Workout of the Day Sept 10th 2021

CrossFit:

Booty Crew:

1.) EMOM Hip Thrust drop set.  We are going to start heavier than normal for 5 sets then drop the weight a little bit but increase the reps for another 5 sets and finally one more lighter weight for max reps for 5 more sets.

A.) EMOM 5 min:

6-8 Barbell Hip Thrusts

(Use heaviest weight from Wednesday)

EMOM 5 min:

8-12 Barbell Hip Thrusts

(Use 5-10% less)

EMOM 5 min:

Max reps Barbell Hip Thrusts

(Use 5-10% less again)

B.) EMOM 8 min:

35 seconds of Barbell Glute Bridge Pulses

C.) 40 min to complete in any order:

100e Banded Kick Backs

100 Deficit Sumo Deadlifts (barbell or KB)

100e Lateral Plate Abductions

100e Landmine Lunges

100e Mermaids

100 Bench Leg Lifts

100e Double Bicycle

(You can sub out any ab movements you like or add more in, you can also do some arms if you want)

*Every rest break complete 5-10 HS Kick Ups

Sweat:

3 Rounds:

(0-2min.)
400m Run

(2-4min.)
50 Russian KB Swings (53/35lb.)

(4-6min.)
100 Double Unders

(6-8min.)
50 Push-Ups

(8-10min.)
50 SDHP’s (75/55lbs.)

(10-12min.)
50 Air Squats

Daily D:

Part 1.)

“Big DB Complex”

1 Set as fast as possible….
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press

Rest 60sec. Repeat For 4 Total Sets.
*You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.

Part 2.)

5min. of Max Effort DB Weighted Dips
*You will inevitably need to break at some point and that’s fine! Just keep rest breaks short.

Part 3.)

3min. of Max Effort DB Russian Twists
*Same notes as above

Full Body Aesthetics Day 33 Cycle 11:

DENSITY FRIDAY!

Legs/Glutes:
7min. of Back Squats
https://www.youtube.com/watch?v=2vS8qdnuqVw

Chest:
7min. of Single Arm DB Bench Press
– Flat Bench
– Switch sides every 5-6 reps

Back:
7min. of Flat Bench Seal Rows
*Use a stack of plates to raise the bench, if your current bench isn’t high enough off the ground.
https://www.youtube.com/watch?v=MxcKDlzkOwI

Shoulders:
7min. of…
6-8 Barbell Upright Rows
Immediately into;
10-20 Banded Pull-Aparts

Tricep/Bicep Superset:
7min. of…
5-6 Double DB Skull Crushers
Immediately into;
5-6 Reverse Grip Barbell Curls
Immediately into;
5-6 Double DB Skull Crushers
Immediately into;
5-6 Regular Grip Barbell Curls
*Still going through like a normal density superset, except your switching your grip on the curls every other time through. Keeps it fun and also gives you a crazy pump! Enjoy this one!

Abs:
7min. of Weighted DB Sit-Ups
https://www.youtube.com/watch?v=7HOeW1m684I