Workout of the Day Saturday Sept 25th 2021

We gotta make up for last year and have 2x the parties and fun! Join us for an 80’s themed Partner & a Pumpkin Scavenger Hunt WOD that will take you and your partner WODing all over PB. And more halloween fun on Oct 30th at our annual Halloween Potluck Rager! Friends and family who are over 21 are welcome for both events.

CrossFit:

100 Rounds For Time: (50 each)

“I Go, You Go Style”

-1 Burpee Deadlift
-1 Burpee Power Clean
-1 Burpee Squat Clean

Time CAP: 40min.

Men’s RX: 135lbs.
Men’s ADV: 155lbs.

Women’s RX: 95lbs.
Women’s ADV: 105lbs.

*Partner number 1 must complete the entire round before partner 2 can hop in.

*Something we have never done before today… Every movement starts with a burpee. However, your hands  never leave the bar… While keeping your hands on the bar, drop down and touch  your chest to the bar and then perform the movement. 3 reps will go by fast, but for 100 rounds… It’s going to get tough about halfway through… Let’s see if you can finish in the 40min. time cap 🙂

Sweat:

“Team Cardio + Abs”

35min. AMRAP:
50 Cal Bike
50 Cal Row
50 DB Deadlifts (70/50s)
50 Box Jump Overs (24/20″)
50 Toes-To-Bar
50 Sit-Ups
50 Russian Twists with 45/30lb DB

… Then 40 of all that
… Then 30 of all that
… Then 20 of all that
… Then 10 of all that

*Teams of 2. Only 1 person works at a time. Feel free to trade the row for a ski, but no back and forth, that’s your machine the whole time. Can you finish?

Left + Right = 1 rep on russian twists.

Daily D:

A.) Complete a Max effort set of Heel Elevated DB Goblet Squats

Then, immediately go into a max effort set of:

Weighted DB Sit-Ups

Rest 2min. Repeat For 3 Total Sets.

Weight suggestions:
Something that gets you between 10-15 reps on each movements.

———————————————-

Heels Elevated DB Goblet Squat:
*You can use anything for the heel raise. A book works great also.
https://www.youtube.com/watch?v=5ZtZSPg-Y_8

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

B.) 12min. to get as far as possible….
1-2-3-4-5-6-7-8
Devil Press 45/30s
5-10-15-20-25-30-35-40
Air Squats

For the record, the air squats are 5X the number of devil presses.

Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo

Full Body Aesthetics Day 48 Cycle 11: REST DAY

 

Workout of the Day Friday Sept 24th 2021

We gotta make up for last year and have 2x the parties and fun! Join us for an 80’s themed Partner & a Pumpkin Scavenger Hunt WOD that will take you and your partner WODing all over PB. And more halloween fun on Oct 30th at our annual Halloween Potluck Rager! Friends and family who are over 21 are welcome for both events.

CrossFit:

Week 2 of the “Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.

A.) Shoulder Complex  (3 x 1)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

3min. AMRAP:
10 Toes-To-Bar
20 Front Rack Lunges (75/55lbs.)
75 Double Unders

Rest 1min.

5min. AMRAP:
10 Toes-To-Bar
20 Muscle Snatches (75/55lbs.)
75 Double Unders

Rest 2min.

7min. AMRAP:
10 Toes-To-Bar
20 Hang Power Cleans (75/55lbs.)
75 Double Unders

Booty Crew:

1.) EMOM Hip Thrust drop set.  Start heavier than normal for 5 sets then drop the weight a little bit but increase the reps for another 5 sets and finally one more lighter weight for max reps for 5 more sets.

