Workout of the Day Saturday June 19th 2021

CrossFit:

For Time:  “You go, I go style”

20 Rounds: (10 Rounds Each)
5 Power Snatch (95/65lbs.)
6 Cal Bike or Row
7 Toes-To-Bar

Immediately into;

20 Rounds: (10 Rounds Each)
5 Power Cleans (135/95lbs.)
6 Cal Bike or Row
7 Toes-To-Bar

This should be a fun one today! Looking forward to seeing some times on this one!

Snatches and Cleans are all from the ground!

Time CAP: 35min.

Sweat:

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Run 400m Then Do Max TTB
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Back Squats @135/95
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max TTB
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Back Squats @135/95

Rest 5min. Repeat with a row and some new movements 🙂

On a 15-minute clock, for max reps each round…

From 0:00-3:00, Row 500m Then Do Max Russian KB Swings (70/53lb.)
Rest 1 minute
From 4:00-7:00, Row 500m Then Do Max Push-Ups (goal: 20+)
Rest 1 minute
From 8:00-11:00, Row 500m Then Do Max Russian KB Swings (70/53lb.)
Rest 1 minute
From 12:00-15:00, Row 500m Then Do Max Push-Ups

It’s essentially 3min. AMRAPs with a 1min. rest between 🙂

Daily D:

Every 60sec. until finished…
5 Pull-Ups
Max Single Arm Devil Press in remaining time…

Workout is over when you reach 100 Single Arm Devil Presses. Weight: 50/35lb. Advanced: 70/50lb.

Full Body Aesthetics Day 6 Cycle 10: Rest Day

 

Workout of the Day Friday June 18th 2021

CrossFit:

A.) 20-25min. Flex Friday Lifting Window:

Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉

1.)Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
*If you’ve been sticking with this one each week, keep trying to go heavier each week 🙂

2.) Incline Seal Rows
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=iDf_T_TGTD8

3.) Zottman Curls
– 3 sets of 8-10 reps on EACH arm.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=mcpWXdcBxKw

4.) Single DB Skull Crusher with a PAUSE
– 3 sets of 10-12 reps.
– Rest 1sec. at the bottom of every rep
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=8hedOkw0Fnw

5.) Standing Barbell Calf Raises:
– 3 sets of 12-15 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=G4RJBMAoypw

*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set

Metcon
Metcon (AMRAP – Reps)
15min. Running Clock…
Run 200m
Row 800m
Run 400m
Row 400m
Run 800m
Row 200m
Max Burpees in remaining time…

How many burpees can you get!?

Booty Crew:

A.) EMOM 10 min

10 Deficit Hip Thrusts

B.) EMOM 10 min

15 Barbell GLute Bridges

*Your choice of a hold or pulses at the end of each set

C.) 40 min to get through as much as possible:

*10 HS Kick Ups After each movement

100 Skaters

50 Barbell Muscle Clean and Press

100 RDL Hops

50 Barbell Biceps Curls

100 Reverse Skaters

50 6-Ways

100 Jumping Lunges

50 Banded Triceps Extensions

Sweat:

EMOM x 5min.
12/10 Cal Row

Rest 1min.

EMOM x 5min. (in the same min)
4 Devil Press 35/25
8 Wall Balls 20/14

Rest 1min.

EMOM x 5min.
45sec. of Plank
15sec. Rest

Rest 1min.

EMOM x 5min.
12/10 Cal Bike

Rest 1min.

EMOM x 5min. (in the same min)
4 Devil Press 35/25
8 Wall Balls 20/14

Rest 1min.

EMOM x 5min.
30sec. of DB Russian Twists 35/25lbs.
30sec. Rest

This is going to be a nasty one! If you need to scale anything, try and keep the work on the cardio and wall ball sections to 40sec. Anything less is most likely too easy and more then that will most likely not be repeatable

Daily D:

Part 1.) “My Leggies”

20 DB Goblet Squats
15 Air Squats
10 Jumping Lunges (L+R= 2 reps)
Rest 60sec. Repeat For 4 Total Sets

Part 2.) “High Heart-Rate Hammy’s”

10min. AMRAP:
10 DB Single Leg RDL’s (5 each leg)
15 Push-Ups

Part 3.)

3min. AMRAP:
Seated Knee Tucks
*Get as many as you can!

Full Body Aesthetics Day 5 Cycle 10:

DENSITY FRIDAY IS BACK!!!

