We gotta make up for last year and have 2x the parties and fun! Join us for an 80’s themed Partner & a Pumpkin Scavenger Hunt WOD that will take you and your partner WODing all over PB. And more halloween fun on Oct 30th at our annual Halloween Potluck Rager! Friends and family who are over 21 are welcome for both events.
CrossFit:
Then rest up and go for your 20 rep max!
*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.
400m Row or 400m Run or 0.7 Mile Bike
40 Wall Balls (20/14lbs.)
40 American KB Swings (53/35lb.)
300m Row or 300m Run or 0.5 Mile Bike
30 Wall Balls
30 American KB Swings
200m Row or 200m Run or 0.2 Mile Bike
20 Wall Balls
20 American KB Swings
100m Row or 100m Run or 0.1 Mile Bike
10 Wall Balls
10 American KB Swings
ADV Men: 70lb. KB
ADV Women: 54lb. KB
1.) 3 sets of 10-12 Barbell Rollouts
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=WTJEESE8Hhg
2.) 3 sets of 15-20 DB Russian Twists
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=N5j0NbJvH4
Booty Crew:
A.) 4x
2 min Max Reps 3 sec pause, Dead stop Hip Thrusts
2 min Curtsy 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
Pull Ups
Sumo Deadlift High Pulls
V-ups
DB or Barbell Thrusters
1 min Rest
Sweat:
30 Calorie Bike
70 Double-Unders
25 Calorie Bike
60 Air Squats
20 Calorie Bike
50 Abmat Sit-Ups
15 Calorie Bike
40 American KB Swings 53/35
10 Calorie Bike
30 KB Goblet Squats 53/35
5 Calorie Bike
20 Toes-To-Bar
5 Calorie Row
30 KB Goblet Squats 53/35
10 Calorie Row
40 American KB Swings 53/35
15 Calorie Row
50 Abmat Sit-Ups
20 Calorie Row
60 Air Squats
25 Calorie Row
70 Double-Unders
30 Calorie Row
Daily D:
Immediately into;
15-20 Weighted Sit-Ups
Rest 2min. Repeat For 3 Total Working Sets.
https://www.youtube.com/watch?v=dfRhGZri–8
Weighted Sit-Ups:
https://www.youtube.com/watch?v=7HOeW1m684I
10-9-8-7-6-5-4-3-2-1
Double DB Snatches 45/30s
1-2-3-4-5-6-7-8-9-10
Burpees
*To clarify, you are doing 10 Double DB Snatches, then 1 burpee… Then 9 Double DB Snatches, then 2 burpees… Then 8 Double DB Snatches, then 3 burpees… Until you get to 1 Double DB Snatch and 10 burpees.
https://www.youtube.com/watch?v=boYB_4a6wbA
*Break it up however you like, but finish as fast as you can with good quality movement.
*Beef it up to 100 if you like 🙂
https://www.youtube.com/watch?v=6pAbY3muxoE
Full Body Aesthetics Day 1 Cycle 12:
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets
8-10 Incline Barbell Bench Press. Rest 90sec. Repeat For 3 Total Sets.
Back:
1min. of Max Effort Chin-Ups (underhand grip)
Rest 90sec. Repeat For 3 Total Sets.
Shoulders:
1min. of Leaning Lateral DB Raises on the Right Arm Only
Immediately into;
1min. of Leaning Lateral DB Raises on the Left Arm Only
Rest 90sec. Repeat For 3 Total Sets. (*Go pretty light here. I only use 10-15lbs. myself)
https://www.youtube.com/watch?v=oEyXGf2e35Q
Triceps:
20 Banded Tricep Pull-Downs with a pipe or equivalent. Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=hbXUt-YYrPw
Biceps:
10-12 Straight Bar Barbell Bicep Curls. Rest 60sec. Repeat For 3 Total Sets.
Abs:
60 Landmine Sit-Ups For Time
*20 in the left arm
*20 in the right arm
*20 in both arms
https://www.youtube.com/watch?v=XpIJA212Zeo
It will also include some more advanced strength training work! Each day will have it’s own specific focus point and you need to log it to keep track! Today is the squat portion and you will see the specific weights needed for these lifts. Be sure to have an accurate guesstimate of your 1 rep max.
RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.
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.”
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!
*If you need more deets on today’s piece, please read the description on September 13th