A.) EMOM 5 min:

6-8 Barbell Hip Thrusts

(Use about 80% of you heaviest weight from Wednesday)

EMOM 5 min:

8-12 Barbell Hip Thrusts

(Use 5-10% less)

EMOM 5 min:

Max reps Barbell Hip Thrusts

(Use 5-10% less again)

B.) EMOM 8 min:

35 seconds of Barbell Glute Bridge Pulses

C.) 40 min to complete in any order:

100 Curtsy Lunges

100 V-ups

100 Step Ups

100 Reverse Sit Ups

100 KB Swings

100 Lemon Squeezers

100 Both feet elevated Split Squats

100e Penguins

100 Banded GHD Hip Thrusts

(You can sub out any ab movements you like or add more in)

*Every rest break complete 5-10 HS Kick Ups

*If you finish everything you can add more movements or start over

Sweat:

35min to finish…

1000m Row

100 Plate Ground To Overheads (45/25lb.)

1000m Run

100 Wall Balls (20/14lb.)

1 Mile Bike

100 Heavy Russian KB Swings (70/53lb.)

We haven’t done a long grinder with no rest in a while.

If you want beef it up a little, use a 55/35lb. plate on the ground to overheads and a 30/20lb. wall ball. I think that’s still finish-able.

Ground To Overhead Demo:
https://www.youtube.com/watch?v=U3x_-pSUvXA

Daily D:

“Flex Friday”

5min. of Flat DB Bench Press for Max Reps

5min. of Strict Pull-Ups for Max Reps

5min. of Bodyweight Dips for Max Reps

5min. of Single DB Bicep Curls 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 12-15 reps. Then start chipping away at sets of 6-8 for the remaining time.

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

Bodyweight Dip:
https://www.youtube.com/watch?v=bzNYyu2KXoU

Full Body Aesthetics Day 47 Cycle 11:

DENSITY FRIDAY!

Legs/Glutes:
7min. of Barbell Step-Ups
https://www.youtube.com/watch?v=iToy2F5eyJo

Chest:
7min. of Reverse Grip Barbell Bench
https://www.youtube.com/watch?v=iKC6YWS4-_g

Back:
7min. of 2 Position Landmine Rows
*Complete 5-6 in position 1. Then 5-6 in position 2. Then back to position 1 and repeat nonstop.
https://www.youtube.com/watch?v=13zgb1N4uvA

Shoulders:
7min. of….
6-8 Barbell Push Press
Immediately into;
15-20 Banded Pull-Aparts

Tricep/Bicep Superset:
7min. of…
6-8 Banded “Push” Downs (overhand grip)
6-8 Supinated DB Curls

Abs:
7min. of Weighted Hanging Knee Raises
https://www.youtube.com/watch?v=d_vwMeIfjAM

———————————————–

Barbell Push Press:
https://www.youtube.com/watch?v=tl-XvdooAu0

Banded Pull-Aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE

Banded Tricep “Push” Downs:
https://www.youtube.com/watch?v=o2v3e2YUnVc

Supinated DB Curls:
https://www.youtube.com/watch?v=ZG7wZqEScTs

———————————————–

Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, on the single movement sections, you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 40-50% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!

In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂

——————————————

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 Sept 23rd 2021

CrossFit:

A.) 4 Working Supersets:

3 Front Squats (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Try not to take more than 20-30sec. between movements
*Shooting for 5-10% more weight on the front squats than last week for just 3 reps per set instead of 5
*Shooting for 5-10% more on the hip thrusts than last week

B.) For Max Reps:

3min. of Wall Balls (20/14lbs.)
3min. of Burpees or Cals on the Rower or Bike
3min. Rest
2min. of Wall Balls
2min. of Burpees or Cals on the Rower or Bike
2min. Rest
1min. of Wall Balls
1min. of Burpees or Cals on the Rower or Bike

This one is gunna be tough but extremely rewarding when it’s over! DO NOT SLACK on the burpees/cals!  You have some solid rest break time programmed in, so be sure to hit it hard and earn it!

Sweat:

For Time:

10 Single Arm Devil Press (50/35lb.)

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups
40 Cals of Choice

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups
40 Cals of Choice
80 Push-Ups

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups
40 Cals of Choice
80 Push-Ups
160 Double Unders

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. You will essentially be doing 20 Single Arm Devil Presses to start.

Can you finish in 30min or less?

Time CAP: 35min.

Advanced Option: 70lb. Single Arm Devil Press for men. 50lb. For women.

Single Arm Devil Press Demo:
https://www.youtube.com/watch?v=zCrgj9pbWas

Daily D: REST DAY

 

Full Body Aesthetics Day 46 Cycle 11:

Double Progression Movements: (RPE: 10)
*See how this works below

Legs/Glutes:
6-8 Single Leg Deadlifts (per leg)
Rest 2min. Repeat For 3 Total Sets.