Legs:
7min. of Barbell Hip Thrust

Chest:
7min. of Incline DB Bench Press

Back:
7min. of Strict Pull-Ups
*Overhand grip the entire time. No underhand grip. However, you may switch from close grip to wide grip at any time.

Shoulders:
7min. of Leaning DB Lateral Raises
*Switching sides every 6-8 reps nonstop
https://www.youtube.com/watch?v=oEyXGf2e35Q

Triceps:
7min. of Weighted Bench Dips
https://www.youtube.com/watch?v=JrHc1FBtVvM

Biceps:
7min. of Single Arm DB Crossbody Curls
*Switching sides every 5-6 reps nonstop
https://www.youtube.com/watch?v=eWTiLEhQWQI

Calves/Abs Superset:
7min. of….
6-8 Deficit Single Leg DB Calf Raises (right)
6-8 Deficit Single Leg DB Calf Raises (left)
6-8 Hanging Weighted Knee Raises
*You are going to need 2 separate weights on this one as the calf weight will be much heavier. Keep everything close by and keep moving as fast as you can but with good quality movement.

Deficit Single Leg DB Calf Raises:
https://www.youtube.com/watch?v=1orsTuEvD88

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

Be sure to write down what weights you used and how many reps you got on each section. Adding up your total weight lifted throughout the session is what is going to matter most. We will do the same movements next week and your goal will be to either get a few more reps or do more weight with less reps total, but still have more volume overall. For example.) 100 hip thrusts with 100lb. = 10,000lbs. Your goal next week can be 115lbs for 90 reps total (10,350lbs.) OR 100lbs. for more than 100 reps.

No matter what, your goal is to lift MORE TOTAL weight than you lifted on the previous week.

For the weight, pick something that you can do about 10-15 reps with on the first set.. Then chip away with sets of  6-8 reps continuously with short rest breaks (15-20sec. a pop) for the rest of the time (unless I specified something different). It’s kind of hard to mess up which weight to use because no matter what, it will eventually get hard. And beating your score next week will still be hard.. So don’t stress. Just have fun 🙂

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.”

Workout of the Day Thursday June 17th 2021

CrossFit:

A.) Power Clean (Week 7)
After warm up sets complete:
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%

*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the cards today, then try 95% for 2.

GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 7)
After warm up sets complete:
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: New 1 Rep Max Attempt!

Rest 2-3min. After Each Superset

B.) 10 Rounds For Time:
3 Power Snatches
4 Hang Power Cleans
5 Thrusters
6 Push Press

This is a lot harder than it looks! I suggest trying as hard as you can to get each round completely unbroken before you take a rest break.
RX: 95/65
ADV: 115/75

Sweat:

“12 Days  of Christmas Style”

15min. to finish…
200m Run
4 DB Deadlifts 70/50s
6 Box Jumps 20″
8 Pull-Ups
10 Cal Assault Bike
12 Burpees

Rest 5min.

15min. to complete it backwards…
12 Burpees
10 Cal Assault Bike
8 Pull-Ups
6 Box Jumps 20″
4 DB Deadlifts 70/50s
200m Run

Goes like this…
200m run…
then;
4 DB Deadlifts + 200m Run
then;
6 Box Jumps + 4 DB Deadlifts + 200m Run
then;
8 Pull-Ups, 6 Box Jumps + 4 DB Deadlifts + 200m Run
…all the way to 12 Burpees and back down to the run. Like the way you sing “12 days of Xmas.”

Rest the 5min. and do it in reverse 🙂

Weights are 45/30s

Daily D:

7 Rounds:
7 Handstand Push-Ups
7 Thrusters (45/30s)

Rest 3min.

7 Rounds:
7 Knees-to-Elbows
7 Burpee Deadlifts (45/30s)

Advanced Options:
1.) Do your HSPUs in the DBs
2.) Use 50/35s
3.) Both 1 and 2

Full Body Aesthetics Day 4 Cycle 10:

Legs/Glutes:
Sumo Deadlifts
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set. NO Resting at the bottom of the rep for more than 1-2sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets
*If you do not know your SUMO 1 rep max, you can use your traditional 1 rep max for now. Most newer athletes to this movement lift about the same for both in the beginning. Then lift considerably more with sumo later on.
https://www.youtube.com/watch?v=YFiYy_GW0UE

