CrossFit:
A.) Push Press/Barbell Row Superset 4 Working Sets:
Max Rep Push Press @90% of your 1-RM
12 barbell rows
*Rest 2:00 after each set
*Aim to get anywhere between 3-5 reps for each set but of course if you can do more , do so!
B.) AMRAP 15:
5-6-7-8-9-10-ETC
Rt arm DB Snatch (50/35)(alternate arms each round)
Left arm DB Push Press (alternate arms each round)
Toes to bar
*After every round perform: 7/5 Calorie Row or 7/4 Cal bike or 150m Run
*SO to be clear the first round is 5 DB Snatches on your right arm and 5 Push Press on your left arm, then the next round is 6 DB Snatches on your Left arm and 6 DB Push Presses on your Right arm.
Booty Crew:
A.) 4-5 Sets:
8-12 Barbell Hip Thrusts (3 pulses at the top of each rep)
8-12 Barbell 1 & 1/4 rep Good Mornings
Max reps ABS of your choice
B.) 3-4 Sets: (all on one leg before switching legs)
12 Landmine Lunges (with 1 pulse at the bottom of every rep. *These are facing the plate)
12 Landmine Curtsy Lunges (with 1 pulse at the bottom of every rep. *Your non-working side is leaning into the plate)
MAX reps Landmine RDLs (Holding the bar in front of your shin, your working leg closest to the plate)
Full Body Aesthetics:
*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!
4×5
*Rest 2:00 Between sets.
*Use the same weight as last week or slightly heavier
*Same weight for all 4 sets.
*Perform all of today’s accessory movements at an RPE 7-8!
3×12 (each arm)
*Rest 90 seconds Between sets.
3×10 (each arm)
*Rest 90 seconds Between sets.
3×12
*Rest 90 seconds Between sets.
3×12 (each arm)
*Rest 90 seconds Between sets.
3×20
*Rest 90 seconds Between sets.
*Go heavier than you normally would for a lateral raise.
For time:
100 reps
*Pause at the top of each rep for one second.
*Rest quickly between sets
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
*Add 1 rep to the DB snatch, DB push press and toes to bar after each round.
Once you complete all 3 movements, perform the cardio, which stays at the same each round.