Workout of the Day Saturday April 17th 2021

Strength & Conditioning:

“A Chipper” Teams of 2:
(Only 1 person works at a time)

35min. Running Clock…
50 Cal Row
50 HSPU’s
50 Deadlifts 185/135
50 Toes-To-Bar
50 Box Jump Overs 30/24
50 Toes-To-Bar
50 Deadlifts 185/135
50 HSPU’s
50 Cal Row

Immediately into the same thing at 25 reps.

Can you finish all that in under 35min!?

Also… Want to try something a little different?

You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up little if you wanna try it 🙂

Sweat:

“Team Cardio Day!”

40min. AMRAP:

400m run (200m each)
175 Double-unders
400m run
150 DB Push Press 45/30s
400m run
125 Air Squats
400m run
100 DB Deadlifts 70/50s
400m run
75 TTB
400m run
50 Push-Ups
400m run
25 Box Jumps 30/24″
400m Run

​”Can anyone make it to the second round?!”

Teams of 2. Only 1 partner works at a time. I know a lot of you are going to want to scale back on the weights, but considering it’s in teams of 2, I really think most of you will be flying through those reps. So try and keep them on the more challenging side today 🙂

You may split the reps however you like for everything except the run. That you must split 200m each.

Daily D:

“Density Saturday”

5min. of Single DB Cleavage Cutters

5min. of Strict Pull-Ups

5min. of Leaning DB Lateral Raises
*Switch sides every 5-6 reps nonstop

5min. of Tricep Dips (Bodyweight or weighted)

5min. of Weighted DB Sit-Ups

—————————————————

– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

—————————————————

Single DB Cleavage Cutters:
https://www.youtube.com/watch?v=SvjimXFEZgE

Leaning DB Lateral Raises:
https://www.youtube.com/watch?v=oEyXGf2e35Q

Tricep Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs

Weighted DB Sit-Ups:
https://www.youtube.com/watch?v=7HOeW1m684I

Full Body Aesthetics Day 55 Cycle 8:

*RECOVERY WEEK*

DENSITY SATURDAY!

Legs:
5min. of Back Rack Lunges
(Switching sides every 6-8 reps)

Chest:
5min. of Incline DB Bench Press

Back:
5min. of Single Arm DB Rows
(Switching sides every 6-8 reps)

Shoulders:
5min. of Leaning Lateral DB Raises
(Switching sides every 6-8 reps)
https://www.youtube.com/watch?v=oEyXGf2e35Q&pbjreload=101

Tricep/Bicep Superset:
5min. of:
6-8 Tricep “Pull” downs
Immediately into;
6-8 Supinated DB Curls

Abs:
5min. of 5 Plate Sit-Ups + 5 Reverse Plate Sit-Ups
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey

————————————————

Banded Tricep Pull-Downs:
https://www.youtube.com/watch?v=hbXUt-YYrPw

Supinated DB Curls:
https://www.youtube.com/watch?v=LRylj1o3bdI

————————————————

Similar to all other Density Saturday’s we do, but for the recovery week we are going to be doing 5min. windows to account for the lesser volume that we need today.

Get warmed up and use a similar weight that you’ve been using all month.

NEW CYCLE STARTS MONDAY

REST 2-3min. AFTER EACH STATION

———————————————–

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” or reps for the workout.

Workout of the Day Friday April 16th 2021

Strength & Conditioning:

A.) Strict Press (Double Progression Week 7)
LAST WEEK before our deload week and then will start a NEW cycle the following Week.
6-8 Reps
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

DB Russian Twists: (Left + Right = 1)
https://www.youtube.com/watch?v=N5j0NbJvH4o

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) Accumulation Style!
Get as far as possible in 15min….

10 Alt DB Snatches (50/35lb.)

20 Wall Balls (20/14lbs.)
10 Alt DB Snatches

30 Double Unders
20 Wall Balls (20/14lb.)
10 Alt DB Snatches

40 Barbell Push Press (105/75lbs)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches

50 Sit-Ups
40 Barbell Push Press (105/75lbs)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches
*No rest between sections.
*Can you finish in 15min. or less!?