Chest:
12-15 Decline Weighted Push-Ups
Rest 90sec. Repeat For 3 Total Sets.
*Notice the new addition of the DBs in the hands.
*If you have access  to a decline bench, you can use that instead!
https://www.youtube.com/watch?v=EsE1A2kngx8

Back:
2 Position Landmine Rows. 8-10 reps in EACH position on both sides. That’s 16-20 reps per side. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI

Shoulders:
8-10 Kneeling Landmine Shoulder Press
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=vg8hqe-iB-o

Triceps:
10-12 Banded Tricep “PULL” downs (underhand grip).
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it!
https://www.youtube.com/watch?v=bq-B1r63N5A

Biceps:
10-12 Banded DB Bicep Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=vRCDp7a2GQg

Abs:
10-15 Heavy weighted DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=7HOeW1m684I

————————————————-

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.”

Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.

Workout of the Day Wed June 16th 2021

CrossFit:

“CARDIO WEDNESDAY”

Work in groups of 3 or more and share DBs, Barbells and Cardio equipment! Everyone can start at a different station and rotate through just take time before the workout to practice where you are rotating to.

5 Rounds:

40sec. of Assault Bike or Row
20sec. of Rest

40sec. of Deadlifts (135/95)
20sec. of Rest

40sec. of Double Unders
20sec. of Rest

40sec. of Pull-Ups
20sec. of Rest

40sec. of DB Bench Press (50/25s)
20sec. of Rest

40sec. of Weighted Sit-Ups (50/35lb.)
20sec. of Rest

Shoot for MAX REPS at each 40sec. station. When the time is up, you switch to the next station. Do not stay on the same station for all 5 rounds. This is 30 total minutes.

I want the Weighted Sit-Ups to look just like this:
https://www.youtube.com/watch?v=7HOeW1m684I

Booty Crew:

A.) AMRAP 20min:

5-15 Heavy Hip Thrusts

12 Barbell Sumo Deadlifts

12-15 DB Chest Flys

*Today might be a good day to do dead stop reps where each rep comes to a full rest on the floor. I also like the idea of a long pause at the end of the set or max pulses. You pick what fires you up most!

B.) AMRAP 20 min:

12-15 Double Deficit Split Squats

30e Banded Fire Hydrants

12-15 DB Skull Crushers

C.) AMRAP 20 min:

50 Waking Linges

40 Barbell Push Press

30 Weighted Pistols to the Bench

20 Push Ups

10 Pull Ups

*If you finish start again!

Sweat:

4 Rounds:
(0-2min.)
Row 500m
(2-4min.)
Max Alt. DB Snatches 45/30s
(4-5min.)
Max Double Unders
(5-6min.)
Max DB Thrusters 45/30s
(6-7min.)
Max Sit-Ups (optional: with a 45/30lb. DB)

(Rest 2min.)

Each round is 9min. Restart the clock each time. 36min. total.

The weighted sit-up option looks like this:
https://www.youtube.com/watch?v=7HOeW1m684I

Daily D:

Part 1.) “Shoulder BURNER”

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.

Part 2.) “Abs + Cardio”

7min. AMRAP:
30 Double Unders
7 Toes-To-Bar

Part 3.) “Upper Finisher”

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 10: REST DAY

Workout of the Day Tuesday June 15th 2021

CrossFit:

A.) Push Press or Push Jerk (Week 7)
After warm up sets complete:
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: NEW 1 Rep Max Attempt

**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 4 weeks as we continue to build on it.

For Time:
5 Rounds:
5 Toes-To-Bar
5 Wall Ball (20/14lb.)
5 American KB Swings (70/53lb.)

4 Rounds:
6 Toes-To-Bar
6 Wall Ball (20/14lb.)
6 American KB Swings (70/53lb.)

3 Rounds:
7 Toes-To-Bar
7 Wall Ball (20/14lb.)
7 American KB Swings (70/53lb.)

2 Rounds:
8 Toes-To-Bar
8 Wall Ball (20/14lb.)
8 American KB Swings (70/53lb.)

1 Rounds:
9 Toes-To-Bar
9 Wall Ball (20/14lb.)
9 American KB Swings (70/53lb.)

Time CAP: 18min.

Sweat:

5min. AMRAP:
5-10-15-20-25
Pull-Ups
10-15-20-25-30
Wall Balls (20/14lb.)
15-20-25-30-35
Push-Ups
20-25-30-35-40
Russian KB Swings (70/53)

Rest 2min.