Shoulders:
6-8 Seated DB military Press
Rest 2min. Repeat For 3 Total Sets.

Accessory Movements: (RPE: 7-8)

Chest:
6-8 Incline Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=V2vuHdd-cIA

Back:
8-10 Towel T-Bar Rows
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY&t=1s

Triceps:
8-10 Single DB Skull Crushers with a 1sec. Pause.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8hedOkw0Fnw

Biceps:
8-10 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yu31dAIUsDc

Calves:
3 Position Standing Barbell Calf Raises:
8-10 Reps with toes facing forward
8-10 Reps with toes facing inward
8-10 Reps with toes facing outward
*Rest 90sec. Repeat For 3 Total Sets.
*Use the heaviest you can here
https://www.youtube.com/watch?v=UQ4lCg0VzgE

*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% NEXT WEEK. 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….

————————————————-

“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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 Wed Sept 22nd 2021

CrossFit:

A.) Superset these 2 movements for 4 working sets:

8-10 Reverse Grip Bench Press
8-10 Reverse Grip Barbell Bent Over Rows

Rest 2min.

Reverse Grip Bench Press:
https://www.youtube.com/watch?v=iKC6YWS4-_g

Reverse Grip Barbell Bent Over Rows:
https://www.youtube.com/watch?v=uJ3ENVHRWEs

B.) HERO Workout: Rankel 
AMRAP in 20 minutes:
6 Deadlifts (225/155lb.)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53lb.)
200 meter Run

Old school HERO workout today that happens to be one of my favorites! Remember, these HERO workouts represent soldiers who were killed in action, so… Don’t cheat those reps! They all have special meaning 🙂

Booty Crew:

A.) 20min  TESTING DAY

Let’s do it! Today we are going to build to the heaviest Hip Thrust possible for 1 rep!

The best way to do this is to start by building to a heavy 5 then a heavy 3 and then do singles (1 rep) and adding weight until you can’t add anymore. While you are building to your singles try to get a set in every 2 min (10 sets total).  I don’t want you to do anything else to tire you out in between sets except maybe some ab work of your choice. Just keep your focus the Hip Thrust.

Abs of your choice between sets

B.) 40 min AMRAP

15 Single leg DB Bulgarian Deadlifts Right Leg

10-12 Weighted Step Ups

15 Banded Glute Kick Backs Right Leg

THEN do left leg and finally this arm section:

Max Reps Arnold Press into Max reps weighted Bench dips

Sweat:

3 Rounds:

3min. AMRAP:
7 Overhead Squats (just the bar)
7 Toes to Bar
7 Cal Bike
Rest 1min. (go to next AMRAP below)

3min. AMRAP:
8 Front Rack Lunges 75/55lbs.
8 Wall Balls 20/14lb.
8 Cal Row
Rest 1min. (go to next AMRAP below)

3min. AMRAP:
9 Up Downs
9 Crossbody Toes Taps
9 Air Squats
Rest 1min. (go back to the first amrap)

RX+ is 75/55lb bar for the OHS.

Each full round is 12min. (36min. Total).

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM

Daily D:

“Butts & Guts & Cardio Tabata”

8 Rounds:
20sec. of Double Unders
10sec. Rest

Immediately into;

8 Rounds:
20sec. of DB Deadlifts (50/35s)
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Toes-To-Bar
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Double Unders
10sec. Rest

Immediately into;

8 Rounds:
20sec. of DB Hip Thrusts (50/35+)
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Bodyweight Russian Twists
10sec. Rest

24min. Total Workout time today, but it’s a nasty 1!