Sweat:

1min. AMRAP:
DB Bulgarian Split Squats  (Goals: 8-10 Reps on each leg)

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

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

1min. AMRAP:
Single DB Skull Crushers (Goals: 12+ reps)

1min. AMRAP:
Heavy Russian KB Swings (Goals: 20+ reps)

1min. AMRAP:
Rowing For Cals (Goals: 15-20 Cals)

*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 conditioning and some fun body sculpting stuff again like Tuesday 🙂

Choose any weights that feel like you can get in the “goal” rep ranges.

Movement Demos:

Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

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

Bulgarian DB Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8

Daily D:

Choose 1 option below

Option 1: (Advanced) – Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight

Option 2: (Novice)  – Bodyweight Walking Lunges for 800 meters

Option 3: (Beginner) Bodyweight Walking Lunges for 400 meters

We’ve done this one before and you will continue to see it every now and again. Try to build on whatever you’ve done previously or even just a faster time. This is a great piece 🙂

Full Body Aesthetics Day 54 Cycle 8:

RECOVERY WEEK

Shoulders:
Barbell Push Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest/Back/Tricep Superset:
16min. Running Clock…. (4 Rounds through)
Min. 1) 40sec. of Max Effort Feet Elevated Push-Ups
Min. 2) 8-10 Towel “T Bar” Rows
Min. 3) 10-12 Single DB Skull Crushers
Min. 4) Rest

Legs/Glutes:
10-12 Barbell Hip Thrusts.
Rest 2min. Repeat For 3 Total Sets.
*Ideally with the weight you started with 3 weeks ago or just slightly less if you haven’t gone up in weight much.

Biceps:
8-10 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk

Calves:
15-20 Seated DB Calf Raises.
Rest 90sec. Repeat For 4 Total Sets.
*Pause for 1sec. at the top of each rep.
*If you have access to a seated calf machine, use it!
https://www.youtube.com/watch?v=WSOtYQLefI8

———————————————-

Feet Elevated Push-Ups:
https://www.youtube.com/watch?v=9NmmjDHBDJY

Towel “T Bar” Rows:
https://www.youtube.com/watch?v=ERx1ROl72ZY

Single DB Skull Crushers:
https://www.youtube.com/watch?v=ERVu9ZNhrSA

———————————————-

*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.”

Booty Crew:

A.) EMOM 10 min:

8 Barbell Hip Thrusts with a 3 sec pause at the top

EMOM 10 min:

Same weight 10 Barbell Glute Bridges

B.) 20 min AMRAP:

50 Walking Lunges (25 each leg)

50 Banded Glute Kick Backs (25 each leg)

*Every Break do 10 HS Kick Ups

C.) 20 min AMRAP:

15-20 Double Banded Constant tension Back Squats

20-30 Constant Tension DB Donkey Kicks

*Every Break do 5 HS Kick Ups

Workouts Of The Day Thursday April 15th 2021

Strength & Conditioning:

“Cardio Thursday’s”

The goal is to make it to 40 minutes… If you can 😉

Odd minutes: 200m Run or 250m Row
Even minutes: 1 Round of Cindy

Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Cardio Notes:
You may choose between running or rowing  and swap between them at any point. If you know you can’t hang with the distances then scale it back 50m. You can always start high and scale as you go as well, BUT…. You should keep a good mental attitude about what you KNOW you can do and stick with it! Don’t just scale it back because it’s getting hard… Because it is for sure going to get hard. Stay strong!

Cindy Notes:
If you need to scale the round of Cindy then modify those reps from 5-10-15 to something like 3-6-9….

Score is Rounds of Cindy completed.

Sweat:

35min. to finish…

1000m Row
100 Wall Balls (20/14lb.)
1 Mile Run
75 Burpees

500m Row
50 Pull-Ups
.5 Mile Run
50 Burpees

250m Row
25 Burpees
.25 Mile Run
25 Burpees

Can you finish in 35min. or under!?

