Workouts of the Day Tuesday May 4th 2021

Strength & Conditioning:

A.) Push Press or Push Jerk (Week 1)
After warm up sets complete:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85% (shoot for more than 5)
**YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. If you choose push press, make sure you do it right and you do not dip under the bar for any reps.
3min. AMRAP:
200m Run or 12/9 Cal Bike or Row
15 Pull-Ups
Max Push Press (95/65 lbs.) in remaining time…

Rest 1min.

3min. AMRAP:
200m Run or 12/9 Cal Bike or Row
15 Pull-Ups
Max SDHP’s (95/65lb. Bar)  in remaining time…

Rest 1min.

3min. AMRAP:
200m Run or 12/9 Cal Bike or Row
15 Pull-Ups
Max Push Press (95/65 lbs.) in remaining time…

Rest 1min.

3min. AMRAP:
200m Run or 12/9 Cal Bike or Row
15 Pull-Ups
Max SDHP’s (95/65lb. Bar)  in remaining time…

*Score is just total reps of Push Press and SDHP’s combined.

Sweat:

3 Rounds:
1min. of max effort Alt. DB Snatches
10sec. Transition
1min. of max Cals on the Bike
10sec. Transition
1min. of max DB Sit-Ups
Rest 2min.

Rest 5min. (Including the 2min.)

3 Rounds:
1min. of max effort DB Bench Press
10sec. Transition
1min. of max Cals on the Rower
10sec. Transition
1min. of max DB Russian Twists
Rest 2min.

*Snatches are 50/35lbs
*Bench is 45/25 or more
*Russian Twists are 35/25

Little different kind of pace workout than usual because of the length and amount of movements from yesterday.

While yesterday was a long grinder, today is a bunch of short sprints with rest. NEEDED. So make sure you go hard on those sections and earn that rest. With the right intensity, you’ll get a lot of today.

Daily D:

For Time:

75 Partial DB Cleavage Cutters
75 Pull-Ups

*Every time you break, complete a 200m Run
*Start the workout with a 200m Run

Shoot for a weight that you can get the cleavage cutters done in about 4-5 sets. Then the pull-ups should take another 4-5 sets ideally. Kipping pull-ups are encouraged today!

If you need to scale this, think about what I wrote above (4-5 sets per piece) and see if maybe 50 reps is more appropriate or maybe even 100 each for some of you studs out there.

DB Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8

Full Body Aesthetics Day 16 Cycle 9:

Chest:
6-8 Barbell Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template Below For This Movement
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week

Legs:
8-10 Barbell Good Mornings
Rest 2min. Repeat For 3 Total Sets.

Shoulders:
8-10 L-Sit Dumbbell Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ait9UMX1G84

Back:
8-10 Supinated Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4

Triceps:
10-12 Single DB Overhead Tricep Extension.
Rest 90sec. Repeat For 3 Total Sets.
*If you a have band like the video, I would prefer that to change up the resistance!
https://www.youtube.com/watch?v=6q4il9hnYgE

Biceps:
8-10 Straight Bar Barbell Curls. (regular grip)
Rest 90sec. Repeat For 3 Total Sets.

Calves: (my all time fave calf workout)
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.

————————————————-

*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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

Workouts of the Day Monday May 3rd 2021

Strength & Conditioning:

A.) Back Rack Lunge (Double Progression Week 1)
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.) 5 Rounds For Time:
15/12 Cal Row or 12/10 Cal Echo Bike or 300m Run
15 Wall Balls (20/14lb.)
15 Hang Power Cleans 95/65

Time CAP: 18min.