Full Body Aesthetics Day 45 Cycle 11: REST DAY

 

Workout of the Day Tuesday Sept 21st 2021

CrossFit:

A.) 5 Rounds:
Min. 1) 5 Clean & Jerks OR Snatch (135/95lbs.)
Min. 2) 15/12 Cal Row or 12/10 Cal Bike or 200m Run
Min. 3) 15 Toes-To-Bar
Min. 4) 60 Double Unders
I want to give you the option today to either clean and jerk OR snatch for this first piece. Not looking for big numbers, like last week. Just a solid 50% of your rep max that we can cycle through for the 5 reps. If you want to go a little heavier that’s fine, just don’t kill yourself today.
B. 5 Rounds For Time:
20 Barbell Push Press (75/55lbs.)
20 Sit-Ups

After these 2 sections today, you’re going to be FEELIN it in your shoulders and abs 🙂

*You may lock your feet under a KB or DB if you like

Sweat:

In Teams of 2:

COMPLETE 1,000 REPS FOR TIME:

Assault Bike Calories
Sit-Ups
Barbell Push Press (75/55lbs.)
Sumo Deadlift High-Pulls (75/55lbs.)

Rules of this workout:

1.) You can break it up into ANY rep scheme you like.

2.) You must complete a minimum of 100 reps of EACH movement. After that, you can do whatever you like to reach the 1000 rep mark. For example, you could do 100 of each and then do the next 600 reps at just the Assault Bike station… Prob not the best idea, but it is an option 😉

3.) ONLY 1 athlete can work at a time.

EXCITED to see times and strategies on this!

Time CAP: 40min.

Advanced option: Add weight to the sit-up. A 35-45lb. DB  across the chest  for guys and a 20-30lb. DB for women. Like this:
https://www.youtube.com/watch?v=7HOeW1m684I

Advanced option #2: Use 95lbs. on the barbell movements for men and 65lbs. for women!

Daily D:

A.) “Big Full Body Complex”

1min. Plank on your hands
Immediately into;
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press
Rest 90sec. Repeat For 4 Total Rounds

 You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.
Rest as needed after part A.
B.) Every 2min. until you finish…
Run 200m
Max Burpees in remaining time…
*until reach 75 Burpees…

Start with the run, then complete as many burpees as possible until the 2min. mark. Once the 2min. mark hits, you run again. Then at the 4min. mark you will do another run… And so on until you finish all 75 burpees. Essentially you will have about 60sec. to do burpees each time and your goal is 15 to be done in  10min. If you can not run, you may do any cardio of choice for 45-60sec.
The Facebook Group
If you ever have any questions, be sure to get acquainted with private Facebook where many of us mingle daily!

Located here:
https://www.facebook.com/groups/212094312651619

Full Body Aesthetics Day 44 Cycle 11

Double Progression Movements: (RPE: 10)
*See how this works below

Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.

Back:
6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yElnUE0j390

Accessory Movements: (RPE: 7-8)

Chest:
15-20 Landmine Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=pJle2ZV4sFo

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

Triceps:
6-8 Close Grip Bench Press
Rest 90sec. Repeat For 3 Total
*Use a 10-12″ hand spacing so that you only feel this in your triceps.
https://www.youtube.com/watch?v=s5NGH5yyDcg

Biceps:
10-12 Single DB (vertical) Curls
Rest 90sec. Repeat For 3 Total Sets.
*Keep the palms facing up!
https://www.youtube.com/watch?v=MVEbujIbUlQ

Abs:
8-10 Barbell Ab Rollouts
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=WTJEESE8Hhg

———————————————-

*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% NEXT WEEK. 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….

————————————————-

“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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 Monday Sept 20th 2021

CrossFit:

A.) 20 Rep Back Squat (Week 2 of 6)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.

Here’s some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!!

*If you need more deets on today’s piece, please read the description on September 13th

B.) For Time: 15 min time cap
100 Wall Balls (20/14lb.)
*At the top of every minute, complete 10 Alternating DB Snatches (50/35lb.)
*Start with Snatches
*If you are dying cut the snatches to 6 or 8.

