CrossFit:
*At the top of every minute, perform 5 burpees! Start with burpees!
ADV Men’s Weight: 135lbs.
Women’s Weight: 75lbs.
ADV Women’s Weight: 95lbs.
Sweat:
In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Calorie Row
Burpees
DB Deadlifts (70/50s)
Toes-To-Bar
Rules of this workout:
1.) You can break it up into ANY rep scheme you like.
2.) You must complete a minimum of 100 reps of EACH movement. After that, you can do whatever you like to reach the 1000 rep mark. For example, you could do 100 of each and then do the next 600 reps at just the burpee station… Prob not the best idea, but it is an option 😉
3.) ONLY 1 athlete can work at a time.
EXCITED to see times and strategies on this!
Time CAP: 40min
DailyD: REST DAY
Full Body Aesthetics Day 18 Cycle 12:
Double Progression Movements: (RPE: 10)
*See how this works below
Legs/Glutes:
6-8 Single Leg Deadlifts (per leg)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=67FjI6131TA
Shoulders:
6-8 Seated DB military Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=93WThWmwZ2Y
Accessory Movements: (RPE: 7-8)
Chest:
6-8 Incline Barbell Bench Press
Rest 90sec. Repeat For 3 Total Sets.
*After the 3rd set, immediately strip 40-50% of the weight off and do a set to failure. (AKA “burnout set”)
Back:
2 Position Landmine Row.
– 8 to 10 reps in each position
– Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=13zgb1N4uvA
Triceps:
10-12 Single DB Overhead Extensions
*Banded like the video if possible
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=6q4il9hnYgE
Biceps:
12-15 Single DB Hammer Curl
*Interlock your fingers evenly around the handle. You’re gunna love these 🙂
https://www.youtube.com/watch?v=Fl-DHWv1DTQ
Calves:
8-10 Barbell Standing Calf Raises
Rest 90sec. Repeat For 4 Total Sets.
Set 1: 75% Effort
Set 2: 85% Effort
Set 3: 95% Effort, then strip half the weight off and do a burnout set to failure.
Set 4: Same as set 3
https://www.youtube.com/watch?v=G4RJBMAoypw
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
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“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank and so on..
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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.”
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement.
Optional Superset:
3-5 Heavy Barbell Hip Thrusts
Rest 2min. After These Sets Today. Need more rest for these high percentages.