10min. AMRAP:
(Repeat the same workout from beginning)

Rest 3min.

15min. AMRAP:
(Repeat the same workout from beginning)
*If you finish in less than 15min. then you can stop 🙂

Trying to get as far as possible on each of the first 2 AMRAPs. Then giving it everything you go to finish that last section!

Interested to see if anyone can finish that last one!

Daily D:

Part 1.) “Decline Chest + Back”

60sec. of Max Effort Feet Elevated Push-Ups
60sec. of Chin-Ups (underhand grip)
60sec. REST
Repeat For 3 Total Rounds

Part 2.) “Arms”

10-12 Vertical Single DB Curls
10-12 Single DB Overhead Tricep Extension
Rest 90sec. Repeat For 3 Total Sets.
*Links Below

Part 3.) “Core Work”

For Time:
100 Double DB Swings
*Choose a weight here that takes you between 7-10min. to finish. You should have to break 3-4 times. If you can do it all in 1 set that’s too light!

Vertical Single DB Curl:
https://www.youtube.com/watch?v=oIPx66RnnYo

Single DB Overhead Tricep Extension:
*Use a band like the video for extra resistance if you have it! This is a great way to get the most out of only having a few sets of DBs available.
https://www.youtube.com/watch?v=6q4il9hnYgE

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

Double DB Swings:
https://www.youtube.com/watch?v=C9rlP_K0yNg

Full Body Aesthetics Day 2 Cycle 10:

Shoulders:
Barbell Strict Press
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set. NO Resting at the top of the rep for more than  2-3sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets

Legs:
8-10 Banded Single Leg DB RDL’s +
8-10 Banded Long Lunges
(16-20 reps per side)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PDcfEhAj7rU

Chest:
12-15 Banded incline Fly’s
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! If you have neither, than light DBs work just fine also.
https://www.youtube.com/watch?v=NqUnIB–kAw

Back:
8-10 Single Arm Plank DB Row on each arm
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=A9BMGtYbFgI

Triceps:
10-12 Close Grip Bench Press. (Flat Bench)
Rest 2min. Repeat For 3 Total Sets.
*All you need here is a “shoulder width grip.” For some you, it may be just SLIGHTLY closer, but ultimately, closer is not better here. If you feel it in your chest more than your arms, slide your hands in just a little more until it feels just right.

Biceps:
10-12 Supinated DB Curls.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ZG7wZqEScTs

Calves:
12-15 Standing Barbell Calf Raises
Rest 60sec. Repeat For 4 Total Sets.
*Try to hit this at close to 100% effort on all 4 sets.

————————————————-

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.”

Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.

Workout of the Day Mon June 14th 2021

CrossFit:

A.) Back Rack Lunge (Double Progression Week 7)
4-6 Reps on EACH leg
SUPERSET with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

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

B.) Get as far as possible in 18min….
50 Cal Row or Bike or 600m Run
10 Box Step-Ups with (1) 44/35lb KB or DB
40 Cal Row or Bike or 500m Run
20 Box Step-Ups with (1) 44/35lb KB or DB
30 Cal Row or Bike or 400m Run
30 Box Step-Ups with (1) 44/35lb KB or DB
20 Cal Row or Bike or 300m Run
40 Box Step-Ups with (1) 44/35lb KB or DB
10 Cal Row or Bike or 200m Run
50 Box Step-Ups with (1) 44/35lb KB or DB
*You may start from the top down or the bottom up. Your choice today 🙂

Left + Right on the step-up is 2 reps.
*Remember to step DOWN with both legs don’t just use your dominant side every time!

You may hold the DB anyway you like. On your shoulder is most likely the easiest. Just make sure you alternate sides about halfway through every set.

Time wise, I do not think anyone will finish this one, but just incase you do, put the whole 300 reps and your time on the board!

Booty Crew:

A.) 4x 

2 min Hip Thrusts  (banded or deficit, your choice)

2 min Reverse Deficit Lunges (DB or Barbell)

1 min rest

B.) 4x

2 min Heavy Step Ups (barbell or DBs)

1 min each side – Side Lying Plate Abductions

1 min Rest

C.) 4x :45/:15

A-Squats

DB Snatch

Banded Skaters

KB Swings

Sweat:

5 Rounds:
Min. 1)15/12 Cal Row
Min. 2) 10-15 Barbell Push Press (95/65lb.)
Min. 3) 10-15 Weighted Hanging Knee Raises
Min. 4)15/12 Cal Assault Bike
Min. 5) 10-15 Front Squats (95/65lbs.)
Min. 6) 10-15 Weighted Bench Dips
Min. 7) Rest

Fun EMOM today 🙂

For the 10-15 reps, the main goal is to start with as many as you can at first and then if you get tired and can’t get the same amount of reps, no prob! You should always shooting for about 15sec. of rest between each minute. So plan your weights and reps accordingly there. Too much rest and you need to make it a little harder. Not enough rest and maybe you need to scale the weight or reps back a bit.

