CrossFit:
6 Deadlifts (225/155lbs.)
6 Wall Balls (20/14lb.)
6 Box Jumps (24/20″)
Immediately into;
5 Rounds For Time:
5 Deadlifts (225/155lbs.)
5 Wall Balls (20/14lb.)
5 Box Jumps (24/20″)
Immediately into;
4 Rounds For Time:
4 Deadlifts (225/155lbs.)
4 Wall Balls (20/14lb.)
4 Box Jumps (24/20″)
Booty Crew:
A.) 20minÂ
Build to the heaviest Hip Thrust of your choice: 5 rep, 8 rep, 12 rep, or pick a nice big weight and see how many you can do at that weight.
12-15 Barbell or DB Step Downs
Max Push Ups into Max Banded Push Downs
B.) 40 min AMRAP
15 Banded Glute Kick Backs Right Leg
15 Deficit Reverse Lunges Right Leg
15 Single leg DB Bulgarian Deadlifts Right Leg
THEN do left leg and finally this arm section:
Max Reps Banded Lat Pull Downs into Max Reps Barbell Biceps Curls
Sweat:
10-9-8-7-6-5-4-3-2-1
Pull-ups
Burpees
DB Push Press 50/35s
*30 Double Unders After Each Set
4min. rest
15 min to finish…
4 Rounds
500m Row or 400m Run
20 DB Bench 45/20s+
Cash out: (Pick 1)
1.) 50 Banded Pull Aparts
2.) 50 Weighted Dips
3.) 50 DB Russian Twists 45/30lb.
*If you have time, do all 3!
https://www.youtube.com/watch?v=5NVOepx6cXo
Weighted Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs
10 Pull-Ups
10 Burpees
10 DB Push Press
30 Double Unders
then;
9 Pull-Ups
9 Burpees
9 DB Push Press
30 Double Unders
and so on…
Section 2: If you want to switch things up here on the bench, you can do cleavage cutters instead like this:
https://www.youtube.com/watch?v=V2vuHdd-cIA
Daily D:
Immediately into;
Max Effort Set of DB Hip Thrust
Rest 2min. Repeat For 3 Total Working Sets.
DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
Bulgarian Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8
1-2-3-4-5-6-7-8-9-10
DB Thrusters
10-9-8-7-6-5-4-3-2-1
Burpees
*To clarify, you are doing 1 DB Thruster, then 10 burpees… Then 2 Thrusters, then 9 burpees… Then 3 Thrusters, then 8 burpees… Until you get to 10 Thrusters and 1 burpee.
Full Body Aesthetics Day 38 Cycle 11: REST DAY
6-8 Barbell Bench Press
8-10 DB Bent Over Rows
8-10 Banded Straight Arm Lat Pull-Downs
Rest 2min. Repeat For 3 Total Working Sets.
DB Bent Over Rows:
https://www.youtube.com/watch?v=LIGW2GNSm7g
Banded Straight Arm Lat Pull-Downs:
https://www.youtube.com/watch?v=dDhc6emLrck