CrossFit:
In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme!
2 Burpees
4 Push Jerks
6 Cal Row
3 Burpees
5 Push Jerks
7 Cal Row
4 Burpees
6 Push Jerks
8 Cal Row
5 Burpees
7 Push Jerks
9 Cal Row
6 Burpees
8 Push Jerks
10 Cal Row
…. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.
Sweat:
(0-5min.)
400m Run
6 Devil Press 45/30s
10 Toes-To-Bar
(5-10min.)
400m Row
6 Devil Press 45/30s
10 Toes-To-Bar
(10-15min.)
20/15 Cal Bike
6 Devil Press 45/30s
10 Toes-To-Bar
(15-20min.)
400m Run
6 Devil Press 45/30s
10 Toes-To-Bar
(20-25min.)
400m Row
6 Devil Press 45/30s
10 Toes-To-Bar
(25-30min.)
20/15 Cal Bike
6 Devil Press 45/30s
10 Toes-To-Bar
(30-35min.)
400m Run
6 Devil Press 45/30s
10 Toes-To-Bar
Option 1.) 12 TTB
Option 2.) 50/35lb DBs
Option 3.) Keep it at 45 and for 7 reps.
Option 4.) Combine #1 and #2
Daily D:
“Density Saturday”
5min. of DB Hip Thrusts
5min. of Single Arm DB Floor Press
*Switch sides every 6-8 reps nonstop
5min. of Single Arm DB Bent Over Row
*Switch sides every 6-8 reps nonstop
5min. of Tricep Dips (Bodyweight or weighted)
5min. of DB Russian Twists
Rest 90sec. Between Stations
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Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, you will get somewhere between 60-80 total reps if you choose the right weight and put some solid intensity in!)
I recommend using weights between 40-50% of your 1 rep max.
Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.
Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!
—————————————————
DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
DB Floor Press: (but single arm)
https://www.youtube.com/watch?v=eHhq6_yQ7JA
DB Russian Twists:
https://www.youtube.com/watch?v=N5j0NbJvH4o
Tricep Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs
Full Body Aesthetics Day 13th Volume Cycle:
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
10 Lateral Barbell Lunges on each leg. Stay on the same side for 10 before switching. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=v8DxqlcxQSg
Shoulders:
12-15 DB Lateral Raises. Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=pKEdOuY4Ayg
Chest:
1min. of DB Push-Ups (21 style)
1min. Rest
Repeat For 4 Total Sets
*You will make it through more than 1 “21 set” on each round, so don’t stop there, keep going. On the next round, start where you left off.
https://www.youtube.com/watch?v=7-dYaXkK30w
Back:
6-8 Heavy Landmine Rows on each arm. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8-tAr3poW3w
Abs:
8 Rounds:
20sec. of Toes-To-Bar
10sec of Rest
https://www.youtube.com/watch?v=_03pCKOv4l4
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)
Men’s Advanced Weight: 115lbs.
Women’s Weight: 65lbs.
Women’s Advanced Weight: 75lbs.
SUPER EXCITED TO SEE HOW YOU GUYS DO ON THIS ONE!