CrossFit:
3 Back Squats + 400m Run
*Ideally you start with something heavy and stick with it OR make some smaller jumps along the way.
5 Front Squats + 400m Row or 0.7 Mile Bike
*Same rules the back squat
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg
Booty Crew:
A.) 4x
2 min Barbell Hip Thrusts
1 min each leg DB Donkey Kicks
B.) 4x THIS DESTROYED MY LAST WEEK SO YOU KNOW I GOTTA DO IT AGAIN!
1 min Curtsy Lunge (right Leg)
1 min Bulgarian Deadlifts (right Leg)
then repeat on the left leg
C.) 4x :45/15
Banded Skaters
Lateral Band Walks
Right side DB Lateral Lunge + Snatch
Right side DB Lateral Lunge + Snatch
Rest
Sweat:
10min. EMOM:
Odd: 15/12 Cal Row
Even: 1 Round of “Cindy”
Rest 2min.
10min. AMRAP:
10-20-30-40-50
Double Unders
Alt. DB Snatches 45/30lb
Sit-Ups
Rest 2min.
4 Rounds For Time:
15/12 Cal Assault Bike
2 Rounds of “Cindy”
*3min. REST After Each Section
*Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*If you can’t hang with that, you can do 4,8,12 or even 3,6,9.
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
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 Day 1 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:
2 Position Landmine Row.
-8-10 reps in each position
-Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=13zgb1N4uvA
Shoulders:
12-15 DB Front Raises
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=t7lt-q3mUAU
Triceps:
8-10 Single DB Skull Crushers with a pause.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8hedOkw0Fnw
Biceps:
8-10 Supinated DB Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ZG7wZqEScTs
Calves:
3 Sets of Seated DB Calf Raises to failure.
Rest 90sec. Between Sets.
*Use a weight that gets you between 15-20 reps each set.
*If you have access to a seated calf machine, use it instead!
https://www.youtube.com/watch?v=WSOtYQLefI8
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.