Booty Crew:

A.) 4 Rounds

2 min Hip Thrusts

2 min Seated Banded Abduction

B.) 4 Rounds 

2 min Barbell Glute Bridges

2 min DB Donkey Kicks

C.) 4 Rounds :45 seconds on :15 seconds off

KB Swings

KB Goblet Lunges

DB Renegade Rows (no push up)

Alternating Lateral Lunges

Rest

Sweat:

35min. to get as far as possible…

1 – 200m Run
2 – Wall Walks
3 – DB Lunges (ea. leg)
4 – DB Thrusters 45/25
5 – Burpees
6 – Pull-Ups
7 – KB Swings 53/35
8 – KB Goblet Squats 53/35
9 – TTB
10 – Wall Balls 30/20
11 – Cal Bike
12 – Cal Row

These are always my favorite kind of workouts! Long grinders where you can see the end! Ok, so, here’s how it goes…

1 200m Run

then;

2 Wall Walks
1 200m Run

then;

3 DB Lunges (ea. leg)
2 Wall Walks
1 200m Run

then;

4 DB Thrusters 45/25
3 DB Lunges (ea. leg)
2 Wall Walks
1 200m Run

and so on… Your last round (if you make it there) will be the 12 cal row and then you’ll work your way all the way back up.

It’s definitely finish-able, but it’s gunna be close 🙂

Daily D:

“Fight Gone Bad with DBs”

3 Rounds, For Total Reps in 17 minute:

1 minute DB Deadlifts
1 minute Double Unders
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises.

Few thing to know:
1.) BOTH sides of the DB must touch the ground on DB Deadlifts. Not just 1 side.

2.) DB Push Press is both DBs at the same time!

3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.

Should be a fun one! Put your score in! Weights are 45/30s

Full Body Aesthetics Day 15 Cycle 9

Legs:
6-8 Bulgarian Split Squats on EACH leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week
https://www.youtube.com/watch?v=tSynlDZo5Fw

Chest:
Max Reps of Flat Bench Single DB Cleavage Cutters.
– Rest 2min. Repeat For 3 Total Sets
*Shoot for a weight that you can do between 20-30 reps with.
*Make sure to squeeze the DB together with your hands to put the pressure right into your pecs.
https://www.youtube.com/watch?v=GEWgxUYNYxA

Back:
12-15 Flat Bench DB Seal Rows
Rest 2min. Repeat For 3 Total Sets.
*Some benches are high enough to do this, but if yours is not, just simply stacking a few plates works really well to elevate the bench.
https://www.youtube.com/watch?v=n3lUlCoxfhY

Shoulders:
10-12 Barbell Upright Rows
Rest 2min. Repeat For 3 Total Sets.
*I actually prefer the little hip swing like the video.
https://www.youtube.com/watch?v=lS2Ua2vJI2E

Triceps:
12-15 Banded Tricep “Push” Downs
Rest 90sec. Repeat For 3 Total Sets.
*This is not the same as a “Pull” down like last week. The grip is different on each one. I’ve seen some people overlook that.
*If you have access to a cable machine instead of this setup in the video, use it!
https://www.youtube.com/watch?v=aTOiLN7ab40

Biceps:
12-15 Banded External Curls
Rest 90sec. Repeat For 3 Total Sets.
*You may use dumbbells here as well, but keep the angle like the video. Personally, I love the way the bands feel on this over dumbbells.
https://www.youtube.com/watch?v=PVpgsGe1Ekc

Abs:
28 Rep Hanging Knee Raises.
Rest 90sec. Repeat For 3 Total Sets.
*Just going to have to watch the video for this one. If you can’t do 7 reps of everything, consider chopping it down to 5s.
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link

————————————————-

*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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 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.”

Workouts of the Day May 1st 2021

Strength & Conditioning:

Teams of 2: (Only 1 person works at a time)

35min. Running Clock…

100/70 Cal Echo Bike
100 Alt. DB Snatches (70/50lb.)
100/70 Cal Row
100 DB Deadlifts (70/50s)
100 Double Unders (Each)
100 Toes-To-Bar

In remaining time, complete as many 100m sprints as possible. You go, I go style. If for any reason (I don’t think you will) you get to 1600m you can stop. Because you are one BADA$$ team….
Score is the amount of 100m runs you get at the end.. If you can get there 🙂

Sweat:

3 Rounds:
2 minutes of Bike For Cals
2 minutes of Toes-To-Bar
2 minutes of Burpees
2 minutes of Double DB Snatches 45/30lbs.
2 minutes of Box Jumps (20 in)
1 minute Rest

Fight Gone Bad Style.

Make sure only 1 person works at a time. Your goal is to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Try to have your partner ready to go at the new station as soon as the time hits.

