CrossFit:
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Calorie Row or 5 Cal Bike or 150m Run (bus stop)
7 Pull-Ups
7 Wall Balls (20/14lbs.)
ADV Women: 95lbs. and 20lb. Wall Ball
Sweat:
35 Minutes to finish…
15 Calories (Cardio of choice)
15 Sumo Deadlift High Pulls (75/55lbs.)
15 Burpees
15 DB Goblet Squat (70/50lb.)
15 Sit-Ups
… Then 14 of all that
… Then 13 of all that
… Then 12 of all that
… All the way to 1.
*I’ve done a few of these in the past with different movements and they are always a blast! Hard… But alway super fun 🙂
*Ladies — You have the option to start at 14 if the calories are typically hard for you. However, if you can beat some guys starting at 15, then I say do it and grab those bragging rights 🙂
Daily D:
“26min. of Cardio, Legs, and Core”
2min. AMRAP:
10 Single DB Squat Cleans
Max Double Unders in Remaining Time
Rest 1min. Repeat For 4 Total Rounds.
REST 3min. (Including the 1min. from the last round)
2min. AMRAP:
12 DB Deadlifts
Max Toes-To-Bar in Remaining Time
Rest 1min. Repeat For 4 Total Rounds.
*On part 1, choose a weight that is challenging for the 10 reps. The last 2-3 reps should be pretty tough. If you only have light weights consider doing 15 reps.
*On part 2, I recommend the same difficulty, except now you’re going to have 2 DB’s and I need both sides of the DB to touch the ground. That extra range of motion is what makes it hard 🙂
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Single DB Squat Cleans:
https://www.youtube.com/watch?v=P8F-1I4UrrI
Full Body Aesthetics Day 9 Cycle 12:
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM (Goal: More than 3)*Rest 2-3min. Between Sets
20 Lateral Barbell Lunges (10 on each leg).
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=v8DxqlcxQSgBack:
12-15 Landmine Rows on each arm.
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=8-tAr3poW3w
Shoulders:
10-12 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=wEm2gr9SpIA
Biceps:
15-20 Wrist Rotations.
Rest 60sec. Between Sets. Repeat For 4 Total Sets.
https://www.instagram.com/p/CANrlErnrmT/
Triceps:
12-15 Barbell Skull Crushers.
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=nthD2PVZNX0
Calves:
4 Rounds:
30sec. of Seated DB Calf Raises (right only)
30sec. of Seated DB Calf Raises (left only)
30sec. REST
https://www.youtube.com/watch?v=WSOtYQLefI8
Make sure you log your bench press numbers!
The first day of this cycle starts on July 26th. EVERYONE should start there. DO NOT start on any other day.
RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.
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.”
15min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.