Workout of the Day Monday Nov 8th 2021

CrossFit:

Today is week 1 of a 6 week “5×5 Strength Program!”

– In this program, we will be constantly trying to increase our weight in the 5×5 lifts each and every week. On this first week, it’s normal to edge on the lighter side and then start to really settle in to weights that will challenge us each week from here. I recommend starting around 70% of your 1 rep for ALL SETS. Not just building up to it. So, yes, your warm up sets DO NOT COUNT. Just working sets. So, after you log your weights today on the Front Squat, your goal will be to do MORE weight for ALL SETS next week. And every week after for the next 6 weeks. If the lift (Like today’s Power Clean) is not a “5×5” rep scheme, then read the comments for that lift.

Schedule will look like this:

Monday – Front Squat + Olympic Lifting
Tuesday – Press + Pull Movement
Wednesday – Cardio Specific
Thursday – Back Squat + Olympic Lifting
Friday – Bench Press + Deadlift
Saturday – Cardio Specific Team Workout
Sunday – OFF

A.) – Superset the 2 movements below.
– Rest 2-3min. between sets

Front Squat (5 x 5)

Power Clean (5 x 3)

Looking for 70% effort on these today with solid form. Drop each lift and reset. Focus on solid technique today. Should actually feel really light after the front squat.

B.) Get as far as possible in 15min…

5 Rounds:
5 Hang Power Cleans (135/95)
5 Toes-To-Bar

Immediately into;

5 Rounds
8 Push-Ups
6 Front Rack Lunges (135/95)

Immediately into;

5 Rounds:
5 Hang Power Cleans (135/95)
5 Toes-To-Bar

Immediately into;

5 Rounds
8 Push-Ups
6 Front Rack Lunges (135/95) (Left = Right = 2 reps)

Booty Crew:

A.) 4x

2 min Max Reps 3 pulse Hip Thrusts (choose pulses at the bottom or pulses at the top, whichever you like best)

*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 Reverse Lunges (PLEASE GO HEAVY!!! seriously, don’t just grab whatever DBs, get a bar, load it and git after it!)

1 min rest

B.) 4x

1 min Rt Leg Bulgarian Split Squats

1 min Rt Leg Banded Glute Kick Backs

1 min Rt leg Side Lying Plate Abductions

Then do left side

1 min rest

C.) 4x :45/:15

Rt leg Single leg KB Suitcase Deadlifts

Left leg Single leg KB Suitcase Deadlifts

KB Sumo Deadlift High Pulls

KB Thrusters (just one KB)

1 min Rest

Sweat:

EMOM x 30min.
Min. 1) 15/12 Cal Row
Min. 2) 1 Round of “Cindy”
Min. 3) 20-25 Russian KB Swings (70/53lb.)

Just a super fun, classic kinda day.

10 Rounds straight through. Start with 25 KB Swings if you can. Then, as the workout progresses, you can cut it to 20 if you need.

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Advanced Option: Strict pull-ups

Pro Option: Wear a weighted vest for the whole workout. Standard is 20lbs for men and 14lbs for ladies.

Accessory Work

With a partner…
5min. straight of as many partner ball toss sit-ups as possible.

Link to what I’m talking about:
https://www.youtube.com/watch?v=kmB8Nd4cueQ

Daily D:

2min. AMRAP:
10 DB Deadlifts 50/35s
10 Toes-To-Bar
Rest 1min. Repeat 4 Rounds.

Rest 3min. (Including the 1min.)

2min. AMRAP:
10 Air Squats
20 Double Unders
Rest 1min. Repeat 4 Rounds.

On the deadlifts, make sure that BOTH sides of the DB touch the ground on EVERY rep. NOT just 1 side. That lower angle is specific for hitting your glutes hard! This is a fun one with a little bit of cardio in it today 🙂

Full Body Aesthetics Day 8 Volume Cycle:

Week 2 of 4 of the “American Volume Cycle”

Day 1 starts on September 20, 2021. It is recommended that everyone start there!

Volume Lift (RPE: 8-9)

Back Squat (6 x 10)

6 Sets of 10 Reps at 60% of 1RM

*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo.
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo.

Accessory Movements (RPE: 7-8)

Chest/Back Superset:
6-8 Banded Incline DB Bench Press
Immediately into;
8-10 Banded Barbell Rows (regular grip)
Rest 90sec. Repeat For 3 Total Sets
*Links below

Shoulder:
12-15 Landmine Crossbody Front Raise on each side. Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
*Video is no weight, but most of you can add some.
https://www.youtube.com/watch?v=f5Kfflbkzxw

Triceps:
12-15 Bilateral Tricep Extensions. Rest 60sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=7EUiaRGShlI

Biceps:
12-15 CrossBody DB Curl on each arm. Rest 60sec. After the 2nd arm. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=wWprR2tq78k

Abs:
21 Landmine Sit-Ups (7 left arm, 7 right arm, 7 with both arms).
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=J99PE_At6hQ

———————————————————————

Banded Incline DB Bench Press:
https://www.youtube.com/watch?v=HhcVmRA0uxE

Banded Barbell Rows (regular grip):
https://www.youtube.com/watch?v=5ZUsrEp_UuY

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:

Daily D:

Full Body Aesthetics Day 8 Volume Cycle:

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