This is a great one to get competitive with your friends on today!

Double DB Snatches:
https://www.youtube.com/watch?v=boYB_4a6wbA

Daily D:

“Density Saturday”

5min. of DB Hip Thrusts
https://www.youtube.com/watch?v=SGZK0YZmEpU

5min. of Flat DB Bench or Floor Press

5min. of Single Arm DB Bent Over Row
*Switching sides every 6-8 reps nonstop

5min. of Single DB Overhead Tricep Extension
https://www.youtube.com/watch?v=UO394dtzKRE

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

– 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)

Full Body Aesthetics Day 13 Cycle 9 Rest Day

 

Workout of the Day Friday April 30th 2021

Strength & Conditioning:

A.) Strict Press (3-3-2-1-1-1)

Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets.  So make appropriate jumps.

NO BENDING THOSE KNEES TODAY. It’s STRICT.
Big breathe. Elbows down. DRIVE!

B.) 7min. AMRAP:
7 Hang Power Cleans 115/75lbs.
7 Front SquatsRest 3min.

7min. AMRAP:
7 Burpees
7 Push Jerks 115/75lbs.

ADV is 135/95lbs. for both sections.

Back in the day, I use to do that first section multiple times a month because I loved that combo so much. I would always shoot for 10 rounds. Now, everyone is so much more advanced that we have to add a second part these days… But… For old time sake… Make it rain on part 1 for me?? Who’s got 10+ rounds in them!?

Booty Crew:

*I was so sore from Friday last week I almost don’t want to change a thing but…

A.) EMOM 10 Min

8 Barbell Hip Thrusts with 3 pulses at the top of bottom (try to add 5 lbs from last week)

B.) EMOM 10 min:

12 Barbell Glute Bridges + 5-10 Pulses at the end of each set

C.) 20 min AMRAP: *do both exercises on the same leg before switching legs

10 Heavy Step ups

15 Heavy DB Donkey Kicks

*10 HS Kick Ups after you finish a leg

D.) 20 min AMRAP:

30 skaters each leg

30 Side lying Plate Abduction each leg

30 Lateral Band Walks each leg

*5 HS Kick Ups after each exercise

Sweat:

35min. to finish…
90 Calories
80 Barbell Overhead Squats 45/35lb
70 Calories
60 Front Rack Lunges 95/65lb
50 Calories
40 Front Squats 115/75lb
30 Calories
20 Back Squats 135/95lb.I just want today to be a fun long breather with leg focus. You can choose any piece of cardio you want for the calories. You may switch between the bike, row, or ski at anytime. You may also stay on the same cardio piece the whole time. If you can not do the weights prescribed that’s ok, just try and increase the weight to something a little heavier each time.

*Ladies do 70% of the calories.
*You may not finish this, so scale accordingly if you know you’re going to be on the slow side 😉

Daily D:

(0-10min.)
5 Rounds:
12 Double DB Snatches  45/30s
12 Single DB Russian Twists

(10-20min.)
4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders

(20-30min.)
Get as far as possible…
1-2-3-4-5-6-7-8-9-10
Strict Chin-Ups (underhand grip)
Strict HSPU’s

Short on time? You can kip the whole last section instead of strict reps. If you want to try and complete it strict but you just can’t hit those numbers yet, you can shoot for 10 rounds of 3 and 3 or something like that to keep you moving but more sustainable reps.

Double DB Snatch:
https://www.youtube.com/watch?v=boYB_4a6wbA

Full Body Aesthetics Day 12 Cycle 9:

Shoulders:
6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

Chest/Back Superset:
15-20 Incline DB Bench Press
Immediately into;
12-15 Regular Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=GV-37GQvUgU

Bicep/Tricep Superset:
8-10 Banded Single DB Curls (held lateral)
Immediately into;
8-10 Banded Single DB Skull Crusher (held lateral)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=qT2fkFf604U

Calves:
3 Sets of Seated DB Calves to failure
– Rest 2min. Between Sets
– Shoot for a weight that gets you 15-20 reps
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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 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 April 29th 2021

Strength & Conditioning:

Accumulator style!

No rest between sections! 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!?