Also, feel free to move the order of movements around if you like. You can not break anything up, but you may switch the order. Like run first instead of row… Stuff like that 🙂

Daily D:

12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar

Rest 2min.

For time:
100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.

Butts and Guts kinda day. I know the hip thrusts may seem kinda lame, but they are going to make your bum seriously sore and def help you make some gains, trust me!

Full Body Aesthetics Day 53 Cycle 8: Rest Day

 

Workouts of the Day Wednesday April 14th 2021

Strength & Conditioning:

A.) Deadlift (Double Progression Week 7)
LAST WEEK before our deload week and then will start a NEW cycle the following Week.
6-8 Reps
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) “Fight Gone Bad” style. You will be completing as many reps as possible at each station. There is NO REST between stations, so be sure to have everything setup close by!
1min. of Toes-To-Bar
1min. of Alt. Front Rack Lunges 95/65
1min. of Box Jumps 20″
1min. of Burpees
1min. of American KB Swings 53/35lb.
1min. of REST

Repeat For 3 Total Rounds

This will be over before you know it, so make sure you’re moving as fast as you can!

Sweat:

4min. AMRAP:
10 Barbell Push Press 75/55lb.
15 Cal Row

4min. AMRAP:
10 Toes-To-Bar
15 Barbell Front Squat 75/55lbs.

4min. AMRAP:
10 Push-Ups
15 American KB Swings 53/35lbs.

4min. AMRAP:
15 Barbell Push Press 75/55lb.
10 Cal Row

4min. AMRAP:
15 Toes-To-Bar
10 Barbell Front Squat 75/55lbs.

4min. AMRAP:
15 Push-Ups
10 American KB Swings 53/35lbs.

*REST 2min. After Each 4min. AMRAP
*Total Time: 36min.

After the first 3 AMRAPs, the numbers flip for the movements, so make sure you notice that 🙂

4min. on by 2min. off should be just enough for you to push hard and still recover for the next section. So keep the intensity high!

Daily D:

Every Minute On The Minute Until You Fail….

Minute 1: 12 Burpees
Minute 2: 4 Double DB Snatches 45/30s

Minute 3: 12 Burpees
Minute 4: 5 Double DB Snatches 45/30s

Minute 5: 12 Burpees
Minute 6: 6 Double DB Snatches 45/30s

Minute 7: 12 Burpees
Minute 8: 7 Double DB Snatches 45/30s

Adding 1 Extra Double DB Snatch…. Until You Can No Longer Hang On… How far can you make it?! I’m thinking most of you will make it to 11-13 reps

RX+ is 15 burpees each time (which is very doable btw 🙂

Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew

Metcon
Metcon (No Measure)
Part 2.) “Optional” *Since part 1 may have taken you around 20min…

Pick One:

3 Sets of 12-15 Single Leg Deficit Calf Raises on each leg.
Rest 60sec. Between Sets.
https://www.youtube.com/watch?v=1orsTuEvD88

or

For Time:
100 DB Russian Twists 35/20lb.
*Left+Right=1 rep

Full Body Aesthetics: Day 52 Cycle 8

RECOVERY WEEK

Legs:
Sumo Stance Deadlift
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest/Back Superset:
12-15 Banded Incline Fly’s
10-12 Barbell Rows (Regular Grip)
Rest 2min. Repeat For 3 Total Sets.

Shoulders:
10-12 Landmine bent Over Lateral Raise on each arm
– Rest 90sec. After the  2nd arm.
– Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=0ONVinOc9XY

Tricep/Bicep Superset:
10-12 Double DB Skull Crushers
10-12 Single DB (held vertical) Curls
Rest 2min. Repeat For 3 Total Sets.

Abs:
12-15 DB Russian Twists.
Rest 30sec. Repeat For 5 Total Sets.
*Pick a weight that feels like a 20 rep max
*Left+Right = 1 rep
https://www.youtube.com/watch?v=sKqCLk6qINs

————————————————-

Double DB Skull Crushers:
https://www.youtube.com/watch?v=7M1mO6AdFto

Single DB Curls (held vertical):
https://www.youtube.com/watch?v=oIPx66RnnYo

Barbell Row with Regular Grip:
https://www.youtube.com/watch?v=GV-37GQvUgU

Banded Incline Fly’s:
https://www.youtube.com/watch?v=8f7KXcOfzsI

————————————————-

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.

