar
Booty Crew:
The goal for today is to add 5% to whatever you lifted last week for parts A & B. Keep track if you normally don’t. We will be spending 4 weeks like this.
A.) 4x:
2 min Deficit Hip Thrusts
2 min Deficit Reverse Lunge
1 min rest
B.) 4x:
2 min Barbell Glute Bridge
2 min Curtsy Lunges
1 min Rest
C.) 4-5x :45/:15
1/2 Burpees
DB Snatch
Squat Jacks
Pull Ups
Rest
Sweat:
10 Rounds:
10 Cal Bike
10 Cal Row
*10 DB Thrusters 45/30s
Round 9: 9 DB Thrusters
Round 8: 8 DB Thrusters
Round 7: 7 DB Thrusters
All the way to 1 DB Thruster 🙂
10 Rounds:
50 Double unders
*10 Pull-Ups
*10 Push-Ups
*10 Air Squats
Round 9: 9 Pull-Ups, Push-Ups, Air Squats
Round 8: 8 Pull-Ups, Push-Ups, Air Squats
All the way to 1 Pull-Up, Push-Up, Air Squat
Daily D:
Min. 1.) 30sec. of Max Heels Elevated Goblet Squats
Min. 2.) 30sec. of Max Toes-To-Bar
Min. 3.) 30sec. of Max Double Unders
*Make sure to go HARD on each section and shoot for unbroken reps if possible. The first round or 2 may be a little easy, but don’t worry, it’s coming…
*Goals: 10-15 Squats, 10-15 TTB, and 50-60 Double Unders each round.
https://www.youtube.com/watch?v=5ZtZSPg-Y_8
Full Body Aesthetics Week 2 Day 8:
Rest 2-3min. between sets.
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week
*** Some of you may be able to do 10% more than last week, just because it’s a new movement for many of you.
10-12 Reverse Grip Flat Barbell Bench Press
10-12 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.
Shoulders:
10-12 Leaning Lateral DB Raises on each arm
Rest 90sec. Repeat For 3 Total Sets.
*Try and go really heavy here without swinging your body.
https://www.youtube.com/watch?v=oEyXGf2e35Q
Triceps:
12-15 Banded “Pull” Downs with a PVC or Pipe.
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! This is just the minimal version.
https://www.youtube.com/watch?v=hbXUt-YYrPw
Biceps:
10-12 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Abs:
15 Landmine Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.
*Complete 5 reps on the right arm, 5 reps on the left, then 5 reps with both arms. The video shows what I’m talking about.
https://www.youtube.com/watch?v=XpIJA212Zeo
————————————————-
Towel “T Bar” Row:
https://www.youtube.com/watch?v=ERx1ROl72ZY
Reverse Grip Bench Press:
https://www.youtube.com/watch?v=KEg2rbkSl6U
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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….
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)
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps 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….