Workout of the Day Monday Nov 1st 2021

CrossFit:

A.) EMOM x 10min.

Odd: 3 Power Cleans (climbing in weight)
Even: 15/12 Cal Row or 12/8 Cal Bike or 200m Run / Every other round do 15 Toes-To-Bar

immediately into;

EMOM x 10min.
Odd: 3 Back Squats (climbing in weight)
Even: 15/12 Cal Row or 12/8 Cal Bike or 200m Run / Every other round do 15 Toes-To-Bar

20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 3 rep Power Clean. The next 10min. is a 3 rep back squat out of the rack at the same percentage.

Every other round you switch between cardio and toes to bar, to keep it fun 🙂

Your score is your Power Clean and Back Squat weights combined.

B.) At the 25min. mark;

For Time:

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.

You only need 1 DB for this entire workout 🙂

Booty Crew:

A.) 4x

2 min Max Reps 3 pulse Hip Thrusts (alternate between pulses at the bottom and pulses at the top)

*you should only be able to do about 10 reps your first set then less and less reps as the 2 min go by

2 min Box Step Ups

1 min rest

B.) 4x

1 min Rt Leg Bulgarian Deadlifts

1 min Rt Leg DB Donkey Kicks

Then do left side

1 min rest

C.) 4x :45/:15

Weighted Squat Jacks

KB Swings

Skaters

RDL Hops (30 sec each leg)

1 min Rest

Sweat:

(0-5min.)
750m Row
30 Wall Balls 20/14lbs.

(5-10min.)
3 Rounds:
10 Burpees
50 Double Unders

(10-15min.)
50 Box Step-Ups (24/20″)

(15-20min.)
750m Row
30 Wall Balls 20/14lbs.

(20-25min.)
3 Rounds:
10 Burpees
50 Double Unders

(25-30min.)
50 Box Step-Ups (24/20″)

(30-35min.)
750m Row
30 Wall Balls 20/14lbs.

Gotta move quick if you want rest 🙂

The Box Step-Ups look like this:
https://www.youtube.com/watch?v=ZbVE8BlMfEk

I suggest a 50lb. DB for Men and a 35lb. for Women. Left + Right = 2 reps.

Score is how many sections you finish in the time caps 🙂

Full Body Aesthetics Day 1 New Cycle:

What I am about to share with you doesn’t even exist. We are going to focus on one body-part as the main piece of the day per usual, but I am going to put a “german volume” emphasis on it with half the volume so we can still do this inside the parameters of full body training. There is a catch though… Each week your main lift for the day will get progressively harder because of the rest breaks and tempo. As the weeks progress, you will be lifting the SAME weights as the week before, BUT you will have one more set and you will have to do it a little faster. Instead of load, we will use time, rest breaks, AND time under tension as our variable for hypertrophy. It works equally as well AND it’s new for everyone.

*This cycle is 5 days per week and will be 4 weeks long

Volume Lift (RPE: 8-9)

Back Squat (5 x 10)

5 Sets of 10 Reps at 60% of 1RM

*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo. What does that mean? Take 4sec. to descend, spend 0sec. at the bottom, explode up, and spend 0sec. at the top.

Accessory Movements (RPE: 7-8)

Chest/Back Superset:
10-12 Flat DB Bench Press
Immediately into;
1min. of Strict Pull-Ups
Rest 90sec. Repeat For 3 Total Sets

Shoulder/Triceps:
12-15 Barbell Front Raises
Immediately into;
12-15 Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets
*Movement Demos below

Biceps:
1min. of Banded External Curls with a 1sec. pause at the top of each rep.
Rest 1min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PVpgsGe1Ekc

Abs:
10 rounds:⁣⁣⁣
5 weighted plate sit-ups⁣⁣⁣
5 reverse sit ups
*I recommend between 25-35lbs. for weight.
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey

———————————————————————-

Barbell Front Raises:
https://www.youtube.com/watch?v=R2YVWhwPhAE

Barbell Skull Crushers:
https://www.youtube.com/watch?v=nthD2PVZNX0

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:

Sweat:

Full Body Aesthetics Day 1 New Cycle:

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