Daily D:

Part 1.)

8-10 DB Bulgarian Split Squats
Immediately into;
15-20 Weighted Sit-Ups
Rest 2min. Repeat For 3 Total Working Sets.

Part 2.)

For Time:
10-9-8-7-6-5-4-3-2-1
Double DB Snatches 45/30s
1-2-3-4-5-6-7-8-9-10
Burpees

*To clarify, you are doing 10 Double DB Snatches, then 1 burpee… Then 9 Double DB Snatches, then 2 burpees… Then 8 Double DB Snatches, then 3 burpees… Until you get to 1 Double DB Snatch and 10 burpees.

Part 3.) Optional

50 Lying Oblique Crunches (25ea. side)
*Break it up however you like, but finish as fast as you can with good quality movement.

Full Body Aesthetics Day 1 Cycle 10:

Alright everyone, the NEW cycle is finally here! It will be 4 days per week (with the optional conditioning day) and 12 weeks long. Every 4th week will be a deload week like in the past cycles.

The strength template is a little different than the last cycle however. Instead of double progression, we are going to be using a 5/3/1 style. On every 3rd week of the month, you will be shooting for new personal records with 95% of your 1 rep max. Then on the very last 4 week  cycle, we will go for a new all time 1 rep max. We also have the new addition of “Density Friday’s.” I will write more details on that on Friday’s workout. However, I bet it’s the one day of the week you look forward to the most! You’ll see why soon 🙂

Legs:
Back Squats
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set. NO Resting at the top of the rep for more than  2-3sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest:
8-10 Flat DB Bench Press
Rest 90sec. Repeat For 3 Total Sets.

Back:
8-10 Barbell Bent Over Rows
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yElnUE0j390

Shoulders:
8-10 Supinated Barbell Front Raises
Immediately into;
8-10 Regular Grip Barbell Front Raises
Rest 90sec. Repeat For 3 Total Sets.
*Video shows supinated grip. Then just flip to regular overhand grip.
https://www.youtube.com/watch?v=gJFN4YJzhJA

Triceps:
12-15 Double DB Overhead Extensions.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=XRFyTPqBcT4

Biceps:
12-15 DB Hammer Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=jQ-ksIi6edY

Abs:
3 sets of Landmine 21’s.
Rest 60sec. Between Sets.
*Add some weight if you’re strong at these 🙂
https://www.youtube.com/watch?v=J99PE_At6hQ

————————————————-

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.”

Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.

Workout of the Day Saturday June 12th 2021

CrossFit:

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

0-2min.
40/30 Cal Bike or Row

2-4min.
30 Power Snatches 95/65lbs.

4-6min.
30 burpees

6-8min.
30 Power Clean and Jerks 95/65lbs.

8-10min.
30 Pull-ups

Rest 1min. Repeat For 3 Total Rounds.

Gotta hustle to stay in those time caps! The first round might not get ya, but… That 2nd and 3rd round is gunna get SPICY 🙂

ADV Options: (Pick 1 or all 3)
1.) 20 reps for the olympic lifts with 135/95
2.) 20 Muscle Ups or 40 pull-ups
3.) 50/35 Cals

Sweat:

TEAM Sweat Marathon 🙂

35min. to finish…

150 Calorie Row
*Switching Every 15 Cals

Immediately into;

100 Alternating DB Lunges (50/35s)
*Switching Every 10 Reps (Left + Right = 2)

Immediately into;

50 Burpee Box Jumps (24/20″)
*Switching Every 5 Reps

Then;

120 Calorie Row
*Switching Every 12 Cals

Immediately into;

80 Alternating DB Lunges (50/35s)
*Switching Every 8 Reps (Left + Right = 2)

Immediately into;

40 Burpee Box Jumps (24/20″)
*Switching Every 4 Reps

Then;

90 Calorie Row
*Switching Every 9 Cals

Immediately into;

60 Alternating DB Lunges (50/35s)
*Switching Every 6 Reps (Left + Right = 2)

Immediately into;

30 Burpee Box Jumps (24/20″)
*Switching Every 3 Reps

NOW THIS is going to be a FUN Challenge!

