CrossFit:
5-10-15-20-25
Burpees
10-20-30-40-50
Russian KB Swings (70/53lb.)
20-40-60-80-100
Double Unders
Booty Crew:
A.) 20min
Build to the heaviest 12 rep constant tension Hip Thrust
*Constant tension hip thrust means you do not pause at the top or the bottom of the rep, you should do your best to keep the weight moving. It doesn’t mean you are doing the reps as FAST as possible, keep the reps slow and controlled.
12-15 Weighted Pistols
MAX reps Upright rows into MAX reps OH Press
B.) 40 min AMRAP
15 DB Donkey kicks Right Leg
15 Banded Glute kick backs Right Leg
15 Single leg Hip Thrust Right Leg
Max Reps DB Banded Biceps Curl into
Max Reps Banded OH Triceps Extensions
THEN do left leg before doing the arm section again
Sweat:
Every 4 min x 10 Rounds:
250m Row
20 Heavy Russian KB Swings (70/53lb.)
15 Barbell Push Press (75/55lbs.)
10 Pull-Ups
So… You think you can hang with this one??!!
Let’s see what you got 😉
200m Row
15 Heavy Russian KB Swings (70/53lb.)
10 Barbell Push Press (75/55lbs.)
5 Pull-Ups
Daily D:
Minute 1: 12 Burpees
Minute 2: 4 Double DB Snatches 45/30s
Minute 3: 12 Burpees
Minute 4: 5 Double DB Snatches 45/30s
Minute 5: 12 Burpees
Minute 6: 6 Double DB Snatches 45/30s
Minute 7: 12 Burpees
Minute 8: 7 Double DB Snatches 45/30s
Adding 1 Extra Double DB Snatch…. Until You Can No Longer Hang On… How far can you make it?! I’m thinking most of you will make it to 11-13 reps
Double DB Snatch:
https://www.youtube.com/watch?v=boYB_4a6wbA
Pick One:
3 Sets of 12-15 Single Leg Deficit Calf Raises on each leg.
Rest 60sec. Between Sets.
https://www.youtube.com/watch?v=1orsTuEvD88
or
For Time:
100 DB Russian Twists 35/20lb.
*Left+Right=1 rep
Full Body Aesthetics Day 52 Cycle 10: REST DAY
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One
Options:
*30sec. of Kipping Pull-Ups
*5 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups
Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground. Put your heaviest weight in for the score.