TODAY is the last day to sign up!
-25 WODs to pick from with various point values
-You and your partner get 35 min to finish your favorite 15
-However, I will be picking your partner!
-It’s gonna be a GREAT time! 9am-11am!
CrossFit:
6 DB Walking Lunges (45/30s)
6 Wall Balls (20/14lb.)
6 Toes-To-Bar
These 20+ round workouts with a low rep scheme seem to be everyone’s favorite workout of the week. So I have been trying to keep plugging one in wherever it makes sense for ya’ll! I appreciate all the amazing feedback I’ve been getting lately! Definitely helps me program, knowing what everyone likes. On top of what is necessary that is 😉
Sweat:
Teams of 2:
“You Go, I Go” Style!
40 Rounds: (20 Rounds Each)
6 Cal Assault Bike
6 Double DB Hang Power Cleans (45/30s)
6 Double DB Front Squats (45/30s)
This one looks SUPER FUN!!
Let’s see who the fastest team is today!
Double DB Hang Cleans:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
Double DB Front Squats:
https://www.youtube.com/watch?v=B86Zj72LwzA
Daily D:
“Macho Man… Daily D Style”
EMOM for as long as possible…
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless
RX+ options:
1.) 5/5/5 rep scheme
2.) 50/35lbs DBs
3.) both
Full Body Aesthetics Day 25 Cycle 10:
RECOVERY WEEK (DELOAD)
Legs/Glutes:
Sumo Deadlifts
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets
https://www.youtube.com/watch?v=YFiYy_GW0UE
Chest/Back Superset:
8-10 Reverse Grip Bench Press
Immediately into;
8-10 “3 Point” Landmine Rows on each side
Rest 90sec. Repeat For 3 Total Sets.
Shoulders:
8-10 Supinated Barbell Front Raises
Immediately into;
8-10 Regular Grip Barbell Front Raises
Rest 90sec. Repeat For 3 Total Sets.
*Video shows supinated grip. Then just flip to regular overhand grip.
https://www.youtube.com/watch?v=gJFN4YJzhJA
Triceps/Bicep Superset:
10-12 Lee Priest Tricep Extensions
Immediately into;
10-12 Vertical Single DB Curls
Rest 90sec. Repeat For 3 Total Sets.
Abs:
3 sets of Landmine 21’s.
Rest 60sec. Between Sets.
*Add some weight if you’re strong at these 🙂
https://www.youtube.com/watch?v=J99PE_At6hQ
Reverse Grip Bench Press:
https://www.youtube.com/watch?v=KEg2rbkSl6U
3 Point Landmine Row:
https://www.youtube.com/watch?v=_dQSzlb67CE
Lee Priest Tricep Extensions:
https://www.youtube.com/watch?v=_2NH_ZqOJNY
Vertical Single DB Curl:
https://www.youtube.com/watch?v=MVEbujIbUlQ
————————————————-
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.”
Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.
2 POWER Snatches or Power Cleans (You choose)
Rest about 30sec. and immediately complete;
6-8 Deficit Deadlifts
Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.
*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the Deadlift, and then rest 2-3min.
*Your goal for each of the 2 lifts is to build to the heaviest weights possible. Next week, we will have a different OLY complex and we will try to add another 5% or more to the that deficit deadlift!