CrossFit:
Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row or 12/10 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)
immediately into;
EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row or 12/10 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)
For Time: (If you can do them properly without wacking your wrist use a KB)
10 DB Snatch (right)
10 DB Snatch (left)
10 DB Goblet Squats
9 DB Snatch (right)
9 DB Snatch (left)
9 DB Goblet Squats
… 8,8,8…7,7,7… All the way to 1,1,1…
RX 50/35lb.
ADV 70/50lb.
Booty Crew:
A.) 4x
2 min Barbell Hip Thrusts
2 min Heavy Reverse Lunges
B.) 4xÂ
1 min Curtsy Lunge (right Leg)
1 min Bulgarian Deadlifts (right Leg)
then repeat on the left leg
C.) 4x :45/15
Plank Walks (hands to elbows)
V-Ups
KB Swings
Reverse Burpees (Candlesticks if you want to)
Rest
Sweat:
For Time:
400m run
120 Double-Unders
400m run
100 Air Squats
400m run
80 Abmat Sit-Ups
400m run
60 American KB Swings 53/35
400m run
40 Wall Balls 20/14lb.
400m run
20 Burpee Deadlifts 70/50/35s
400m run
Time Cap: 35min.
Daily D:
3min. AMRAP:
10-12 DB Bench or Floor Press
*Max Strict Pull-Ups in remaining time…
Rest 60sec. Repeat For 4 Total Rounds.
*Round 2: Chin-Ups (underhand grip)
*Round 3: Regular Pull-Ups Again
*Round 4: Chin-Ups (underhand grip)
If you only have light DBs, then do 1min. of bench press reps straight before going to the pull-up bar.
9min. to get as far as possible…
10 Double DB Swings
10 Sit-Ups (anchor your feet under DBs)
20 Double DB Swings
20 Sit-Ups
30 Double DB Swings
30 Sit-Ups
40 Double DB Swings
40 Sit-Ups
50 Double DB Swings
50 Sit-Ups
https://www.youtube.com/watch?v=C9rlP_K0yNg
Full Body Aesthetics Day 50 Cycle 10:
DELOAD week!
The first lift of each day must be followed as written (% wise). All of the other movements for the day can still be lifted at high percentages.
NEW CYCLE STARTS NEXT WEEK
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:
1min. of Neutral Grip DB Incline Bench Press
Immediately into;
1min. of Strict Pull-Ups
Rest 1min. Repeat For 4 Total Sets.
*For the bench press, choose a weight that gets you about 8-12 reps each round. So, on the heavier side.
https://www.youtube.com/watch?v=787p33P0O7Q
Shoulders:
8-10 Leaning Lateral DB Raises on EACH arm.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=oEyXGf2e35Q
Triceps/Biceps Superset:
1min. of Double DB Skull Crushers
Immediately into;
1min. of DB Hammer Curls
Rest 1min. Repeat For 3 Total Sets
*Choose a weight on these that you can move for the majority of the time. A few short breaks are expected, but don’t go super heavy or super light. Should never be getting less than 10 reps a minute or more than 15.
Abs:
3 sets of Landmine 21’s.
Rest 60sec. Between Sets.
*Add some weight if you’re strong at these 🙂
https://www.youtube.com/watch?v=J99PE_At6hQ
Double DB Skull Crusher:
https://www.youtube.com/watch?v=zLgL2mhqCVw
DB Hammer Curls:
https://www.youtube.com/watch?v=jQ-ksIi6edY
————————————————-
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.”
Your primary lift for the day (It’s always the first exercise) is always at a prescribed effort. All of the accessory lifts for the day that are not the main focus will be an RPE (Rate of perceived exertion) of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.
Every other round you switch between rowing and toes to bar, to keep it fun 🙂