Booty Crew:

I don’t usually post these but I thought it might be cool to put it out there.

A.) 20min 

5-10 Heavy Hip Thrusts (each rep pause at the top for 3 seconds)

20 Heavy DB Donkey Kicks

12e Side Single DB Biceps Curl & Press (alternate arms & hold non-working arm at 90 degrees)

B.) 20min

12-15e Double Deficit DB Split Squats

5-4-3-2-1e Banded Single leg Hip Thrusts

15 Reps DB Chest Fly + DB Skull Crushers

 

C.) 20 min

12-15e Deficit Curtsy Lunges

20e Side Lying plate Abductions

30e Banded Fire Hydranats

Workout of the Day Tuesday April 13th 2021

Strength & Conditioning:

A.) Power Clean and Jerk
Spend 15min. working up to a 90% effort Power Clean and Jerk.
B.) Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Time to test an old school CLASSIC! The last time we did this was 6 months ago on 10/06/2020 if you keep a log and wanna see your old score.
Your goal is to hang onto that bar for as many touch and go reps as absolutely possible!
If you need to scale this, I would say to choose a weight that you could do 10 touch and goes with in a row if you had to.
PLEASE GIVE IT ALL YOU HAVE TODAY! This one is only as hard as you make it.
PUMP THE MUSIC and LET’S GO!
Optional Extra Credit: (Pick 1 or 2 of these)
1.) 400m Farmer Carry with (2) 53/35lb Kettlebells. You can try 70/53s if you’re getting good at these.
2.) 10-12 Single DB Skull Crushers.
Rest 90sec. Repeat For 3 Total Sets.
3.) 12-15 DB Lateral Raises.
Rest 90sec. Repeat For 3 Total Sets.
4.) 1 Legless Rope Climb EMOM x 10min. Scaled Version is just 10 regular rope climbs at a moderate pace.

*Today’s metcon is a quick one for most of you, but it does take A LOT out of you if you give it everything you got! Don’t feel obligated to do any of this stuff if you don’t want to! It’s just here incase you’re feeling you want a little a more 🙂

Sweat:

1min. AMRAP:
Cal Row (Goals: 15-25cals)

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

1min. AMRAP:
Weighted DB Sit-Ups (Goals: 15+ reps)

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

1min. AMRAP:
Tricep Bench Dips (Goals: 15+ reps)
*Optional: Weighted

1min. AMRAP:
Single DB Bicep Curls (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 conditioning and some fun body sculpting stuff.

Choose any weights that feel like you can get in the “goal” rep ranges.

Movement Demos:

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

Tricep Bench Dips:
https://www.youtube.com/watch?v=JrHc1FBtVvM

Weighted DB Sit-Ups:
https://www.youtube.com/watch?v=7HOeW1m684I

Daily D:

Part 1:

Repeat this 2 times through. Going as HARD as possible at each station 🙂

1min. AMRAP:
Max Single dumbbell squat cleans 50/35lb.
https://www.youtube.com/watch?v=P8F-1I4UrrI

Rest 1min.

1min. AMRAP:
Max Double Unders

Rest 1min.

1min. AMRAP:
Max DB Push Press 50/35s

Rest 1min.

1min. AMRAP:
Max Toes-To-Bar

Rest 1min.

After the toes to bar, you rest 1min. and do the whole thing 1 more time. That’s 16min. total workout time.
Part 2:
Accumulate a 4min. Plank

*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap. We’ve done this a few times with hollow hold, but never just planks. If you wanna spice it up a little, you may add some weight to your back or extend the time to 5min.

Full Body Aesthetics Day 51 Cycle 8:

RECOVERY WEEK

Chest:
Barbell Incline Bench Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Legs:
10-12 DB Hack Squats w/ foam roller.
Rest 2min. Repeat For 3 Total Sets.
*If you do not have a foam roller, then just sliding against a slippery  wall with your shirt on can work also.
https://www.youtube.com/watch?v=3MqDWW3kEO0

Back:
5min. to get as many strict pull-ups as possible. Regular grip only. No underhand grip today. Hands shoulder width or wider the whole time.

