Workout of the Day Wed May 19th 2021

CrossFit:

“Cardio Wednesday!”

35min. To Finish…

5 Rounds:
6 Cardio A: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
6 Hang Power Cleans 95/65 (should be a light weight)

5 Rounds:
6 Cardio B: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
6 Toes-To-Bar

4 Rounds:
8 Cardio A: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
8 Hang Power Cleans 95/65

4 Rounds:
8 Cardio B: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
8 Toes-To-Bar

3 Rounds:
10 Cardio A: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
10 Hang Power Cleans 95/65

3 Rounds:
10 Cardio B: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
10 Toes-To-Bar

2 Rounds:
12 Cardio A: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
12 Hang Power Cleans 95/65

2 Rounds:
12 Cardio B: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
12 Toes-To-Bar

1 Round:
14 Cardio A: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
14 Hang Power Cleans 95/65

1 Round:
14 Cardio B: Bike, Row, 30 ft Shuttle Run or Burpee Box Jump
14 Toes-To-Bar

Cardio A/Cardio B means you pick 2 different things and continue to alternate between them for the workout. You have to pick at least 2 but if you want to rotate through all the options that’s fine as long as the class is small and you don’t take someone’s bike during their turn.

Booty Crew:

A.) 20 min AMRAP:

10 Heavy Deficit Hip Thrusts

12-15e B-Stance Barbell Deadlifts

15 Banded Lat Pull Downs + 15 Barbell Biceps Curls

B.) 20 min AMRAP:

12-15e Barbell Bulgarian Split Squats

15-20 Side Lying Plate Abduction

15 Single DB Cleavage Cutters + 15 Banded Triceps Extensions

C.) 20 min Chipper

100 Skaters

90 Barbell Glute Bridges

80 Step Ups

70 KB Swings

60 Barbell Curtsy Lunges

50e Banded Lateral Steps

*If you finish before 20 min start over!

Sweat:

1min. AMRAP:
Assault Bike (Goals: 15-25cals)

1min. AMRAP:
DB Bench Press (Goals: 10-15 Reps)

1min. AMRAP:
Weighted Hanging Knee Raises (Goals: 15+ reps)

1min. AMRAP:
Double Unders (Goals: 50-75)

1min. AMRAP:
Single DB Skull Crushers (Goals: 15+ reps)

1min. AMRAP:
Single DB Bicep Curls (Goals: 15+ reps)

*Rest 30sec. After Every 1min. AMRAP.
*Repeat Entire Cycle For 4 Total Rounds

Daily D:

21min. Running Clock….
Min. 1) 15 DB Goblet Squats (50/35lbs.)
Min. 2) 50sec. Plank
Min. 3) 12-15 Toes-To-Bar

Repeat For 7 Total Rounds.

The only rest you get is for finishing a section early. It’s going to get tougher than you think! Hang in there!

*Most of you can definitely do 10-12 Toes-To-Bar on the minute. 15 is advanced.

Full Body Aesthetics Day 31 Cycle 9: REST DAY