CrossFit:
5-10-15-20-25
Burpees
10-20-30-40-50
Wall Balls (20/14lb.)
20-40-60-80-100
Double Unders
Booty Crew:
A.) 20min
Build to the heaviest Hip Thrust you can do for 20 reps (with a 3 second pause at the top) as close to unbroken as possible. This is gonna get GNARLY! You should be increasing in weight each week on these. Most of you did a blue plate last week so you need to increase this week.
50e Skaters (yep 100 total)
Max reps Pull Ups into max reps Barbell Biceps Curls
B.) 40 min AMRAP
Do all on one leg first before repeating on the other leg
15 Bulgarian Split Squats
15+ 10 Pulses Banded Kick Backs
Max side lying plate abductions
After both legs
Max Reps Barbell or DB Bench Press into max reps weighted bench dips
Sweat:
For Time:
1600m Run
63 DB Deadlifts 70/50s
36 Toes-To-Bar
800m Run
42 DB Deadlifts 70/50s
24 Toes-To-Bar
400m Run
21 DB Deadlifts 70/50s
12 Toes-To-Bar
200m Run
* Just FYI, make sure that BOTH sides of the DB touch the floor for every rep! Also, you ARE going to be super sore after this. Especially in the booty region. You should not be able to do any of these numbers unbroken, so don’t worry about that. 3-4 sets with a quick rest break is prob around an ideal weight.
3 Sets:
7 Landmine Sit-Ups (right arm)
7 Landmine Sit-Ups (left arm)
7 Landmine Sit-Ups (both arms)
*Rest 60sec. after each set and build in weight. All you need is just 5-10lbs. to make it a lot harder.
Daily D:
1min. Plank on your hands
Immediately into;
20 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
15 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
10 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
5 DB Power Cleans
Weight Suggestions: 2 dumbbells at 50lbs. for men and 30s for women. TRY HARD to get them all unbroken, but if you must break, keep the break short. Advanced athletes can use 70s for men and 45s for ladies.
DB Power Cleans:
https://www.youtube.com/watch?v=viWI2rEt-HU
10 DB Dips off a bench or box
8 Single DB RDL on EACH leg
8 Toes-To-Bar
Suggested weight range: 45-60lb for men and 25-35lb for ladies
Movement Demos:
DB Dips off a bench or box:
https://www.youtube.com/watch?v=5H5nKVULKQs
Single DB RDL:
https://www.youtube.com/watch?v=jnrpJgiACHg
Full Body Aesthetics Day 3 Volume Cycle:
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
*This one is hard to know the 60% of 1RM, but as you warm up, you will know what to use. I recommend using straps to take the grip endurance out of it and focus on you lats.
Example video with straps and tempo:
https://www.youtube.com/watch?v=Qmh9WSdRIsY
6-8 Barbell Hip Thrust.
Rest 90sec. Repeat For 4 Total Sets.
*Going heavy today on here.
Chest:
12-15 Banded Incline Fly’s
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=8f7KXcOfzsI
Shoulders:
12-15 Bent Over DB Shrugs
Rest 60sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=vViaS4ig9ro
Bicep/Tricep Superset:
12-15 Single DB Banded Curls
Immediately into;
12-15 Single DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=qT2fkFf604U
Abs:
10-15 Heavy DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets.
*I am using a 70lb in the video
https://www.youtube.com/watch?v=7HOeW1m684I
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)
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. Push jerk are off the ground.