CrossFit:
Run 400m
10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
Run 400m
10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
Run 400m
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 Burpee
Rt leg Single Leg KB Suitcase Deadlift
Left Leg Single Leg KB Suitcase Deadlift
Squat Curls
Reverse Sit Up
Sweat:
This one is low key harder than it looks. Can you hang the entire time with these numbers!? Gotta MOVE to hang on 🙂
If you need to scale anything at any time, then drop the reps to 12 or 10 reps.
200m Run
15 Wall Balls (20/14)
Rest 1min.
Every 2min. x 4 Rounds:
250m Row
15 American KB Swings 53/35
Rest 1min.
Every 2min. x 4 Rounds:
200m Run
15 Wall Balls (20/14)
Rest 1min.
Every 2min. x 4 Rounds:
250m Row
15 American KB Swings 53/35
Daily D:
1min. of DB RDL’s
1min. of Rest
https://www.youtube.com/watch?v=4M3CtvpM9xI
Move WELL instead of just FAST. Slow controlled reps.
7 Rounds:
7 Pull-Ups
7 DB Goblet Squats
*Advanced: Complete 10 Rounds with the same time CAP
Time CAP: 10min
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7HOeW1m684I
Full Body Aesthetics Week 5 Day 29:
Rest 2-3min. between sets.
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets before the deload week.
12-15 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.
*These may also be done with dumbbells lying on a bench if you prefer. Personally I love the banded option here.
https://www.youtube.com/watch?v=NqUnIB–kAw
Back:
8-10 Supinated Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Shoulders:
10-12 Landmine Bent Over Lateral Raise.
Rest 90sec. After the second arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=f35NduDZUtE
Triceps:
12-15 Banded Tricep “PULL” downs (underhand grip). Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it!
https://www.youtube.com/watch?v=bq-B1r63N5A
Biceps:
10-12 Alternating DB Curls on each arm.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Wqk9SxtHm2U
Abs:
10-12 Landmine Uppercuts on each side
Rest 1-2min. Repeat For 3 Total Sets.
*These are hard, but a great workout if you do them correctly. Really SQUEEZE that core as you begin to twist at the top. Add weight as needed for resistance.
https://www.youtube.com/watch?v=_cdxjBjAeNU
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;
6-8 Lateral Barbell Lunges on each leg
Rest 2min. Repeat For 3 Total Sets.
Lateral Lunge Demo:
https://www.youtube.com/watch?v=v8DxqlcxQSg
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 7 weeks.)