CrossFit:
A.) 2x Through (8 total intervals)
AMRAP 3:
500/400 Meter row or 24/18 Cal Bike
with time remaining
max wall balls
Rest 1:00
AMRAP 3:
400-meter run
With time remaining
max DB Box step ups (50/35)
Rest 1:00
AMRAP 3:
500/450 Meter row or 24/18 Cal Bike
With time remaining
Max Weighted DB Sit-ups
Rest 1:00
AMRAP 3:
400-meter run
with time remaining
Max American KB Swings (53/35)
Rest 1:00
3 sets:
20 landmine sit-ups
20 russian twist
rest 1:00 between sets
Mobility:
Pigeon stretch x 1 min
Couch stretch x 1 min
Banded thoracic rotations x 10 ea side
Booty Crew:
A.) 4-5 Sets
8-12e Bulgarian Split Squat + Bulgarian Deadlift
15-20 GHD Sit Ups
Max reps Hanging Knee Raises
B.) 4-5 Sets
8-12 B-Stance Hip Thrusts Right Leg
Max reps BW Single leg Hip Thrust Right Leg
THEN do left leg
15 DB Bench Press
15 Weighted Bench Dips
C.) Standing Banded ABDUCTION BURN OUT: 3x
5-8 Regular Reps
5-8 Up Fast Down Slow
5-8 Up Slow Down Slow
5-8 With a slow and controlled 1/4 rep at the top
5-8 Pulses at the top
Full Body Aesthetics:
*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!
3×6
*Rest 2:00 between sets.
*Yes 6 reps, not 5. Each week we will try to add one rep to this weight.
*Same weight for all 3 sets.
*Perform all of today’s accessory movements at an RPE 7-8!
3×10 (each arm)
*Rest 90 seconds between sets.
3×12
*Rest 90 seconds between sets.
3×15
*Rest 90 seconds between sets.
3×12 (each arm)
*Rest 90 seconds between sets.
3×12
*Rest 90 seconds between sets.
3x “Max”
*Rest 1 minutebetween sets
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
*This is going to be a long and sweaty one today. Push the pace on the row and run and try to finish in under 2:00 each time!