CrossFit:
6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)
Here’s how you stack up:
Level 1 (10 Rounds): “You’re better than that”
Level 2 (20 Rounds): “You’re pretty fit.”
Level 3 (30 Rounds): “You are a bad mother fu%^er.”
Level 4 (35 Rounds): “Ok, we get it, you’re really fit… You can stop now.”
ADV option: Strict HSPU’s and 30/20lb. Wall Ball for as long as possible. Once you fail, you can start kipping and use a lighter ball to finish to the 35min. mark if you like.
Sweat:
“Cardio Legs”
(0-20min.)
Every 2min. x 10 Rounds:
200m Run
15 Barbell Overhead Squats (45/35lb.)
(23-30min.)
7min. to try and finish…
100 Barbell Front Squats (75/55lbs.)
*At the top of every minute, perform 5 burpees.
*Start with burpees!
*Can you finish!?
(32-36min.)
4min. AMRAP:
Max Reps of Weighted Hanging Knee Raises (21 rep style)
https://www.youtube.com/watch?v=24-JeoQJamI
Daily D:
Immediately into;
Max Effort Set of DB Hip Thrusts
Rest 2min. Repeat For 3 Total Working Sets.
*Choose weights on split squats that really feel close to failure on the last rep. Then for the Hip Thrust, try to choose a weight that gets you around 20-30 reps. Also, be sure to pause and flex at the top of every rep! That’s key so that you don’t wind up doing a ton of reps. Plus it will be a better pump and muscle recruitment with a more concentrated focus like this.
https://www.youtube.com/watch?v=dfRhGZri–8
DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
30 Alt. DB Snatches (50/35lb.)
10 Burpees
20 Alt. DB Snatches
10 Burpees
10 Alt. DB Snatches
10 Burpees
Immediately into;
10 DB Goblet Squats (50/35lb.)
50 Double Unders
20 DB Goblet Squats
50 Double Unders
30 DB Goblet Squats
50 Double Unders
Full Body Aesthetics Day 2 Cycle 11:
Double Progression Movements: (RPE: 10)
*See how this works below
Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
Back:
6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yElnUE0j390
Accessory Movements: (RPE: 7-8)
Chest:
15 Push-Ups
15 High Band Fly’s (right)
15 Push-Ups
15 High Band Fly’s (left)
Rest 60sec. Repeat For 4 Total Sets
*Give yourself 8-10min. for this section. If you need to, cut the reps down to 10s (maybe even 8s for ladies). We’ve done a few versions of this and it’s always a lot harder than it looks. One of my favs though!
https://www.youtube.com/watch?v=ZT3FN9KAhvg
Shoulders:
12-15 Landmine Bent Over Lateral Raises
Rest 60-90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=f35NduDZUtE
Triceps:
8-10 Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nthD2PVZNX0
Biceps:
10-12 Vertical Single DB Curl
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=MVEbujIbUlQ
Abs:
1min. for as many rounds as possible:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.
*A fun way to do this, is to go a little heavier each round OR start heavy and go lighter each round.
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
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.”