CrossFit:
6 Cal Bike or 7 Cal Row or 100m Run
6 Front Rack Lunges (95/65lb.)
3min. AMRAP:
6 KB Deadlifts (70/53s)
6 Front Squats (95/65lb.)
3min. AMRAP:
6 Cal Bike or 7 Cal Row or 100m Run
6 Front Rack Lunges (95/65lbs.)
3min. AMRAP:
6 KB Deadlifts (70/53s)
6 Front Squats (95/65lb.)
1min. Rest After Each Section.
Booty Crew:
A.) 20 min:
Find the heaviest 15 rep Hip Thrust (3 sec pause at the top)
Superset with max reps Banded Abductions
B.) 4 sets:
10-15e Bulgarian Split Squats
10-15e Weighted Pistols
10 Pulse the rep number Side Lying Plate Abductions
Max reps Banded Lat Pull Downs
Max reps DB or Barbell Upright Rows
*Pulse the rep number means we do 1 rep and 1 pulse then the second rep and 2 pulses then the third rep and 3 pulses…so on til rep 10 and 10 pulses.
Sweat:
500m Row
400m Run
25 DB Deadlifts 70/50s
Max “Abs” in remaining time
Rest 2min. Repeat 4 times total
*Round 1 “Abs”: Sit-Ups
*Round 2 “Abs”: Seated Knee Tucks
*Round 3 “Abs”: DB Russian Twists 35/20lb.
*Round 4 “Abs”: Plank Hold
On the seated Knee Tucks, you may add weight like this:
https://www.youtube.com/watch?v=OFiw8ZJHKcg
Daily D:
21 Sit-Ups
15 DB Floor Press (50/35s+)
9 Pull-Ups
Rest 90sec. Repeat For 3 Total Rounds.
– Weight is 50/35 or more if you choose
Renegade Rows
https://www.youtube.com/watch?v=Lxb3FWMk6tg
*Complete 5 reps on the right side and then 5 reps on the left side nonstop, until the time is up. Try and rest as little as possible
Full Body Aesthetics Week 2 Day 10:
REST DAY
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps 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….