CrossFit:
50 Calories of Rowing or 40 cals biking or 1000m Running
100 Push-Ups
200 Double Unders
*You may break up the reps, cals or running however you like today.
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Advanced Version of today:
50 Strict Handstand Push-Ups
50 Calories of Rowing or 40 cals biking or 1000m Running
200 Double Unders
*You may break up the reps however you like today.
12-15 Weighted Bench Tricep Dips
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=JrHc1FBtVvM
12-15 Single DB Banded Bicep Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=vRCDp7a2GQg
Sweat:
100 Calorie Row
*20 Double Unders at the top of every minute
*Start with the 20 Double Unders
*Can you finish this one!?
10-20-30-40-50
Russian Kettlebell Swings (70/53lb)
Sit-Ups (feet anchored around KB)
100 DB Bench Press 50/25s
*Every-time you break, complete 5 strict pull-ups or 10 kipping.
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
DB Goblet Squat Demo:
https://www.youtube.com/watch?v=bLPpeBiBaPo
Full Body Aesthetics Week 1 Bridge Cycle:
After this week, we will have a deload week, then start the NEW CYCLE (Nov. 1st).
*I suggest doing sets of 5-6 reps from 30-70% effort, then just start doing sets of 1-2 until you reach your max. Rest as needed between sets to do your best.
Back:
8-10 Single Arm Plank Rows (ea. arm).
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=A9BMGtYbFgI
Legs:
12-15 Landmine Lunges on each leg.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PiJOA4NKXAQ
Shoulders:
10 Supinated Barbell Front Raises
Immediately into;
10 Overhand Barbell Front Raises
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=gJFN4YJzhJA
Tricep:
10-12 Barbell Incline Skull Crushers.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=cKTqfvoE4tA
Biceps:
3 sets of Single DB “21’s.”
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=bSjXlr8bwlY
Calves:
Put your bodyweight on a barbell and try and get as many reps as possible in 5min. Good, solid reps! Don’t go too fast and rest whenever needed, but try to keep the breaks short. It’s a short time window, but it’s a painful one too 🙂
https://www.youtube.com/watch?v=G4RJBMAoypw
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)