Workout of the Day Monday Sept 19th 2022

Family fun night Friday ay BreakPoint in PB. 5:30pm-7.
This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening.

 

CrossFit:

Ok here’s the thing, I want to do some 1RM testing but I want to keep you moving as we do it.  So the lifting is the priority today not the cardio and toes to bar. If you need to skip the cardio/TTB once or twice to grab weights or just focus that is fine.
A.) 20min. Straight EMOM here. The first 10min. you are building up to a 1 RM Back Squat. The next 10min. is a 1 RM Power Clean.

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

EMOM x 10min.
Odd: 1-5 Back Squats (climbing in weight, start at 5 reps and work your way to 1)
Even: 15/12 Cal Row or 12/9 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)
immediately into;

EMOM x 10min.

Odd: 1-5 Power Cleans (climbing in weight)
Even: 15/12 Cal Row or 15/12 Cal Row or 12/9 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)

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…

*If you know how you can use a KB.

RX 50/35lb.
RX+ 70/50lb.

You only need 1 DB for this entire workout 🙂

Mobility:

-Couch stretch x 1’ each side 2 min each

adductor rocks 5×15 sec ea side

-½ kneeling t/s rotations at wall 5x each side

Booty Crew:

A.) 20 min to build to the heaviest weight you can:

15 rep Hip Thrust at 3010 Tempo
Max reps banded glute extensions after each set

*Note the rep change this week. You should start heavier than your previous weight that you did for 20 reps.

B.) 20 min to complete 4-5 sets 

15e DB or Barbell RDL (HEAVY)
12e Alternating Landmine Lunges (facing the plate)

C.) 10 min Max Reps of each exercise

20-25 Big DB Glute bridge with 3 abductions at the top

15-20 reps Seated Good Mornings (feet narrow)

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:
Metcon (AMRAP – Reps)
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:

“Classic Fun PUMP kinda day”
Metcon (AMRAP – Reps)
20min. EMOM:
Min. 1.) Max Reps of DB Floor Press
Min. 2.) Max Reps of Strict Pull-Ups
Min. 3.) Max Reps of Weighted DB Sit-Ups
Min. 4.) Rest

Full Body Aesthetics Day 1:

About This Training Cycle:
The NEW CYCLE is HERE!

Length: 8 Weeks

Training Days: 5 Days Per Week. If you would like to train 4 days per week, then take out the density days on Saturday. If you would like to train 3 day per week, then take out Tuesday and Saturdays.

Focus: Full body style per usual, but with a little more strength bias than we have in the past few cycles! So look forward to not only sculpting your body, but also getting STRONG AF! Throughout the next 8 weeks, we will be progressing on the 4 MOST IMPORTANT lifts when it comes it to getting strong and putting on muscle — The squat, bench press, deadlift, and strict press. Weeks 1-7 weights will vary by percentages (based of your 1 rep max) and then on week 8 will attempt a new 1 rep on all lifts!

Equipment Needed: Barbell, Squat Rack, Plates, Dumbbells, and a Pull-Up Bar

Progressive Overload Movements (RPE: 9-10)
Back Squat
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
Incline Barbell Bench Press (3 x 6)
Rest 90sec. between sets
Chin-Ups (3 x Max Effort )
(Underhand Grip)

Complete as many reps as possible in 1min.

Rest 90sec. Repeat For 3 Total Sets.

Leaning Lateral DB Raises (3 x Max Effort)
https://www.youtube.com/watch?v=oEyXGf2e35Q

https://www.youtube.com/watch?v=oEyXGf2e35Q

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. *Choose a weight that you can move for the entire minute (But is still tough). I only use 20-30lbs. myself

Tricep Pull-Downs (3 x 20 )

https://www.youtube.com/watch?v=bq-B1r63N5A

Rest 90sec. between sets *SQUEEZE for 1 split second at the bottom of each rep!

Barbell Bicep Curl (3 x 15)
“21 Rep” Landmine Sit-Ups
https://www.youtube.com/watch?v=J99PE_At6hQ

https://www.youtube.com/watch?v=J99PE_At6hQ

63 Landmine Sit-Ups For Time! *21 in the left arm *21 in the right arm *21 in both arms Give yourself a 7min. Time Cap here!

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 than your working sets. (For most of you, this all that’s needed)

How to read “RPE”
RPE means “rate of perceived exertion.” 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!

 

Categories: WOD