ADV 30/20lb. Ball

Quick + Nasty one today! Can anyone finish in SUB 10 minutes!?
Accessory Work
Been a big day, but if you’re feeling up to it, here’s a little extra accessory work:

3 sets of DB Russian Twists to failure
– Choose a weight that gets you between 15-20 reps
– Left + Right = 1 Rep
– Rest 60sec. Between Sets
– Make sure the DB touches the ground on both side on every rep
– Demo: https://www.youtube.com/watch?v=N5j0NbJvH4o

Booty Crew:

A.) 4x

2 min Max Reps 3 sec pause, Dead stop Hip Thrusts

2 min Curtsy Step Ups

1 min rest

B.) 4x 

1 min Rt Leg Bulgarian Split Squats

1 min Rt Leg DB Donkey Kicks

Then do left side

1 min rest

C.) 4x :45/:15

Pull Ups

Sumo Deadlift High Pulls

Push Ups

KB Swings

1 min Rest

Sweat:

4 Rounds:

(0-2min.)
30 Cal Row
(2-4min.)
5 Burpees
10 DB Lunges 35/25s+
15 Air Squats
(4-6min.)
30/20 Cal Assault Bike
(6-8min.)
30 KB Russian Swings 70/53lb.
(8-9min.)
Rest

Feel free to try 45/35s on the DB Lunges.

Daily D:

3 Rounds:
1min. of DB Romanian Deadlifts
1min. of Rest.
https://www.youtube.com/watch?v=4M3CtvpM9xI

3 Rounds:
1min. of DB Partial Cleavage Cutters
1min. of Rest.
https://www.youtube.com/watch?v=1s060xEkQX8

I would use a weight that you can go unbroken for the entire minute on both sections. It will be a struggle for sure, but definitely something where you don’t have to rest too much.
B. Every 60sec. until you reach 150 Sit-Ups…
8 DB Goblet Squats
Max Sit-Ups in remaining time

*As soon as the clock hits 1min, you must complete another 8 Goblet Squats. If you only have light weights and you think you may finish too fast, then make it 10 reps or 200 sit-ups.

*I would say a 70lb. DB for men and 50lb. for ladies would be great here, but depends on what you have an your skill level.

Full Body Aesthetics Day 43 Cycle 11:

Double Progression Movements: (RPE: 10)
*See how this works below

Legs/Glutes:
6-8 Back Rack Lunges (per leg)
Rest 2min. Repeat For 3 Total Sets.

Chest:
6-8 Incline DB Bench Press
Rest 2min. Repeat For 3 Total Sets.

Accessory Movements: (RPE: 7-8)

Back:
8-10 DB Incline Seal Row
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=iDf_T_TGTD8

Shoulders/Traps:
12-15 Bent Over DB Shrugs
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=vViaS4ig9ro

Triceps:
8-10 Double DB Tricep Overhead Extensions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=XRFyTPqBcT4

Biceps:
8-10 Banded Straight Bar Curls (Regular Grip)
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, you may use that also. The bands are nice because it gets harder as you finish the movement.
https://www.youtube.com/watch?v=CKsfPNOgam4

Calves:
3 Sets of Seated DB Calf Raises to failure.
Rest 90sec. Between Sets.
*Use a weight that gets you between 10-12 reps each set.
*If you have access to a seated calf machine, use it instead!
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% NEXT WEEK. 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….

————————————————-

“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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 Sept 19th 2021

AFTER PARTY AT TIM’S HOUSE IN LA JOLLA!!!! Check IG for triathlon details and Glofox for party adress. 

CrossFit:

This is a new piece to help everyone build some serious overhead strength and skill. While you will be limited by the weight you can strict press, this will help fatigue you just enough to have to use the next movement down the list correctly and efficiently. Each progression should help you lift considerably more weight, so as you fatigue with the same weight, this will be true for sheer reps as well.

Remember these few things:
1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Making this the most skillful movement, but also the one that allows you to lift the most as well.

A.) Shoulder Complex  (3 x 1) 3 Working Sets
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min.

B.) Complete 300 Reps in any rep scheme or order you like using only these 3 movements:
Box Jumps
Toes-To-Bar
Burpees
A little extra credit today if you’re up to it!

400 Meter Farmer Carry with (2) Kettlebells

53-70s for men
26-53s for women

Booty Crew:

1.) EMOM Hip Thrust drop set.  We are going to start heavier than normal for 5 sets then drop the weight a little bit but increase the reps for another 5 sets and finally one more lighter weight for max reps for 5 more sets.

