CrossFit:
30 Burpees
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20″
30 Double Unders
30 Cal Row or 22 Cal Bike or 600m Run
30 Double Unders
30 Box Jumps 24/20″
30 Double Unders
30 Push-Ups
30 Double Unders
30 Burpees
After that first section, this should feel JUST right on the old chesticles 😉
TIME CAP: 18min
Sweat:
While yesterday was a long grinder, today is a bunch of short sprints with rest. NEEDED. So make sure you go hard on those sections and earn that rest. With the right intensity, you’ll get a lot out of today.
1min. of max effort Alt. DB Snatches
15sec. Transition
1min. of max Cals on the Bike or Row
15sec. Transition
1min. of max DB Sit-Ups
Rest 2min.
Rest 5min. (Including the 2min.)
3 Rounds:
1min. of max effort DB Bench Press
15sec. Transition
1min. of max Cals on the Rower or Bike
15sec. Transition
1min. of max DB Russian Twists
Rest 2min.
*Bench: (45/25lbs.) or more
*Russian Twists: (35/25lbs.)
*Weights stand for Men/Women
Daily D:
1min. AMRAP:
Max Single dumbbell squat cleans 50/35lb.
https://www.youtube.com/watch?v=P8F-1I4UrrI
Rest 1min.
1min. AMRAP:
Max Double Unders
Rest 1min.
1min. AMRAP:
Max DB Push Press 50/35s
Rest 1min.
1min. AMRAP:
Max Toes-To-Bar
Rest 1min.
Accumulate a 4min. Plank
*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap. We’ve done this a few times with hollow hold, but never just planks. If you wanna spice it up a little, you may add some weight to your back or extend the time to 5min.
Full Body Aesthetics Week 6 Day 37
Rest 2-3min. between sets.
5-6 Barbell Front Squats
Rest 2min. Repeat For 3 Total Sets.
*Effort on this piece is 7 out 10 today. It should be on the heavier side since the reps are lower, but not super taxing.
Shoulders:
5min. of as many Single Arm Arnold Presses as possible.
– Switch sides every 5 reps nonstop until the time is up. Try to never put the DB down.
– Choose a weight that you could do about 15Â unbroken reps with and that should be perfect.
https://www.youtube.com/watch?v=fj-AG94-YRQ
Back:
10-12 Banded Barbell Row
Rest 90sec. Repeat For 3 Total Sets.
*If you don’t have a band, it’s not a big deal, but the stimuli on these is a nice change up 🙂
https://www.youtube.com/watch?v=5ZUsrEp_UuY
Triceps:
10-12 Incline Single DB Skull Crushers.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wU2KOjXMWgM
Biceps:
10-12 Vertical Single DB Curl.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=MVEbujIbUlQ
Calves:
10-12 Standing Barbell Calf Raises
Rest 2min. Repeat For 3 Total Sets.
*Try to hit this at damn near 100% effort on all 3 sets.
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 than your working sets. (For most of you, this all that’s needed)
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. 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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….
Immediately into;
1min. of max effort pull-ups
Rest 2min. Repeat For 3 Total Working Sets.
*Do strict if possible.
*Option 2 here is banded lat pulldowns.