Shoulders:
12-15 L-Sit DB Shoulder Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ait9UMX1G84

Biceps:
10-12 Banded Single DB Bicep Curl
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=w38C1mYr1Eo

Triceps:
10-12 Banded Tricep “Push” Down.
Rest 90sec. Repeat For 3 Total Sets.
*If  you have a cable machine, by all means, use it! This is the at home version.
https://www.youtube.com/watch?v=aTOiLN7ab40

Calves:
8 Rounds:
20sec. of Standing Bodyweight Calf Raises
10sec. Hold at the top
*Put your arms on a wall for balance.
*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises.
*Beginners should be around 10-12 reps every 20sec. Advanced can get 17-20 reps each 20sec. window.

————————————————-

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.”

Workouts of The Day April 12th 2021

Strength & Conditioning:

LAST WEEK before our deload week and then will start a NEW cycle the following Week.
A.) 6-8 Reps Back Squats
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) 15min. AMRAP:
25 Wall Balls (20/14)
600m Run or 50 Calorie Row
75 Overhead Squats 45/35lb bar
100 Double Unders
Can anyone make it back to the OHS on the 2nd round?!

Sweat:

5 rounds: (10min. CAP)
7 Pull-Ups
7 Dumbbell Thrusters (35’s / 25’s)
14 Dumbbell Walking Lunges (35’s / 25’s)

5 Rounds: (10min. CAP)
15/12 Cal Row
20 Wall Balls (20/14)

10min. to finish:
1min. Plank Hold
100 Russian Twists 5lb. (L+R=1)
1min. Plank Hold
100 Russian Twists 5lb.
1min. Plank Hold

Rest 3min. Between Each

Pay attention to the clock on the planks. If you drop before the minute, you owe me whatever time is left. I want that 5lb plate touching the floor on every rep on the twists too!

Daily D:

Part 1.)

3min. AMRAP:
10-12 DB Bench or Floor Press
*Max Strict Pull-Ups in remaining time…

Rest 60sec. Repeat For 4 Total Rounds.

*Round 2: Chin-Ups (underhand grip)
*Round 3: Regular Pull-Ups Again
*Round 4: Chin-Ups (underhand grip)

If you only have light DBs, then do 1min. of bench press reps straight before going to the pull-up bar.

Metcon
Metcon (AMRAP – Reps)
Part 2.)

7min. to get as far as possible…
10 Double DB Swings
10 Sit-Ups (anchor your feet under DBs)
20 Double DB Swings
20 Sit-Ups
30 Double DB Swings
30 Sit-Ups
40 Double DB Swings
40 Sit-Ups
50 Double DB Swings
50 Sit-Ups

Full Body Aesthetics Day 50 Cycle 8

RECOVERY WEEK

Legs:
Back Squats
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest/Back Superset:
15-20 Flat DB Bench Press
15-20 DB Seal Rows
Rest 2min. Repeat For 3 Total Sets.
*Little lighter weights than usual for high reps. Should feel like reps 18-20 are damn close to failure.

Shoulders/Tricep/Bicep Superset:
10-12 Barbell Upright Rows
10-12 DB Bilateral Tricep Extensions
10-12 DB Hammer Curls (Curl both at same time)
Rest 2min. Repeat For 3 Total Sets.

Abs:
1min. Weighted Plank on you hands
1min. Rest
Repeat For 4 Total Sets
*I recommend using a 45lb. for most men and 25lbs. for most women.

————————————————-

Seal Rows:
https://www.youtube.com/watch?v=n3lUlCoxfhY

Barbell Upright Rows:
https://www.youtube.com/watch?v=lS2Ua2vJI2E

DB Bilateral Tricep Extensions:
https://www.youtube.com/watch?v=7EUiaRGShlI

DB Hammer Curls:
https://www.youtube.com/watch?v=utlbzHMRUvQ

————————————————-

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.”

