CrossFit:
A.) 4 Sets:
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.*Make your first round more of a warm up weight.
*Add as many bands as needed to the tricep push-down to make the 10-12 reps feel like max effort.
*For scoring, just add your bench weight in here.
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.*Make your first round more of a warm up weight.
*Add as many bands as needed to the tricep push-down to make the 10-12 reps feel like max effort.
*For scoring, just add your bench weight in here.
B.) 6 Rounds For Time:
10 Toes-To-Bar
15/12 Cal Row or 12/10 Cal Bike or 300m Run
20 American KB Swings (53/35lb.)
10 Toes-To-Bar
15/12 Cal Row or 12/10 Cal Bike or 300m Run
20 American KB Swings (53/35lb.)
Booty Crew:
A.) 20min
Build to the heaviest 8 rep 3-pulse Hip Thrust
12-15 Bulgarian Split Squats
MAX reps Shoulder Press into MAX Upright Rows
B.) 40 min AMRAP
50 Big DB Banded Hip Thrusts w/ abductions at the top
20e leg Deficit Single Leg RDL
30 Biceps Curl to Arnold Press
Sweat:
2 Rounds:
4 min. rowing for max cals Tabata
:20 hard/:10 rest x (8 Rounds)
1 min. rest
4 min. AMRAP:
8 Back squats 95/65
8 Back Rack Lunges 95/65
1 min. rest
4 min. biking for max cals Tabata
:20 hard/:10 rest x (8 Rounds)
1 min. rest
4 min. AMRAP:
10 Wall Balls (20/14lb.)
10 Push Press (75/55lb.)
1 min. rest
On round 2 of the cardio use this interval:
:40 hard/:20 rest x (4 Rounds)This is a 40min. long piece today, so get ready for some serious sweating 😉
:40 hard/:20 rest x (4 Rounds)This is a 40min. long piece today, so get ready for some serious sweating 😉
Daily D:
20min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar
Min. 3) Max Alt. DB Lunges 50/35lb.
Min. 4) Rest
Advanced: Add 1-2 more rounds
This is a lot harder than it seems. Those ttb after the plank get TOUGH!
Full Body Aesthetics Day 10 Cycle 11: REST DAY
https://www.youtube.com/watch?v=yElnUE0j390Banded Tricep Push-Downs:
https://www.youtube.com/watch?v=o2v3e2YUnVc