10 Pull-Ups

20 Cal Bike, Row, or 30ft Shuttle Runs (don’t use the assault bike please, it’s SOLD)
10 Pull-Ups

30 Sit-Ups
20 Cals or Runs
10 Pull-Ups

40 DB Snatches (50/35)
30 Sit-Ups
20 Cals or Runs
10 Pull-Ups

50 Russian KB Swing (70/53lb.)
40 DB Snatches (50/35)
30 Sit-Ups
20 Cals or Runs
10 Pull-Ups

60 Single DB Thrusters
50 Russian KB Swing (70/53lb.)
40 DB Snatch (50/35)
30 Sit-Ups
20 Cals or Run
10 Pull-Ups

Single DB Thruster Demo:

 

Sweat:

ALL 3 sections below may be broken up ANY way you like! So, just creating a strategy for yourself today is going to be half  the fun 🙂

10min. to try and finish…
100 Wall Balls (20/14lbs.)
100 SDHP’s (75/55lbs.)

10min. to try and finish…
100 Barbell Push Press (75/55lbs.)
100 American KB Swings (53/35lb.)

10min. to try and finish…
55 Cal Assault Bike
55 Cal Row

*Rest 3min. Between Each section.

Will your strategy on the first 2 sections be sets of 10? Sets of 20? Sets of 25? Or will you just leave it as is and try to get through all 100 at a time for an extra challenge!?

The choice is yours 🙂

Feeling extra motivated??? You can shoot for 95/65lbs. to beef it up a little.

Daily D:

20min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar
Min. 3) Max Alt. DB Lunges 50/35lb.
Min. 4) Rest

Advanced: Add 1-2 more rounds

This is a lot harder than it seems. Those ttb after the plank get TOUGH!

Full Body Aesthetics Day 11 Cycle 9:

Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template Below For This Movement
https://www.youtube.com/watch?v=qMGQYZL7DnU

Chest:
Max Effort Set of Decline Weighted Push-Ups
Rest 90sec. Repeat For 4 Total Sets.
*The video shows bodyweight. If you can do more than 25 reps, throw a plate on your back. 10-25lbs. is usually all you need.
https://www.youtube.com/watch?v=9NmmjDHBDJY

Back:
2 Rounds: (8min. Total)
1min. of Max Strict Pull-Ups
1min. of REST
1min. of Max Chin-Ups (underhand grip)
1min. of Rest

Shoulders:
10-12 Landmine Bent Over Lateral Raises
Rest 90sec. Repeat For 3 Total Sets.
*You may be strong enough to add weight
https://www.youtube.com/watch?v=0ONVinOc9XY

Triceps:
10-12 Reverse Grip Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
*Notice the hand position in the video. If for any reason you can not perform this movement, a regular grip is fine.
https://www.youtube.com/watch?v=UlO6PAsNrFM

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

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% 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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 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 Wednesday April 28th 2021

Strength & Conditioning:

A.) Deadlift (5-3-2-1-1-1)
Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets.  So make appropriate jumps.
B.) 18min. to get as far as possible….
5 Rounds:
5 Toes-To-Bar
5 Wall Balls (30/20lb)

Immediately into;

6 Rounds:
6 Toes-To-Bar
6 Front Rack Lunges 95/65lbs.

Immediately into;

7 Rounds:
7 Toes-To-Bar
7 Front Squats 115/75lbs.

Immediately into;

8 Rounds:
8 Toes-To-Bar
8 Back Squats 135/95lbs.

After that max effort Deadlift, I wanted something fun with low reps to keep you moving… I also wanted something that complimented our posterior chain and core so each section has a slightly harder squat variation. It’s not really meant to be finished, so don’t worry about that last round of 8s. Just get as far as you can and try to keep a steady pace straight through today.

If you’re not super quick on TTB, then today is a great day to do toes above hips or knee raises 🙂

Sweat:

Who doesn’t LOVE a long EMOM!?

36min. EMOM: (6 Rounds)
Min. 1) Plank the entire minute
Min. 2) 15/12 Calorie Row
Min. 3) 1 Round of “Cindy”
Min. 4) 60 Double Under’s
Min. 5) Max DB Russian Twist (30/20lb.)
Min. 6) Rest

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

*If you can not hang with that, you can do 3,6,9.

