CrossFit:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Burpees + 30 Double Unders
Round 3: As written above
Round 4: 10 Burpees + 30 Double Unders
Round 5: As written above
ADV Women is 50lb. DB for 8 Reps
*Score is total reps combined from all sections. Gunna be hard to do math today, so I suggest writing your scores down after every section quickly. You can even voice it into your phone pretty fast 😉
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!
12-15each leg Reverse Lunges
Max Bent over Rows alternating wide + narrow
B.) 40 min AMRAP
15e Bulgarian Split Squats
15e Banded Kick Backs
Max banded fire hydrants alternating every 5 reps
Max Reps Push Ups into max DB Flies
Sweat:
1min. AMRAP:
Row (Goals: 15-25cals)
1min. AMRAP:
Box Step Ups with (1) 45/30lb. DB
*Hold anyway you like
1min. AMRAP:
Weighted Hanging Knee Raises (Goals: 15+ reps)
1min. AMRAP:
Barbell Hip Thrusts (Weight: 95/65lb.//Goals: 20+ reps)
1min. AMRAP:
DB Floor Press (Goals: 15+ reps)
1min. AMRAP:
Tricep Dips or Banded Push-Downs
(Goals: 15+ reps)
*Rest 30sec. After Every 1min. AMRAP.
*Repeat Entire Cycle For 4 Total Rounds
Essentially 1min. of work followed by 30sec. of rest for 36min. straight. Little mix of some bodybuilding + conditioning today 🙂
Choose any weights that feel like you can get in the “goal” rep ranges.
Weighted Hanging Knee Raises:
https://www.youtube.com/watch?v=d_vwMeIfjAM
Bench Dips:
https://www.youtube.com/watch?v=JrHc1FBtVvM
Banded Push-Downs:
https://www.youtube.com/watch?v=o2v3e2YUnVc
Daily D:
DB Strict Press to failure
Immediately into;
DB Push Press to failure
Immediately into;
DB Push Jerk to failure
Rest 2min. Repeat For 3 Total Working Sets.
*Shoot for a weight that you can get between 10-12 reps on the strict press. Then you should get another 5-6 reps on the push press. Then another 3-5 reps on the push jerks. Those are just guesstimatesm but you get the idea.
7min. AMRAP:
30 Double Unders
7 Toes-To-Bar
5min. of Single Arm DB Upright Rows
*Switch sides every 5-7 reps. DO NOT ever put the DB down. Keep it going the entire time.
*Personally, I use 35lbs and it’s perfect for me. So I would say stay on the lighter side.
https://www.youtube.com/watch?v=0PpUdCGUDWU
Full Body Aesthetics Day 3 Cycle 12:
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets
20-25 High Band Fly’s on each side.
Rest 60sec. After the 2nd arm. Repeat For 3 Total Sets.
*Should feel like failure each time.
https://www.youtube.com/watch?v=WI1AQ1kEhCQ
Back:
10-12 DB Incline Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=L_Z8jqKqQ58
Shoulders:
15-20 Banded Face-pulls.
Rest 60sec. Repeat For 4 Total Sets.
*Should feel like failure each time.
*Shoulder strength piece on Thursday, so keeping this low on resistance.
https://www.youtube.com/watch?v=c4MhLhEM7Co
Biceps/Triceps Superset:
12-15 Banded Single DB Curls
Immediately into;
12-15 Banded Single DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=qT2fkFf604U
Abs:
4 Sets of Weighted Hanging Raises to Failure. Rest 60sec. Between Sets. Go heavy on the DB today. 20+lbs.
https://www.youtube.com/watch?v=d_vwMeIfjAM
The first day of this cycle starts on July 26th. EVERYONE should start there. DO NOT start on any other day.
RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.
NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.
6-8 Barbell Bench Press
Immediately into;
8-10 Barbell Rows
*Rest 2min. between sets
*Repeat For 3 Total Working Sets.
Barbell Rows:
https://www.youtube.com/watch?v=yElnUE0j390