To make it easier to remember, just know that the row is 30 cals less on each new round, the lunges are 20 reps less, and the burpee box jumps are 10 less. Reps are always evenly split.

Can you finish!?

Daily D:

For Time:
75 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Toes-To-Bar

Rest 90sec. Repeat For 5 Total Rounds.

Score is your SLOWEST round. Try and stay within 10sec. of every round. So you’re going HARD, but not everything you have.
This gunna be a tough, but a very fun one!

Little more interval style today.

If you have some heavier DBs, you may beef up the thrusters and cut it to just 10 reps. Like maybe a pair of 60 or 70s for men and 45s for the ladies. Just an option.

I don’t like making general warm-ups for everyone, because I feel as though everyone should be individualized here, but I would do something like this… (just as an idea)

200-400m Run

Immediately into;

1min. of single unders
7 DB thrusters with half the weight
10 Kipping Swings
2 Inchworms

Rest 30-60sec.

30sec. of double unders
5 DB thrusters with working weight
7 Toes-To-Bar
2 Inchworms

Then hit the workout

Full Body Aesthetics Day 54 Cycle 9:

DELOAD WEEK. New Cycle Starts Monday!

Shoulders:
6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Chest:
15 Push-Ups
15 High Band Fly’s (right)
15 Push-Ups
15 High Band Fly’s (left)
Rest 60sec. Repeat For 4 Total Sets
*Give yourself 8-10min. for this section. If you need to, cut the reps down to 10s (maybe even 8s for ladies). We did a version of this 2 weeks ago and it was TOUGH.
https://www.youtube.com/watch?v=ZT3FN9KAhvg

Back:
10-12 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=L_Z8jqKqQ58

Tricep:
10-12 Double DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=tNeZvc-sknI

Biceps:
10-12 Straight Bar Barbell Curls. (regular grip)
Rest 90sec. Repeat For 3 Total Sets

Calves:
30 Rep Seated DB Calf Raises
*10 Reps with toes facing forward
*10 Reps with toes facing inward
*10 Reps with toes facing outward
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=WSOtYQLefI8

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements 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 working sets, 6 reps performed per set, 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….

————————————————-

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.”

Workout of the Day Friday June 11th

CrossFit:

20-25min. Flex Friday Lifting Window:

Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉

1.)Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
*If you’ve been sticking with this one each week, keep trying to go heavier each week 🙂

2.) Banded Face Pulls (Rear Delts)
– 3 sets of 15-20 reps.
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=43P-I43uzRw

3.) Barbell Ab Rollouts
– 3 sets of 10-12 reps.
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=WTJEESE8Hhg

4.) Weight Bench Dips
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=JrHc1FBtVvM

5.) 3 Point Landmine Row
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets
https://www.youtube.com/watch?v=Xe9qTmZ_dMI

*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set

B.) 15min. to get as far as possible…
1-2-3-4-5-6-7-8-9-10
Devil Press 45/30s
200m Run

Essentially, there is a 200m run after EVERY set of Devil Presses.

*You can share DBs with a buddy if you need to, since usually someone will be running.

There’s 10 total 200m Runs. However, with 15min as a time cap today, I don’t think anyone will finish this…

Prove me wrong ??

Booty Crew: EMOM DAY

A.) EMOM 10min 

10 Hip Thrusts

*lets go banded today with a hold at the end of each set until the :30-:35 second mark each min!

B.) EMOM 10 min

15 Barbell Glute Bridges

*Banded again and your choice of a hold or pulses at the end of each set

C.) 40 min to get through as much as possible: 

*10 HS Kick Ups b/w each exercise

100 Squat Jacks

50 Push Ups

100 Banded Abductions at the top of Hip Thrust (no weight)

50 Upright Rows (Barbell or DB)

100 Walking Lunges (weighted or un-weighted)

50 Biceps Curl & OH Press

100 Step Downs

*If you finish you can keep adding exercises of your choice 100 then 50!

*Don’t forget your HS kick ups between exercises!