A.) EMOM 5 min:

6-8 Barbell Hip Thrusts

(Use heaviest weight from Wednesday)

EMOM 5 min:

8-12 Barbell Hip Thrusts

(Use 5-10% less)

EMOM 5 min:

Max reps Barbell Hip Thrusts

(Use 5-10% less again)

B.) EMOM 8 min:

35 seconds of Barbell Glute Bridge Pulses

C.) 40 min to complete in any order:

100e Skaters

100e RDL Hops

150 Squat Jacks

200 Jump Rope

100 Reverse Sit Ups

100 Hanging Knee Raises

100 GHD Sit Ups

(You can sub out any ab movements you like or add more in)

*Every rest break complete 5-10 HS Kick Ups

*If you finish everything you can add more movements or start over

Sweat:

The only weights we are using today is a plate! This is a SUPER FUN piece though, so get ready for all the smiles during this one 🙂

Also, I prescribed the weight on the first 2 sections, but the curls, tricep extensions, and sit-ups will most likely be individualized there. Make sure you pick something that is challenging, but that you can still constantly move through for the given time!

7min. AMRAP:
10 Plate Ground-To-Overheads (45/25lb.)
5 Toes-To-Bar

6min. AMRAP:
10 Cal Row
10 Cal Bike

5min. AMRAP:
5 Plate Squat Clean Thrusters (45/25lb.)
10 Push-Ups

4min. AMRAP:
8 Cal Row
8 Cal Bike

3min. AMRAP:
10 Plate Curls
10 Plate Tricep Extensions

2min. AMRAP:
Max Plate Sit-Ups

1min. AMRAP:
6 Cal Row
6 Cal Bike

1min. Rest After EVERY AMRAP!

Movement Demos:

Plate Ground-To-Overheads:
https://www.youtube.com/watch?v=U3x_-pSUvXA

Plate Squat Clean Thrusters:
https://www.youtube.com/watch?v=eMuBym6uC7g

Plate Curl + Tricep Extension:

Daily D:

We have a 3 piece section today that should still get you done around that 20-30min. mark! Rest as needed between sections and enjoy!

Remember, if you ever have any questions, you can ask in the Facebook community anytime!
https://www.facebook.com/groups/212094312651619

A.) 12-15 Standing DB Strict Press
Immediately into;
Max Unbroken Set of Toes-To-Bar

Rest 90sec. Repeat For 4 Total Sets

*Make sure you can repeat the # of TTB. Don’t do 30, then 18, then 11. Shoot for a solid repeatable #.

Standing Strict Shoulder Press:
https://www.youtube.com/watch?v=9kt0jWED6EM

B. For Time & Quality:
100 Renegade Rows (50ea. arm)

*Switch sides every 5-10 Reps
*You will eventually have to take a few breaks and that’s fine. Just keep it short.
*Pick a weight that lets you finish in about 7-8min.

C.) 4min. of Max Single DB Tricep Extensions

*You really can’t mess up on your weight choice here, but pick something where you can do about 8-10 reps… Take a 10sec rest… Then keep repeating for the entire 4min.

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

Full Body Aesthetics Day 40 Cycle 11:

DENSITY FRIDAY!

Legs/Glutes:
7min. of Lateral Barbell Lunges
https://www.youtube.com/watch?v=v8DxqlcxQSg

Chest:
7min. of Single DB Cleavage Cutters (Flat Bench)
*Focus on squeezing the DB together
https://www.youtube.com/watch?v=V2vuHdd-cIA

Back:
7min. of Strict Pull-Ups
*Switch to underhand every other set

Shoulders:
7min. of DB Front Raises
https://www.youtube.com/watch?v=t7lt-q3mUAU

Tricep/Bicep Superset:
7min. of…
6-8 Weighted Bench Dips
6-8 Single DB Bicep Curls
*On this one, you are doing the dips immediately into the culrs. Still shooting for as many sets and reps as possible like all the other sections. You just have 2 movements back to back on this one.

Abs:
1min. of Plank on your hands
1min. of Scissor Toes To Bar
1min. of Plank on your hands
1min. of Scissor Toes To Bar
1min. of Plank on your hands
1min. of Scissor Toes To Bar
1min. of Plank on your hands
*This is going to get TOUGH! If you can not bring your toes to the bar like the video, then just brings your knees up as high as possible.
https://www.youtube.com/watch?v=84LWll7opVE

———————————————–

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

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

———————————————–

Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, on the single movement sections, you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 40-50% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!

