CrossFit:
10 Rounds For Time:
10 Wall Balls (20/14lbs.)
Sweat:
Complete in ANY order:
(0-5min.)
50 Burpees
(5-10min.)
150 Air Squats
(10-15min.)
100 Barbell Push Press 75/55lb.
(15-20min.)
150 Sit-Ups
(20-25min.)
100 Push-Ups
(25-30min.)
50 Toes-To-Bar
(30-35min.)
Arms or Booty? You pick this one!
100 Barbell Hip Thrust 75/55
or
100 banded tricep push downs
https://www.youtube.com/watch?v=aTOiLN7ab40
Daily D:
Part 1.)
90sec. AMRAP:
8-10 DB Strict Shoulder Press (Right)
Immediately into;
Max DB Upright Rows (Right)
At the 90sec. mark, immediately repeat on the left arm.
Rest 90sec. After BOTH Sides. Repeat For 3 Total Sets.
DB Single Arm Upright Rows:
https://www.youtube.com/watch?v=lR4zq1oweZA
DB Strict Shoulder Press
https://www.youtube.com/watch?v=9kt0jWED6EM
10min. AMRAP:
3 Devil Press 45/30s
30 Double Unders
Can you get 10 rounds!?
https://www.youtube.com/watch?v=_-iCGodEZNo
Full Body Aesthetics Day 44 Cycle 10:
Shoulders:
Barbell Strict Press
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) Try for NEW 1 REP MAX!
*Warm-up sets not included
*Rest 2-3min. Between Sets
Legs:
8-10 Barbell Hip Thrusts
Immediately into;
10-12 Banded Abductors on each leg
Rest 90sec. Repeat For 3 Total Sets.
Chest/Back Superset:
1min. of Alternating DB Push-Ups
*Switch sides every 5-6 reps
Immediately into;
1min. of Inverted Pull-Ups
Rest 90sec. Repeat For 3 Total Sets.
Triceps:
8-10 Banded Tricep “Push” Downs (Overhand Grip)
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine instead of this setup in the video, use it!
https://www.youtube.com/watch?v=aTOiLN7ab40
Biceps:
8-10 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yu31dAIUsDc
Calves:
3 Sets of Seated DB Calf Raises to failure.
Rest 90sec. Between Sets.
*Use a weight that gets you between 15-20 reps each set.
*If you have access to a seated calf machine, use it instead!
https://www.youtube.com/watch?v=WSOtYQLefI8
Banded Abductors:
https://www.youtube.com/watch?v=eVQZ4uiBABU
Inverted Pull-Ups:
https://www.youtube.com/watch?v=StFgXWeTUiU
Alternating DB Push-Ups:
https://www.youtube.com/watch?v=u__CyybrATU
————————————————-
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.
9/6 Cal Bike or Row or 100m Sprint
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
9/6 Cal Bike or Row or 100m Sprint
EMOM x 3min.
2 Power Clean and Jerks @65-75% of 1RM
EMOM x 3min.
9/6 Cal Bike or Row or 100m Sprint
EMOM x 3min.
1 Power Clean and Jerks @80-90% of 1RM
*You stay on each section for 3min. straight before switching to the next station. The power clean and jerks go up in weight each section, but if you would like to work on cardio or work on form then keep them at 3 reps the entire time on the lighter percentages.