Workout of the Day Monday Dec 6th 2021

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 3)

After going heavy last week, we are going to bring the reps back to 3 and just focus on perfect reps at 65-70% of your 1 rep max. These are usually the percentages where we make the most improvements in our lifting.

– Rest 2-3min. between sets

B.) 3 min on 90sec off for 4 Rounds:

3min. AMRAP:
300m Row or 300m Run or 0.4 Mile Bike
20 Deadlifts (135/95)
Max Burpee’s in remaining time…Rest 90sec. Repeat For 4 Total Rounds.*I also like a max handstand push-up in remaining time here if you like. Just remember we have Push Jerks tomorrow. So if your shoulders don’t usually get too fatigued, then give the HSPU option a shot 🙂

Accessory Work

Some extra bonus CORE work if you like:

5min. for max quality reps:
DB Russian Twists (35/20lb.)

DB Russian Twists:
https://www.youtube.com/watch?v=N5j0NbJvH4o

Booty Crew:

A.) 15 min to find your Heaviest 8 rep Hip Thrust (3 sec pause at the top of each rep)

B.) 8 Rounds:

8 Hip Thrusts (use about 70% of part A)
8 Reverse Lunges (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 Curtsy Lunges (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 DB Deficit RDL (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 Banded Glute Kick Backs (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 DB Donkey Kicks (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 Banded OH Triceps Extensions
8 Squat Curls

C.) 10-8-6-4-2

Lemon Squeezers
Oblique Lemon Squeezer
Rt Side Oblique Lemon Squeezer
Left Side Single Leg V-U
Right Side VSingle Leg V-Up Left Side Seated Straight Leg Lifth3>Sweat:

Daily D:

This is one is right in that 20-3min. window that we love for minimal equipment, but it’s hitting you with a bang today with this style!

Metcon (AMRAP – Rounds and Reps)

5min. Running Clock…
100 Double Unders
25 DB Deadlifts 50/35s
Max Sit-Ups in remaining time

Rest 90sec. Repeat 4 times total

Rounds 1+2: 100 Double Unders
Rounds 3+4: 400m Run

Full Body Aesthetics Recovery Week:

A much needed recovery week is going down this week! Ideally, we would have had it last week, but I needed those max numbers for the new cycle. Without them, it would have been a waste of an entire month. This weeks schedule is 4 training days and 3 rest days. Rest days are Wednesday, Saturday, and Sunday. Enjoy it!

On Monday (Nov. 1st) the new cycle will start! Then will be back to a 5 day per week training split with 2 rest days.

Weightlifting

Front Squat (3 x 5)

Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)

_
Chest/Back Superset:
Max Effort Decline Push-Ups
Immediately into;
10-12 Supinated Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.

Shoulders:
8-10 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wEm2gr9SpIA

Bicep/Tricep Superset:
12-15 Double DB Skull Crushers
Immediately into;
10-12 DB Hammer Curls (Curling both at the same time)
Rest 90sec. Repeat For 3 Total Sets.

Abs:
30sec. Hollow Hold
30sec. of Scissor Toes-To-Bar
30sec. Rest
Repeat For 4 Total Sets

——————————————————

Decline Push-Ups:
https://www.youtube.com/watch?v=9NmmjDHBDJY

Supinated Barbell Row:
https://www.youtube.com/watch?v=uJ3ENVHRWEs

Double DB Skull Crusher:
https://www.youtube.com/watch?v=tNeZvc-sknI

Hollow Hold:
https://www.youtube.com/watch?v=zYkNCoGJz7I

Scissor Toes-To-Bar:
https://www.youtube.com/watch?v=84LWll7opVE

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)

CrossFit:

Booty Crew:

C.) 10-8-6-4-2

Daily D:

Full Body Aesthetics Recovery Week:

We'd love to send you information about our pricing