Workouts of the Day Saturday April 10th 2021

Strength & Conditioning:

Teams of 2. Only 1 person works at a time.

Split the reps however you like. “You go, I go” is probably the fastest.

60 Rounds:
2 Hang Power Cleans (185/135lbs.)
4 Wall Balls (30/20lb.)

Rest 5min.

30 Rounds:
4 Deadlifts (225/155lbs.)
6 Cal Row

I know the numbers look crazy, but I promise it goes quick!

The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 15-20sec. per round.

That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out.

Time CAP: 35min

Sweat:

Teams of 2! Only 1 person works at a time. Split the reps however you like!

5 min to get as far as possible…
20 Burpees
30 Barbell Front Squats 75/55lbs.
20 Cal Row
30 Sumo Deadlift High Pulls 75/55lbs.
20 Burpees
30 Barbell Front Squats 75/55lbs.
20 Cal Row

Rest 90 sec

10 min to get as far as possible…
30 Burpees
40 Barbell Front Squats 75/55lbs.
30 Cal Row
40 Sumo Deadlift High Pulls 75/55lbs.
30 Burpees
40 Barbell Front Squats 75/55lbs.
30 Cal Row

Rest 3 min

For Time! (Time CAP: 15min.)
40 Burpees
50 Barbell Front Squats 75/55lbs.
40 Cal Row
50 Sumo Deadlift High Pulls 75/55lbs.
40 Burpees
50 Barbell Front Squats 75/55lbs.
40 Cal Row

Can you finish that last section in the time after all that previous work!?! Gunna be a close one 🙂

Daily D:

“Density Saturday”

5min. of DB Lateral Lunges
*Switch sides every 5-10 reps nonstop

5min. of Single Arm DB Strict Shoulder Press
*Switch sides every 5-6 reps nonstop

5min. of Single Arm DB Bent Over Row
*Switch sides every 5-6 reps nonstop

5min. of Single DB Skull Crushers

5min. of Single DB Bicep Curls

—————————————————

– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

—————————————————

DB Lateral Lunges:
https://www.youtube.com/watch?v=J__i3h4-M4Y

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

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

Full Body Aesthetics Day 48 Cycle 8:

DENSITY SATURDAY!

Legs:
7min. of Back Rack Lunges
(Switching sides every 6-8 reps)

Chest:
7min. of Incline DB Bench Press

Back:
7min. of Single Arm DB Rows
(Switching sides every 6-8 reps)

Shoulders:
7min. of Leaning Lateral DB Raises
(Switching sides every 6-8 reps)
https://www.youtube.com/watch?v=oEyXGf2e35Q&pbjreload=101

Tricep/Bicep Superset:
7min. of:
6-8 Tricep “Pull” downs
Immediately into;
6-8 Supinated DB Curls

Abs:
7min. of 5 Plate Sit-Ups + 5 Reverse Plate Sit-Ups
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey

—————————————————-

Banded Tricep Pull-Downs:
https://www.youtube.com/watch?v=hbXUt-YYrPw

Supinated DB Curls:
https://www.youtube.com/watch?v=LRylj1o3bdI

—————————————————-

No matter what, your goal is to lift MORE TOTAL weight than you lifted last week. Ideally at-least 5% more. You can do that by getting more reps with the same weight as last week or by using a heavier weight and trying to get the same amount of reps. Up to you!

If you need more information on today’s piece, check last weeks description.

REST 3-4min. AFTER EACH STATION

—————————————————-

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” or reps in the case of Density Saturday’s.

Workouts of the Day Friday April 9th 2021

Strength & Conditioning:

A.) Strict Press (Double Progression Week 5)
6-8 Reps
superset with;
10-12 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.

Weighted Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to EVENTUALLY get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME.  So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far if you made the 3 sets.

Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) 30 Rounds:
5 Toes-To-Bar
3 Burpees
1 Thruster 95/65lbs.

ADV is 135/95lbs.

Time CAP: 18min.

Sweat:

3min. of work by 1min. of rest until you finish!

