CrossFit:
(2-4min.)
35/28 Cal Row or 25/18 Cal Bike or 400m Run
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. Start people on different movements so it’s spaced out well. This is an 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
*Knee Raise Demo:
https://www.youtube.com/watch?v=d_vwMeIfjAM
8min. AMRAP:
8 DB Goblet Squats (70/50lb.)
12 Push-Ups
Booty Crew:
A.) 4x
2 min Barbell Hip Thrusts
2 min Box Step Ups
B.) 4x
1 min Weighted Pistols Right leg
1 min Single leg hip thrust Right Leg
then repeat on the left leg
C.) 4x :45/15
Push Up Toe touch
Single leg Burpee KB RDL Right leg
Single leg Burpee KB RDL Left leg
Barbell or DB Thruster
Rest
Sweat:
In Teams of 2:
10 Rounds EACH/ “I go you go”
10 Cal Row
10 Barbell OHS 45/35lb.
Immediately into;
100 Alternating DB Snatches 50/35lb.
100 DB Russian Twists 35/25lb.
Immediately into;
10 More Rounds EACH/ “I go you go”
10 Cal Assault Bike
10 DB Goblet Squats 45/35lb.
Immediately into;
100 Alternating DB Snatches 50/35lb.
100 DB Russian Twists 35/25lb.
*On the other sections, partner 1 MUST finish the ENTIRE round before you can go. 10 rounds each means 20 rounds total on each section.
*Left + Right = 1 rep on russian twists.
*Advanced option: 75/55lb. Overhead Squats
TIME CAP: 35min
Daily D:
Part 1.)
4 Rounds:
1min. of DB RDL’s
1min. of Rest
https://www.youtube.com/watch?v=4M3CtvpM9xI
Part 2.)
For Time: (Time CAP: 10min.)
7 Rounds:
7 Pull-Ups
7 DB Goblet Squats
*Advanced: Complete 10 Rounds with the same time CAP
Part 3.)
15-20 Weighted DB Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7HOeW1m684I
Part 2.) Recommend a 50-70lb. DB for men and between 35-45lb. for the ladies. You just need 1 here.
Full Body Aesthetics Day 43 Cycle 10:
Legs:
Back Squats
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) Try for NEW 1 REP MAX!
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest:
8-10 DB Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.
Back:
8-10 Incline Seal Rows
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=iDf_T_TGTD8
Shoulders:
8-10 Bulletproof Shoulder Complexes.
Rest 60sec. Repeat For 4 Total Sets.
*Little less rest here and 1 more set. Keep the weights light so you can do the set again 60sec. later. I want you to get a good pump today, but not too sore because tomorrow is your press MAX OUT day.
https://www.youtube.com/watch?v=wEm2gr9SpIA
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 Wide Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=k6qHNhFgqQU
Abs:
10-12 Heavy weighted DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=7HOeW1m684I
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 an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure
5-6 Back Lunges on each leg