Booty Crew: Heavy Day

A.) 20 min

10 Heavy Deficit Hip Thrusts (try to add weight each set)

10 Barbell Sumo Deadlifts (try to do these immediately after your hip thrusts)

10e Bent over rows (Wide + Narrow)

B.) 20 min

12-15 Heavy Bulgarian Split Squat

15-20 Side Lying Lateral Plate Abduction

21 set Biceps Curls

C.) 20 min

12-15 Heavy Curtsy Lunges

12-15e Single leg KB RDL

15-20 Single KB Clean & Press (No legs just arms on this one)

Daily D:

TBD

Full Body Aesthetics Day 10 Cycle 9: Rest Day

Workout of the Day Tuesday April 27th 2021

Strength & Conditioning:

A.) Reverse Grip Bench Press 
8-10 Heavy Reps
Immediately into;
1min. of max effort pull-ups
Rest 2min.
Repeat For 3 Total Working Sets.
*Do strict if possible.
*Option 2 here is banded lat pulldowns here.
B.) 3 Rounds For Time: 18 min Cap
30 Burpees
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20″
30 Double Unders

Best way to remember this is that it’s just 3 movements with double unders in between.
After that first section, this should feel JUST right on the old chesticles 😉

TIME CAP: 18min.

Sweat:

For Time:

10 Burpees

20 Cal Row
10 Burpees

30 DB Deadlifts (70/50s)
20 Cal Row
10 Burpees

400m Run
30 DB Deadlifts (70/50s)
20 Cal Row
10 Burpees

50 Sit-Ups
400m Run
30 DB Deadlifts (70/50s)
20 Cal Row
10 Burpees

60 Box Jumps 24/20″
50 Sit-Ups
400m Run
30 DB Deadlifts (70/50s)
20 Cal Row
10 Burpees

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!?

Make sure BOTH sides of the DBs hit the ground on every rep for the DB deadlifts. Not just one side. I want that extra range of motion!

Daily D:

Complete in any order or rep scheme:

For Time:
100 DB Push Press 45/30s
100 Push-Ups
100 Pull-Ups
100 Air Squats

Break it up however you want!

If you want to do strict pull-ups, then cut it to 50 reps.

Also, on the push-ups, to make this a little harder, you can put your hands on the DB’s to create a little extra range of motion. It’s MUCH harder 🙂

Full Body Aesthetics: Day 9 Cycle 9

Chest:
6-8 Barbell Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template Below For This Movement
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week

Legs:
6-8 Lateral Barbell Lunges on each leg
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Ih-4lXtGqaA

Shoulders:
10-12 Kneeling Landmine Shoulder Press
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=5P5k-QcGwLs

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 Double DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7M1mO6AdFto

Biceps:
10-12 Vertical Single DB Curls (Palm Curls)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=oIPx66RnnYo

Calves:
12-15 Deficit Single DB Calf Raises
Immediately into;
Max unbroken reps with bodyweight
– Switch Sides and Repeat.
– Rest 60sec. after the 2nd leg.
– Repeat For a Total of 3 sets on each leg

————————————————-

*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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 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 Monday April 26th 2021

Strength & Conditioning:

A.) Back Squat (3-2-2-1-1-1)
Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets.  So make appropriate jumps.
B.) 5 Rounds of 3 min on 1 min off
3min. AMRAP:
20/15 Cal Row or 300m Run
15 American KB Swings 70/53
Max Power Clean & Jerks in remaining time..
Rest 1min.

RX is 115/75lbs.

ADV is:
Round  1.) 95/65lbs.
Round  2.) 115/75lbs.
Round  3.) 135/95lbs.
Round  4.) 155/105lbs.
*Make sure you can change out your weights QUICK on this  option. That 1min. goes by FAST.