10/7 Cal Assault Bike
10 DB Push Press 50/35s
10 American KB Swings 53/35lb.
10 Toes-To-Bar

15/12 Cal Assault Bike
15 DB Push Press 50/35s
15 American KB Swings 53/35lb.
15 Toes-To-Bar

20/15 Cal Assault Bike
20 DB Push Press 50/35s
20 American KB Swings 53/35lb.
20 Toes-To-Bar

25/18 Cal Assault Bike
25 DB Push Press 50/35s
25 American KB Swings 53/35lb.
25 Toes-To-Bar

30/21 Cal Assault Bike
30 DB Push Press 50/35s
30 American KB Swings 53/35lb.
30 Toes-To-Bar

No matter where you’re at, you must rest every 3min. for 1min.

Time CAP: 36min.  (That’s 9 rounds of 3min. on by 1min. off)

RX+ is a 70/53lb. KB

Daily D:

Not gunna lie… This is gunna be rough…

2 Rounds For Time:
400m Farmer Carry with (2) 45/30lb DBs
100 Double Unders
400m Overhead Farmer Carry with (1) 45/30lb DB (200m on each arm)
100 Double Unders

I love this workout and we have done it a few times since the start of the daily d (3 year  ago).

It’s just nice to get out of the “normal” routine and do some different stuff. I hope you have fun and hate it all at the same time 😉

Feeling extra motivated and you have the time? You can go a little farther on the Carry’s

Full Body Aesthetics Day 47 Cycle 8:

Shoulders:
Barbell Push Press
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

Legs:
6-8 Heavy Barbell Hip Thrusts.
*Shoot for 5%+ more than last week
Rest 2-3min. Repeat For 3 Total Sets.

Chest/Back Superset:
8-10 Reverse Grip Flat Barbell Bench
Immediately into;
8-10 Supinated Grip Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.

Bicep:
8-10 Reverse Grip Barball Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk

Triceps:
10-12 Banded Single DB Overhead Extension.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=6q4il9hnYgE

Calves:
12-15 Single Leg Deficit Calf Raises on each leg.
– Rest 60sec. After the 2nd leg.
– Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1orsTuEvD88

—————————————————-
Reverse Grip Flat Bench:
https://www.youtube.com/watch?v=KEg2rbkSl6U

Supinated Barbell Row:
https://www.youtube.com/watch?v=D2YGzQ5G6J4

—————————————————-

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.”

Workouts of the Day Thursday April 8th 2021

Strength & Conditioning:

Wanted to try something new on Thursday’s and see how people feel about it. Technically, we should all be taking 2 days off of heavy weights per week,  so I wanted to try making Thursday’s a more “cardio/aesthetics” specific kinda day. So… Here’s what’s on the menu today:

(0-12min.)
4 Rounds:
150m Run or Row
20 Plate Sit Ups 45/25
50 Double Unders
15 Russian KB Swings 70/53lb.

(12-17min.)
5min. AMRAP:
8 Single DB Bicep Curls
8 Single DB Tricep Extensions

(18-30min.)
150m Run or Row
20 Plate Reverse Sit Ups 45/25
50 Double Unders
15 Russian KB Swings 70/53lb.

(30-35min.)
5min. AMRAP:
10 Lying Oblique Crunches (right)
10 Bodyweight Seated Knee Tucks
10 Lying Oblique Crunches (left)
10 Bodyweight Seated Knee Tucks

– Notice there is a 1min. rest after the arm station. Use whatever weight feels right there ideally for both movements. Same for the bench.. Use what you can move through, with very little breaks.

Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0

Lying Oblique Crunches:
https://www.youtube.com/watch?v=6pAbY3muxoE

Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Single DB Tricep Extensions:
https://www.youtube.com/watch?v=ERVu9ZNhrSA

Sweat:

10 Pull-Ups

20 Wall Balls (20/14lb.)
10 Pull-Ups

30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups

40 Push-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups

50 Front Rack Lunges (75/55lb bar)
40 Push-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups

60 Cals of Choice
50 Front Rack Lunges (75/55lb bar)
40 Push-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups

No rest between sections! Accumulator style! So a new movement gets added to the list each round. These are always super fun challenges with a great rep scheme that keeps you moving. Can you finish this one in under 35min!?

