Workout of the Day Mon July 5th 2021

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CrossFit:

Booty Crew:

We’re gonna try this Format again because I REALLY liked it!

2 Rounds through:

5 min Max Reps Hip Thrusts

5 min Max Reps Banded Triceps Extensions & Banded Seated Preacher Curls

5 min Max Reps Weighted Pistols

5 min Max Reps Banded Crunches & Banded Knee Pulls

5 min Max Reps DB Donkey Kicks (2nd round do banded glute kick backs)

5 min Max Reps Side Lying Plate Abductions

Sweat:

3min. of Bike
3min. of DB Walking Lunges
3min. of Sit-Ups
3min. of DB Bench Press
3min. of Double Unders
3min. of Single DB Bicep Curls

2min. Rest

2min. of Bike
2min. of DB Walking Lunges
2min. of Sit-Ups
2min. of DB Bench Press
2min. of Double Unders
2min. of Single DB Bicep Curls

1min. Rest

1min. of Bike
1min. of DB Walking Lunges
1min. of Sit-Ups
1min. of DB Bench Press
1min. of Double Unders
1min. of Single DB Bicep Curls

Daily D:

“Little bit of booty… Little bit of abs… Little bit of cardio…”

21min. EMOM:
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.

Full Body Aesthetics Day 21 Cycle 10:

RECOVERY WEEK (DELOAD)

Since it’s a lighter week, I thought I’d freshen things up with a few different supersets mixed in here and there. Always remember that the only movement that requires the deload is that first lift and then everything else is considered “accessory” for the day. So you can hit these movements as you feel. Depending on your level of training, some of you will be good to keep going heavy on these movements. And some of you may be feeling like you need random days here and there to go lighter. Go off of how you feel! I constantly change these movements soley to escape the need of deload on them and it also keeps intensity high since you’re not doing the same movements typically for a few weeks. SO these intensities are completely subjective to how each and everyone you feel from day to day. Going heavy on them will always be preferred, but a light day when you’re feeling it is never a bad thing. Just listen to your body 🙂

Legs:
Back Squats
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest/Back Superset:
8-10 Flat Barbell Bench Press
Immediately into;
8-10 Incline DB Seal Row
Rest 90sec. Repeat For 3 Total Sets.

Shoulders/Tricep Superset:
8-10 Kneeling Landmine Shoulder Press
Immediately into;
8-10 Banded Tricep “Push” Downs (Overhand Grip)
Rest 90sec. Repeat For 3 Total Sets.

Biceps:
10-12 Supinated DB Curls.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ZG7wZqEScTs

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