Booty Crew:

A.) 4 Rounds

2min Barbell Hip Thrusts

2min DB Donkey Kicks

1 min Rest

B.) $ Rounds

2 min Stationary Deficit Lunge (1 min each leg)

2 min Banded Glute Kick Backs (1 min each leg)

1 min rest

C.) 4 Rounds :45 sec on :15 sec off

Plate Ground to Overhead

Banded Sprints

Thruster (barbell or DB)

Reverse Burpee

Rest

Sweat:

Every 2min. x 4 Rounds:
200m Run
15 Wall Balls (20/14)

Rest 1min.

Every 2min. x 4 Rounds:
250m Row
15 American KB Swings 53/35

Rest 1min.

Every 2min. x 4 Rounds:
200m Run
15 Wall Balls (20/14)

Rest 1min.

Every 2min. x 4 Rounds:
250m Row
15 American KB Swings 53/35

Advanced can go for 70/53 on the KB Swings OR 20 reps at each station instead of 15.

This one is low key harder than it looks. Can you hang the entire time with these numbers!? Gotta MOVE to hang on 🙂

If you need to scale anything at any time, then drop the reps to 12 or 10 reps

Daily D:

5min. Running Clock…
100 Double Unders
25 DB Deadlifts 50/35s
Max Sit-Ups in remaining time

Rest 90sec. Repeat 4 times total

Rounds 1+2: 100 Double Unders
Rounds 3+4: 400m Run

 

Full Body Aesthetics:

Legs:
6-8 Bulgarian Split Squats on EACH leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week
*** Some of you may be able to do 10% more than last week, just because it’s a new movement for many of you.
https://www.youtube.com/watch?v=tSynlDZo5Fw

Chest/Back Superset:
10-12 Reverse Grip Flat Barbell Bench Press
10-12 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.

Shoulders:
10-12 Leaning Lateral DB Raises on each arm
Rest 90sec. Repeat For 3 Total Sets.
*Try and go really heavy here without swinging your body.
https://www.youtube.com/watch?v=oEyXGf2e35Q

Triceps:
12-15 Banded “Pull” Downs with a PVC or Pipe.
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! This is just the minimal version.
https://www.youtube.com/watch?v=hbXUt-YYrPw

Biceps:
10-12 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk

Abs:
15 Landmine Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.
*Complete 5 reps on the right arm, 5 reps on the left, then 5 reps with both arms. The video shows what I’m talking about.
https://www.youtube.com/watch?v=XpIJA212Zeo

————————————————-

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

Reverse Grip Bench Press:
https://www.youtube.com/watch?v=KEg2rbkSl6U

————————————————-

*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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 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.”

Saturday April 24th 2021

Strength & Conditioning:

20 Rounds:
1 Deadlift 315/205lbs.
9 Toes-To-Bar

immediately into;

20 Rounds:
9 Cal Row
8 Burpees Over The Rower

*On minute 4 and minute 24, you and your partner must run 400m together. You can not chip away at the workout until both of you are back in the door 🙂

You do a round, I do a round style. Meaning your partner does a full round before you go.

Time CAP: 35min or just finish, Send it! It’s Saturday!

Sweat:

Get as far as possible in 16min…
Run 200m
10 Toes-To-Bar
20 Barbell Front Squats 45/35lb
Run 400m
20 Toes-To-Bar
30 Barbell Front Squats 45/35lb
Run 600m
20 Toes-To-Bar
30 Barbell Front Squats 45/35lb
Run 400m
10 Toes-To-Bar
20 Barbell Front Squats 45/35lb
Run 200m

Rest 4min.

Get as far as possible in 16min…
Row 200m
20 Push-Ups
20 Spiderman Plank Toe Touches
Row 400m
30 Push-Ups
30 Spiderman Plank Toe Touches
Row 600m
30 Push-Ups
30 Spiderman Plank Toe Touches
Row 400m
20 Push-Ups
20 Spiderman Plank Toe Touches
Row 200m

Super Cardio Day! Basically the same workout on the second part, but with rowing, push-ups, and plank toe touches . Those abs are gunna be SORE tomorrow 😉

Spiderman Plank Toe Touches:
https://www.youtube.com/watch?v=V04d5s5y3oc

Daily D:

“Density Saturday”

5min. of DB Lunges (Reverse step or walking)

5min. of Partial DB Cleavage Cutters

5min. of Strict Pull-Ups
*Try and get more than last week!

