Workout of the Day Mon Nov 29th 2021

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CrossFit:

A.) Superset the 2 movements below
Front Squat (5 x 5)
Your goal is to try and lift 2.5-5% more weight than last week.
Power Clean (5 x 1)
So today we are shooting for the heaviest reps possible here if you’re feeling good. If for any reason you’re not feeling great today, then just hit sets of 2 at 70-80% effort.
– Rest 2-3min. between sets-
B.) For Time:
30 Lateral Burpees over Bar
60 Front Rack Lunges (95/65lbs.)
90 American KB Swings (53/35lbs.)

I want you guys to really try and finish this one as fast as possible today! Can anyone get sub 10min. on this!?

C.) Accessory Work
Some optional bonus ab work if you like:

3 Sets of Landmine “21’s”
– Rest 60-90sec. between sets

Demo:
https://www.youtube.com/watch?v=J99PE_At6hQ

Booty Crew:

A.) 4x Deficit Hip Thrust Superset

2 min Max Reps Banded Hip Thrusts (3 abductions at the top of each rep)

*you should only be able to do about 10 reps your first set then less and less reps as the 2 min go by

2 min Curtsy Lunges or Step Ups (Do the one you feel most in your glutes)

1 min rest

B.) 4x 

1 min Rt Deficit Single Leg RDL

1 min Rt Leg Banded Glute Kick Backs

1 min Rt leg Side Lying Plate Abductions

Then do left side

1 min rest

C.) 4x :45/:15

Rt leg Single leg KB Suitcase Deadlifts

Left leg Single leg KB Suitcase Deadlifts

Skaters

Push up Toe Touches

1 min Rest

Sweat:

7 min to get as far as possible…
5-5-5-5-5-5
Devil Press (45/30s)
10-10-10-10-10
DB Lunges (45/30s)
10-20-30-40-50
Wall Balls (20/14lb)

2 min. rest

7 min AMRAP:
8 Toes to Bar
8 Cal Assault Bike
8 DB Russian Twists 35/20lb.

2 min. Rest

7 min to get as far as possible…
(*Start where you left off from above)
5-5-5-5-5-5
Devil Press (45/30s)
10-10-10-10-10
DB Lunges (45/30s)
10-20-30-40-50
Wall Balls (20/14lb)

2 min. rest

7 min AMRAP:
8 Toes to Bar
8 Cal Assault Bike
8 DB Russian Twists 35/20lb

Daily D:

Pick one of these for your cardio, core, and shoulder burner!
Every 3min. x 10 Rounds:
200m Run
12 DB Push Press 45/30s
7 Toes-To-Bar

Or this advanced version…

Every 3min. x 10 Rounds:
200m Run
15 DB Push Press  50/35s
10 Toes-To-Bar

This is going to take 30min. so this is all we have on the menu, BUT… It is gunna be a tough one! Can you finish all 10 rounds!?

If for any reason you can not run, just pick anything that gets your heart-rate up for 60sec. Could be burpees, double unders, lateral hops over an object, etc…

Full Body Aesthetics Week 5 Volume Cycle:

First off, congrats to everyone for making it through that last volume cycle! That is a super tough training block! However, training hard is not over yet! I need all of you to give me your best effort on a few max lifts this week so that we can use these numbers for the upcoming cycle. Normally, I would do the deload week now, but we have not done a max effort on some of these lifts in quite some time. So, we are going to hit it hard for 1 more week. After this week, we will take a deload week, then start the new cycle (Nov. 1st).
Weightlifting
Front Squat
Spend 10-12min. building up to a 1 rep max!

*I suggest doing sets of 2-3 reps from 30-75% effort, then just start doing sets of 1 until you reach your max. Rest as needed between sets to do your best.

Accessory Movements (RPE: 7-8)
_
Chest/Back Superset:
10-12 Flat DB Bench Press
Immediately into;
10-12 Towel T-Bar Row
Rest 90sec. Repeat For 3 Total Sets

Shoulder/Tricep Superset:
12-15 “L” Sit DB  Presses
Immediately into;
12-15 Tricep “Pull” Downs (Banded or cable machine)
Rest 90sec. Repeat For 3 Total Sets

Biceps:
10-12 Alternating Curls on each arm.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY

Abs:
10-12 Hanging Weighted Knee Raises. Rest 60sec. Repeat For 5 Total Sets. Increasing to the heaviest weight possible for 10 reps.
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

—————————————

“L” Sit DB Press:
https://www.youtube.com/watch?v=ait9UMX1G84

Towel T-Bar Row:
https://www.youtube.com/watch?v=ERx1ROl72ZY&t=5s

Tricep “Pull” Downs:
https://www.youtube.com/watch?v=hbXUt-YYrPw

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

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