CrossFit:
5 Front Squats***
10 Toes-To-Bar
15/12 Row or 12/10 Bike or 200m Run
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 185/135
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
Round 4: 205/145
Round 5: 225/155
I would definitely like everyone to be ascending in weight on this, so pick a weight scheme that works for you if you don’t see it here! Should be done between 10-15min. Ideally the 15min. would best! That would mean that you picked challenging enough weights 🙂
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
10-15 DB or Barbell RDLs
Max reps Banded Lat Pull Downs
Max reps Lateral Raise
Sweat:
Min. 1) Plank the entire minute
Min. 2) 15/12 Calorie Row
Min. 3) 1 Round of “Cindy”
Min. 4) 60 Double Under’s
Min. 5) Max DB Russian Twist (30/20lb.)
Min. 6) Rest
5 Pull-Ups
10 Push-Ups
15 Air Squats
*If you can not hang with that, you can do 3,6,9
Daily D:
20 Alternating Push-Ups
*Max Alternating DB Lunges in remaining time… (50/35s)
Rest 60sec. Repeat For 4 Total Rounds.
*Round 2: Alternating DB Snatches
*Round 3: Lunges again
*Round 4: Alternating DB Snatches
Alternating Push-Ups:
https://www.youtube.com/watch?v=u__CyybrATU
Every 2min. x 5 Rounds:
1min. Plank on your hands
15 Toes-To-Bar
*Any remaining time left is rest! This gets a lot harder than it seems 🙂
*Advanced can add 1 or 2 more rounds if you like!
Full Body Aesthetic Week 5 Day 31:
REST DAY
6-8 Barbell Bench Press
6 Deadlifts
*Use 30% LESS weight on the deadlift than the heaviest set you did over the past 7 weeks.
*Go as Heavy as Possible on the Bench Press 🙂