In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂

——————————————

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 Sept 16th 2021

AFTER PARTY AT TIM’S HOUSE IN LA JOLLA!!!!

CrossFit:

A.) 4 Working Supersets:
3-5 Front Squats (70-80% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Try not to take more than 20-30sec. between movements

B.) 5 Rounds of 3 min on 1 min off: (start where you left off)
3min. AMRAP:
10 American KB Swings (53/35lbs.)
10/8 Cal Row or 8/6 Cal Bike or 100m Run

Rest 1min.

Round 1: As written above
Round 2: 10 Air Squats  + same Cardio
Round 3: As written above
Round 4: 10 Air Squats  + same Cardio
Round 5: As written above

Nice little couplet here, with some big attitude. Can you get the same amount of rounds and reps on the last round as your first!?

For scoring purposes, start where you left off going into the next round.

*Make sure you are alternating between air squats and KB Swings each round 🙂

*Men ADV is a 70lb. KB
*Women ADV is a 53lb. KB

Sweat:

You have 5min. to get the prescribed work done at each station. After you go through all 5 stations, you will go through 1 more time with a little less reps and a 3min. window. Think you can finish each section!? This is going to be a tough one on some sections!
(0-5min.)
Accumulate a 3min. Plank
*Keep an eye on the clock or have your own stopwatch going and pause it when you fail or take a break

(5-10min.)
90 Russian KB Swings (70/53lb.)

(10-15min.)
800m Run

(15-20min.)
70 Single DB Box Step Ups (20″ for everyone. 45lb. for men and 30lb. for ladies)

(20-25min.)
60 Cal Row

Same thing with 3min. time windows…

(25-28min.)
Accumulate a 2min. Plank

(28-31min.)
60 Russian KB Swings (70/53lb.)

(31-34min.)
400m Run

(34-37min.)
40 Single DB Box Step Ups

(37-40min)
40 Cal Row

Left + Right = 2 reps on the box step-ups. Here’s a video what that looks like also:
https://www.youtube.com/watch?v=ZbVE8BlMfEk

Daily D:

REST DAY

Full Body Aesthetics Day 39 Cycle 11:

Double Progression Movements: (RPE: 10)
*See how this works below

Legs/Glutes:
6-8 Single Leg Deadlifts (per leg)
Rest 2min. Repeat For 3 Total Sets.

Shoulders:
6-8 Seated DB military Press
Rest 2min. Repeat For 3 Total Sets.

Accessory Movements: (RPE: 7-8)

Chest:
5-6 Incline Barbell Bench Press
*Little more rest today so you can go heavy! (RPE: 9)
Rest 2min. Repeat For 3 Total Sets.

Back:
6-8 Single Arm DB Bent Over Rows
*Little more rest today so you can go heavy! (RPE: 9)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=LIGW2GNSm7g

Triceps:
8-10 Reverse Grip Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=SK9u9cexHpI

Biceps:
8-10 Crossbody DB Curls (on each arm)
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=eWTiLEhQWQI

Calves:
8-10 Barbell Standing Calf Raises
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=G4RJBMAoypw

*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% NEXT WEEK. 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….

————————————————-

“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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 Wed Sept 15th 2021

AFTER PARTY AT TIM’S HOUSE IN LA JOLLA!!!!

CrossFit:

A.) Superset all 3 movements together:
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

B.) 6 Rounds For Time:
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.) 20min 

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:

15min. to finish…
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!

Important Notes 📝
Section 1 goes like this …

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:

8-10 DB Bulgarian Split Squats
Immediately into;
Max Effort Set of DB Hip Thrust

Rest 2min. Repeat For 3 Total Working Sets.

*Choose a weight on Hip Thrusts that get you to fail around 20-30 reps.

DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU

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

B.
Rest as needed between sections
Metcon (Time)
For Time:
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

 

Workout Of The Day Tues Sept 14th 2021

CrossFit:

A. Little bit of lifting and cardio mixed together for our first piece today.
Recommended percentages below.
Every 4min. x 5 Rounds:
400m Run
3 Power Clean & Jerks (Climbing)

Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling after yesterday!