Daily D:

10min. to get as far as possible…
3-6-9-12-15….
DB Squat Clean thruster 35/20s
*30 Double Unders after each set

Rest 3min.

10min. to get as far as possible…
3-6-9-12-15…
Renegade Row + DB Deadlift 35/20s
*100m Run after each set

*The renegade row is a push up on your DBs plus a single arm Row on each side, then hop your feet up between your hands and deadlift the DBs
Keepin the DBs light today so you can move!
I also love the idea of that 100m Run being like a 4x20m Shuttle Sprint if you wanna switch it up!

Full Body Aesthetics Day 46 Cycle 8: REST DAY

Workouts of the Day Wednesday April 7th 2021

Strength & Conditioning:

A.) Deadlift (Double Progression Week 6)
6-8 Reps
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to EVENTUALLY get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME.  So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far if you made the 3 sets.

Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) 3 min work followed by 90 Sec rest:
3min. AMRAP:
5 Bench Press (185/105)
5 Pull-Ups

3min. AMRAP:
8 Front Rack Lunges (95/65lbs.)
30 Double Unders

3min. AMRAP:
5 Bench Press
5 Pull-Ups

3min. AMRAP:
8 Front Rack Lunges
30 Double Unders

Rest 90sec. Between AMRAP’s

ADV is Chest-To-Bar Pull-Ups

These numbers should never get so hard that you are failing at any point. If you need to bump the upper body section down to 3 and 3 to keep moving, do it! If the weight is too heavy, scale it down a little. Too easy? Scale it up a little.

Sweat:

8min. Running Clock…
500m Row
400m Run
25 DB Deadlifts 70/50s
Max “Abs” in remaining time

Rest 2min. Repeat 4 times total

*Round 1 “Abs”: Sit-Ups
*Round 2 “Abs”: Seated Knee Tucks
*Round 3 “Abs”: DB Russian Twists 35/20lb.
*Round 4 “Abs”: Plank Hold

Make sure both sides of the DBs touch ground on each side! I want that extra range of motion! #BootyWerk

On the seated Knee Tucks, you may add weight like this:
https://www.youtube.com/watch?v=OFiw8ZJHKcg

Daily D:

3min. AMRAP:
20 Alternating Push-Ups
*Max Alternating DB Lunges in remaining time… (50/35s)

Rest 60sec. Repeat For 4 Total Rounds.

*Round 2: Alternating DB Snatches
*Round 3: Lunges again
*Round 4: Alternating DB Snatches

Advanced athletes can shoot for 30 push-ups each round if 20 is too easy. I recommend switching sides every 5 reps on those.

Alternating Push-Ups:
https://www.youtube.com/watch?v=u__CyybrATU

Part 2.)  “Abs on Abs”

Every 2min. x 5 Rounds:
1min. Plank on your hands
15 Toes-To-Bar

*Any remaining time  left is rest! This gets a lot harder than it seems 🙂
*Advanced can add 1 or 2 more rounds if you like!

Full Body Aesthetics Day 45 Cycle 8:

Legs:
Sumo Stance Deadlift
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
https://www.youtube.com/watch?v=-4LhLB5P6-8

Chest: (decline emphasis)
30sec. of Max Effort Feet Elevated Push-Ups
30sec. REST
Repeat For 5 Total Sets.

Back:
8-10 Landmine Rows on each arm.
*Use straps today if you can! Helps a lot with grip, so that you can really go heavy.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8-tAr3poW3w

Shoulders:
10-12 BulletProof Shoulder Complexes.
Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CAAv8q3HRDI/

Biceps:
8-10 Alternating DB Curls. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY

Triceps:
1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=9itKVKnUFsg

Abs:
20sec. of Weighted Seated Knee Tucks
10sec. of REST
Repeat For 8 Total Sets (4min. total)
https://www.youtube.com/watch?v=OFiw8ZJHKcg

—————————————

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.”