5min. of Single DB Skull Crushers

5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)

—————————————————

– 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 Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8

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

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

Full Body Aesthetics Day 6 Cycle 9 Rest Day

Workout of the Day Friday April 23rd 2021

Strength & Conditioning:

A.) Strict Press (Double Progression Week 8)
LAST WEEK before our deload week and then will start a NEW cycle the following Week.
Strict Press 6-8 Reps
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.
*Use 30% LESS weight on the Press than the heaviest set you did over the past 7 weeks.
B.) 15min. AMRAP:
50 Double Unders
15 Pull-Ups
15 Thrusters (95/65)

Booty Crew:

A.) EMOM 10 Min 

8 Barbell Hip Thrusts with 3 pulses at the top or bottom of each rep

B.) EMOM 10 Min

12 Barbell Glute Bridges + 5-10 Pulses at the top (use the same weight as part A)

C.) 20 min AMRAP:

*Do both exercises on the same leg before switching

12-15e Double Deficit DB Split Squats

25 Banded Glute Kick Backs

**After finishing one leg do 10 Handstand Kick Ups before doing the other leg

D.) 20 min AMRAP:

*Do all exercises on the same leg before switching

10 Weighted Pistols

10 DB Step Downs

10 Unweighted Single Leg Hip Thrusts

**After you finish one leg do 5 HS Kick Ups

 

Sweat:

40min. EMOM: (8 Rounds)
Min. 1) 10 DB Push Press 50/35s
Min. 2) 15 American KB Swings 53/35lb.
Min. 3) 5 Burpees + 30 Double Unders
Min. 4) 20/15 Cals of Choice
Min. 5) Rest

The cals of choice can be either a rower, assault bike, or ski erg. However, today, I definitely want everyone shooting for that higher number of cals each round! That’s a pivotal part of today’s  workout 🙂

Some of you advanced athletes may also do a 70/53lb. KB for the swings OR do 20 reps with the 53/35lb. If you wanna try 70/50s for the DB Push Press on minute 1, that’s another great option. I’d say to just shoot for an unbroken rep range between 8-10 reps each round on that.

Daily D:

1min. AMRAP:
8-10 DB Arnold Press (Right Arm)
Immediately into;
Max Effort DB Upright Rows (Right Arm)Repeat immediately on the left arm. Rest 60sec. Then repeat until you’ve done 3 sets on both arms.
Metcon
Metcon (AMRAP – Reps)
8 Rounds: (4min.)
20sec. of Double Unders
10sec. of RestImmediately into;8 Rounds: (4min.)
20sec. of DB Russian Twists (30/20lbs.)
10sec. of Rest

Immediately into;

8 Rounds: (4min.)
20sec. of Toes-To-Bar
10sec. of Rest

Stay at each station for ALL 8 rounds until you switch. Total workout time is 12min. on this section.

Full Body Aesthetics Day 5 Cycle 9:

Shoulders:
6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

Chest:
12-15 Incline Banded Fly’s
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! I do love the bands though.
https://www.youtube.com/watch?v=8f7KXcOfzsI

Back:
10-12 Banded Straight Arm Lat Pull-Downs.
Rest 90sec. Repeat For 3 Total Sets
**Videos 1 and 3 in this link show great options for you.
**If you have access to a cable machine with a tricep rope, then use that for sure.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link

Triceps:
10-12 DB Bilateral Extensions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7EUiaRGShlI

Biceps:
8-10 Alternating DB Curls on each arm
– Hold the inside of the DB and turn at the top of each rep
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Wqk9SxtHm2U

Calves:
8 sets with NO REST between:
20sec. of Seated DB Calf Raises.
10sec. of Holding the last rep at the top

**Go LIGHT here on the weight as this is going to get hard. I also recommend doing between 10-15 reps in that 20sec. window. Anything more than that tends to get very hard to hang onto for the rest of the workout.
https://www.youtube.com/watch?v=WSOtYQLefI8

————————————————-

The first day of this cycle starts on 2/8

————————————————-

*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. 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. Then we add another 5%. With the unilateral movements that I chose for this cycle, I believe this is going to be the best format for results.

————————————————-

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.”