CrossFit:
10 Pull-Ups
20/17 Cal Row or 17/15 Cal Bike or 300m Run
10 Pull-Ups
30 Overhead Squats (45/35lb bar)
20/17 Cal Row or 17/15 Cal Bike or 300m Run
10 Pull-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20/17 Cal Row or 17/15 Cal Bike or 300m Run
10 Pull-Ups
50 Push-Ups
40 Sit-Ups
30 Overhead Squats (45/35lb bar)
20/17 Cal Row or 17/15 Cal Bike or 300m Run
10 Pull-Ups
Booty Crew:
A.) 4x
2 min Max Reps 3 sec pause, Dead stop Hip Thrusts
2 min KB deficit or Barbell Sumo Deadlifts
1 min rest
B.) 4x
1 min Rt Leg Curtsy Lunges
1 min Rt Leg Side Lying Plate Abductions
Then do left side
1 min rest
C.) 4x :45/:15
Double DB Snatches
Squat Curls
High Plank Barbell Triceps extensions
DB or Barbell Thrusters
1 min Rest
Sweat:
6 Rounds: (36min. Total)
30sec. of Burpee Box Jump Overs 24/20″
30sec. of Rest
30sec. of Cal Bike
30sec. of Rest
30sec. of Barbell Thrusters 45/35lb.
30sec. of Rest
30sec. of Toes to Bar
30sec. of Rest
30sec. of Cal Row
30sec. of Rest
30sec. of Double Unders
30sec. of Rest
Here’s some minimum numbers I think work well for most:
5 Burpee Box Jump Overs 24/20″
10/7 Cal Bike
10 Barbell Thrusters 45/35lb.
7 Toes to Bar
10/7 Cal Row
30 Double Unders
Daily D:
TBD
Full Body Aesthetics Day 36 Cycle 11:
Double Progression Movements: (RPE: 10)
*See how this works below
Legs/Glutes:
6-8 Back Rack Lunges (per leg)
Rest 2min. Repeat For 3 Total Sets.
Chest:
6-8 Incline DB Bench Press
Rest 2min. Repeat For 3 Total Sets.
Accessory Movements: (RPE: 7-8)
Back:
10-12 Straight Arm Lat Pull-Downs.
Rest 90sec. Repeat For 3 Total Sets.
*SQUEEZE those lats at the bottom of every rep!
*If you have access to a cable machine, use it! The video is a band setup.
https://www.youtube.com/watch?v=dDhc6emLrck
Shoulders:
8-10 Leaning Lateral DB Raises (ea. arm)
Rest 90sec. Repeat For 3 Total Sets.
*Try and really go heavy here!
https://www.youtube.com/watch?v=oEyXGf2e35Q
Triceps:
10-12 Tricep “Pull” Downs (underhand)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=bq-B1r63N5A
Biceps:
12-15 Single DB Hammer Curl
*Interlock your fingers evenly around the handle.
https://www.youtube.com/watch?v=Fl-DHWv1DTQ
Calves:
30sec. of Seated DB Calf Raises
30sec. of Rest
Repeat For 6 Total Sets.
*Choose a weight that you can move nonstop, but you feel like you’re going to fail on the last 5-10 seconds.
*If you have access to a seated calf raise, use it!
https://www.youtube.com/watch?v=WSOtYQLefI8
*DOUBLE PROGRESSION MODEL
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% NEXT WEEK. 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 — 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….
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“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank and so on..
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NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”