CrossFit:
Min. 2) 15/12 Cal Row or 12/10 Cal Bike or 200m Run
Min. 3) 15 Toes-To-Bar
Min. 4) 60 Double Unders
20 Sit-Ups
*You may lock your feet under a KB or DB if you like
Sweat:
In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Assault Bike Calories
Sit-Ups
Barbell Push Press (75/55lbs.)
Sumo Deadlift High-Pulls (75/55lbs.)
Rules of this workout:
1.) You can break it up into ANY rep scheme you like.
2.) You must complete a minimum of 100 reps of EACH movement. After that, you can do whatever you like to reach the 1000 rep mark. For example, you could do 100 of each and then do the next 600 reps at just the Assault Bike station… Prob not the best idea, but it is an option 😉
3.) ONLY 1 athlete can work at a time.
EXCITED to see times and strategies on this!
Time CAP: 40min.
https://www.youtube.com/watch?v=7HOeW1m684I
Advanced option #2: Use 95lbs. on the barbell movements for men and 65lbs. for women!
Daily D:
1min. Plank on your hands
Immediately into;
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press
Rest 90sec. Repeat For 4 Total Rounds
Run 200m
Max Burpees in remaining time…
*until reach 75 Burpees…
Located here:
https://www.facebook.com/groups/212094312651619
Full Body Aesthetics Day 44 Cycle 11
Double Progression Movements: (RPE: 10)
*See how this works below
Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
Back:
6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yElnUE0j390
Accessory Movements: (RPE: 7-8)
Chest:
15-20 Landmine Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=pJle2ZV4sFo
Shoulders:
8-10 Kneeling Landmine Press (ea. arm)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=vg8hqe-iB-o
Triceps:
6-8 Close Grip Bench Press
Rest 90sec. Repeat For 3 Total
*Use a 10-12″ hand spacing so that you only feel this in your triceps.
https://www.youtube.com/watch?v=s5NGH5yyDcg
Biceps:
10-12 Single DB (vertical) Curls
Rest 90sec. Repeat For 3 Total Sets.
*Keep the palms facing up!
https://www.youtube.com/watch?v=MVEbujIbUlQ
Abs:
8-10 Barbell Ab Rollouts
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=WTJEESE8Hhg
*DOUBLE PROGRESSION MODEL
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% NEXT WEEK. 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 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
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“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank and so on..
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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.”