Workout of the Day Wed Sept 14th 2022

This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening. 
New meals are in the fridge and ALMOST SOLD OUT!

CrossFit:

A.) Cardio Push/Pull Mash Up!
(0-4min.)
400m Run
10 Unbroken Bench Press (Heavy as possible)
Max Pull-Ups in remaining time…
(4-5min.)
Rest
(5-9min.)
400m Run
8 Unbroken Bench Press (Little heavier)
Max Pull-Ups in remaining time…
(9-10min.)
Rest
(10-14min.)
400m Run
6 Unbroken Bench Press (Little heavier)
Max Pull-Ups in remaining time…
(14-15min.)
Rest
(15-19min.)
400m Run
4 Unbroken Bench Press (Little heavier)
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that’s fine, but try and get them all in a row!*ADV athletes can do pull-up or muscle up

B.) At the 25min. Mark….

1min. of Max Single Arm DB Renegade Row (alternate every 5-8)
1min. of Max Push-Ups
1min. of Max Single DB Bicep Curls (alternate as desired)
1min. of Max Single DB Skull Crushers (alternate as desired)
1min. of REST
1min. of Max Single DB Skull Crushers (alternate as desired)
1min. of Max Single DB Bicep Curls (alternate as desired)
1min. of Max Push-Ups
1min. of Max Renegade Rows (alternate every 5-8)

This is going to be extremely spicy 🌶 !

Recommended Weights:
Men: 25-45s
Women: 15-25s

Renegade Row Demo:
https://www.youtube.com/watch?v=Lxb3FWMk6tg

Single DB Bicep Curl:
https://www.youtube.com/watch?v=S5WXFOvEkuQ

Single DB Skull Crusher:
https://www.youtube.com/watch?v=X5Zc1trq4sM

Mobility:

-GENERAL FLEXIBILITY STRETCHES

*standing hamstring pulses 10-15 pulses 3x 

*Piriformis stretch 30sec/side 2x 

*figure 4 stretch 30sec/side 2x

Booty Crew:

A.) 25 min to finish 4-5 sets (4:30 class 20 min)

15 Banded Hip Thrusts + 15 Kas Glute Bridges

Max standing Banded Abductions *try to do a few more reps than last week

*Rest as needed after each set

B.) 4 sets *I really want you to use the heaviest weights here as possible 

16-18 Heavy Bulgarian Split Squats

16-18 Bulgarian Deadlift

20-25 Plate Abductions

25+ Ball Crunches

25+ Barbell Roll Outs

Sweat:

Guaranteed to be one of your favorite sweat days of all time!
Metcon (Time)

Pyramid Helen “butts and guts edition”

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.

Lot of fun stuff today 🙂
Accessory Work:

Some extra BONUS ab work if you’re feeling up to it 🙂

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.

Demo:
https://www.youtube.com/watch?v=J99PE_At6hQ

Daily D:

3 Working Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
Immediately into;
1min. Plank on your hands
Rest 90sec. Between Sets

*Keep good quality reps on the presses

Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ

B.
Rest 3min. (including the 90sec. above)
Metcon (AMRAP – Rounds and Reps)
3min. AMRAP:
20 Alt. DB Snatches 45/30lb.
10 Burpees
Max Pull-Ups in remaining timeRest 1min. Repeat For 3 Total Rounds.

Advanced: 50-60lb snatches for men or 45-50lbs. for women.

Full Body Aesthetics Day 51:

Progressive Movements:
Barbell Hip Thrust (2 x 8)

https://www.youtube.com/watch?v=5S8SApGU_Lk

– DELOAD WEEK
– Use 30% of the heaviest weight you hit on the cycle for just 2 sets.Rest 2-3min. between sets
Barbell Row (2 x 8)
– DELOAD WEEK
– Use 30% of the heaviest weight you hit on the cycle for just 2 sets.Rest 2-3min. between sets
Accessory Movements (RPE: 7-8)
Banded Decline Fly  (2 x 15 )

https://www.youtube.com/watch?v=RljtjaUDmKw

*You may also use a cable machine or DB’s here if you like instead.

Rest 90sec. between sets

Barbell Upright Row  (2 x 10 )
DB Hammer Curls (Superset)

https://www.youtube.com/watch?v=jQ-ksIi6edY

8-10 Double DB Hammer Curls
Immediately into;
8-10 Double DB Skull Crushers
Rest 90sec. Repeat For 2 Total Sets.
Double DB Skull Crushers

https://www.youtube.com/watch?v=tNeZvc-sknI

(Put your weight from the superset here)
DB Russian Twist (3 x 12 )

https://www.youtube.com/watch?v=N5j0NbJvH4o

12 reps means heavy here! PAUSE FOR A SPLIT SECOND on the ground before bringing it to the other side. This will tax the abs a lot more than bouncing it back and forth.

*After the last set, immediately grab half the weight and go to failure! It’s a BURNER!

Rest 60-90sec. between sets

How to read “RPE”
RPE means “rate of perceived exertion.” 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!
Warm-up

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets 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 than your working sets. (For most of you, this all that’s needed)

Categories: WOD