Round 1: 40% of 1 Rep Max
Round 2: 50% of 1 Rep Max
Round 3: 60% of 1 Rep Max
Round 4: 70% of 1 Rep Max
Round 5: 80% of 1 Rep Max

B. 15min. to get as far as possible…
3 Rounds:
15 Toes-To-Bar
6 Single Arm Devil Press (50/35)
Immediately into;
3 Rounds:
10 Toes-To-Bar
4 Single Arm Devil Press (50/35)
Immediately into;
3 Rounds:
5 Toes-To-Bar
2 Single Arm Devil Press (50/35)
Max Double Unders in remaining time…
Can you get to the dubs?!

Score is just the number of double unders you get.

Sweat:

0-4min.
AMRAP:
8 Wall Balls 20/14
8 Alt. DB Snatches 45/30lbs.
8 Sit-Ups

4-8min.
30/20 Cal Assault Bike

8-12min.
AMRAP:
8 Wall Balls 20/14
8 DB Power Cleans 45/30lbs.
8 Sit-Ups

12-16min.
30/20 Cal Assault Bike

16-20min.
AMRAP:
8 Wall Balls 20/14
8 Alt. DB Squat Snatches 45/30lbs.
8 Sit-Ups

20-24min.
30/20 Cal Assault Bike

24-28min.
AMRAP:
8 Wall Balls 20/14
8 DB Squat Cleans 45/30lbs.
8 Sit-Ups

28-32min.
30/20 Cal Assault Bike

*Notice that the DB section gets a little harder the farther you go down. If you can not perform the squat variations, then stick to the power movements like the first 2 sections.

*The only rest you’re getting here is from finishing the Assault Bike early, but that 4min. window should be just enough time to get a minute or so. If you sprint it, you can definitely get more, but it will cost you some heavy breathing for a bit.

*For scoring, just start where you left off on the previous section. That way, at the end, you just have 1 rounded score.

*We did this one about a year ago and it was a huge hit! Have fun 🙂

Daily D:

1min. of Flat DB Bench Press
1min. of Chin-Ups (underhand grip)
1min. of Double Unders

Rest 90sec. Repeat For 3 Total Sets.

*There is no rest between stations so get to a number that’s hard, but that you know you can get close to again on the next round.

*Choose a weight on bench press that you can get about 12-15 reps with each time.
B.
Metcon (AMRAP – Reps)
5min. of Weighted DB Sit-Ups

*Rest as needed, but keep the breaks short!
*Also, please anchor your feet down on something to help you move faster and more efficiently.
https://www.youtube.com/watch?v=7HOeW1m684I

Suggested Weight: 45lbs. for men and 30lbs. for women

Full Body Aesthetics Day 37 Cycle 11:

Double Progression Movements: (RPE: 10)
*See how this works below

Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.

Back:
6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.

Accessory Movements: (RPE: 7-8)

Chest:
7min. to Complete 150 Push-Ups in this order:
50 Feet Elevated Push-Ups
then;
50 Regular Push-Ups
then;
50 Chest Elevated Push-Ups (Hands on bench)
*Since the final 50 are the easiest, I like to leave them for the end. You may add some weight to your back if you like, but this should be good as is for most of you.

Shoulders:
8-10 Bulletproof Shoulder Complex’s
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wEm2gr9SpIA

Triceps:
8-10 Single DB Overhead Extensions
*Banded like the video if possible
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=6q4il9hnYgE

Biceps:
8-10 Wide Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
*Make sure you’re wider than shoulder width here.
https://www.youtube.com/watch?v=k6qHNhFgqQU

Abs:
21 Rep Landmine Sit-Ups
– 7 reps on the right arm
– 7 reps on the left arm
– 7 reps with both arms
Rest 60-90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=J99PE_At6hQ

———————————————-

Feet Elevated Push-Ups:
*Arms on the bench for position 3 above
https://www.youtube.com/watch?v=9NmmjDHBDJY

———————————————-

*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% NEXT WEEK. 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….

————————————————-

“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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.”