Sweat:

4min. AMRAP:
20/15 Cal Bike
15 Bench Press
Max Pull-Ups in remaining time…

4min. AMRAP:
20 Pull-Ups
15/12 Cal Bike
Max Bench Press in remaining time…

4min. AMRAP:
20 Bench Press
15 Pull-Ups
Max Cal Bike in remaining time…

Rest 2min. After EACH Section. Repeat Entire Cycle 2 Times Through.

Notice how the movements swap positions on this workout. I really want you going for broke on the max effort sections of the workout to make that 2min. rest  feel needed.

On the bench press, you may use a barbell or DBs today. Just pick a weight that is challenging, but that you also don’t have to break up too much. We only have 4min. on each section.

Daily D:

“Flex Friday”

5min. of Single DB Cleavage Cutters for Max Reps

5min. of Single Arm DB Bent Over Rows for Max Reps (Switch sides every 5-7 reps nonstop)

5min. of Single DB Hip Thrusts for Max Reps

5min. of Single DB Skull Crushers for Max Reps

– Rest 1min. 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 20-25 reps. Then start chipping away at sets of 8-10 for the remaining time (Unless otherwise specified).Single DB Cleavage Cutter:
https://www.youtube.com/watch?v=GEWgxUYNYxASingle DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU

Full Body Aesthetics Day 53 Cycle 9:

DELOAD WEEK. New Cycle Starts Monday!

Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
https://www.youtube.com/watch?v=qMGQYZL7DnU

Chest:
10-12 Reverse Grip Flat Barbell Bench Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=KEg2rbkSl6U

Back:
8-10 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY

Shoulders:
12-15 Barbell Bent Over Lateral Raise.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=f35NduDZUtE

Triceps:
3 sets of Lee Priest Tricep Extensions to FAILURE. Rest 90sec. Repeat For 3 Total Sets.
*Your goal is to just keep solid form and get as many as possible. You can drop to your knees or adjust  the bar height at any time to scale it. Ideally you get between 15-20 reps each time.
https://www.youtube.com/watch?v=9itKVKnUFsg

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

Abs:
*Here’s a repeat from day 32. Let’s see how far you can get this time 🙂

6min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…
https://www.youtube.com/watch?v=sseKZexnDkM

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements 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 working sets, 6 reps performed per set, 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….

————————————————-

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.”

Workout of the Day Thursday June 10th

CrossFit:

A.) Power Clean (Week 6)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: 3 reps at 90%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 6)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)Rest 2-3min. After Each Superset

B.) For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar)
*After each set of Thrusters complete both:
15/12 Cal Row or Bike or 200m Run
10 Toes-To-BarTime CAP: 18min.

Sweat:

Every 5min. x 7 rounds:
200m Run
200m Row
50 Double Unders
10 Back Squats 95/65
10 SDHP’s 95/65

This is going to be a lot harder than you think so pace yourself here… If you think you can RX+ this bad boy at 135/95, then go for it!

Try not to do a round faster than what’s repeatable. Then the last round, go for broke 🙂

Daily D:

For Time:
100 Double Unders
90 Air Squats
80 Sit-ups
70 Alt. Hang DB Snatches 45/30lb
60 Push-UPs
50 Clapping Flutter Kicks (L+R=2)
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R =1)
20 DB Power Cleans 45/30s
10 Toes-To-Bar

Fun chipper today! Post those scores 🙂

Clapping Flutter Kicks:
https://www.youtube.com/watch?v=or7bn1zuImo

Full Body Aesthetics Day 53 Cycle 9

DELOAD WEEK. New Cycle Starts Monday!

Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
https://www.youtube.com/watch?v=qMGQYZL7DnU

Chest:
10-12 Reverse Grip Flat Barbell Bench Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=KEg2rbkSl6U

Back:
8-10 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY

Shoulders:
12-15 Barbell Bent Over Lateral Raise.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=f35NduDZUtE

Triceps:
3 sets of Lee Priest Tricep Extensions to FAILURE. Rest 90sec. Repeat For 3 Total Sets.
*Your goal is to just keep solid form and get as many as possible. You can drop to your knees or adjust  the bar height at any time to scale it. Ideally you get between 15-20 reps each time.
https://www.youtube.com/watch?v=9itKVKnUFsg

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

Abs:
*Here’s a repeat from day 32. Let’s see how far you can get this time 🙂

6min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…
https://www.youtube.com/watch?v=sseKZexnDkM

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements 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 working sets, 6 reps performed per set, 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….

————————————————-

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.”