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Monday
InTheGym
Front Squat (5-5-3-3-1-1)
Building up to a 1RM today! Next week starts a new back squat cycle :)
EMOM x 15min.
min. 1) 15/12 Cal
min. 2) 20 Ballslam 20/15
min. 3) Max Russian KB Swings 70/53
Good day to try something heavier than usual, but make sure you're getting at least 15 reps a pop or it's too heavy.
AtHome
A.
Metcon
Metcon (Time)
For Time:
30 Devil Presses (35/25s)
60 Dumbbell Thrusters
90 Burpees
Short, Sweet, and SPICY :)
B.
"12 Days of Quarantine"
1 "Butt Slap" Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Jumping Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
11 Hollow Rocks
12 Jumping Jacks
Complete the reps the same way you sing the 12 days of Christmas song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round which is: 12-11-10-9-8-7-6-5-4-3-2-1.
Tricep Push-Ups:
https://www.youtube.com/watch?v=-nfTC718a1I
Starfish Sit-Ups Demo:
https://www.youtube.com/watch?v=HLH9WgbYOCI
Butt-slap Burpee Demo:
https://www.instagram.com/p/B9zl2QOn1I7/?utm_source=ig_web_copy_link
Hollow Rock Demo:
https://www.youtube.com/watch?v=p7j02V1fIzU
SexyBod
Legs:
"Big Booty Superset"
3 sets:
7 Banded Curtsy Lunge (right leg)
7 Single Leg RDL (right leg)
7 Banded Long Split Squats (right leg)
Immediately into;
same for the left leg
Rest 90sec. After Each
https://www.instagram.com/tv/CAUQyiQHVW1/?igshid=e7d00rnyy01k
Chest:
2 sets:
50 high banded fly's (right)
50 high banded fly's (left)
Rest 60sec. Between sets. Must finish all 50 before switching to other side.
https://www.youtube.com/watch?v=7ql7inXvKvI
Back:
3 Sets of Straight Arm Lat Pulldowns to failure. Rest 90sec. After each set. If you do not have this set up in the link, then use a pipe or equivalent like we have in the past.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
Shoulders:
3 Sets:
15-20 DB Front Raises
Immediately into;
Banded Pull Aparts to failure
Rest 90sec. Between Sets
Biceps:
10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets
https://www.youtube.com/watch?v=L0REVLe-aQ4
Triceps:
3 Sets of Overhead Tricep Extensions (banded with a pipe or equivalent) to failure. Rest 90sec. After Each set.
https://www.youtube.com/watch?v=25_Y-oPMnPE
Abs:
4 sets of my "28 rep" Hanging Knee Raises complex (Add a 5-10lb DB between your feet)
*Rep scheme is 7 oblique right side, 7 oblique left side, 7 regular front knee raises, then 7 more with no weight.
Here's a demo on the "28" set:
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link
Remember that this week is a RECOVERY week! If you have been following this fo the last month, it's time to have a down week and then come back HARD next week. If you want to do some bodyweight stuff or cardio on your off days that's fine, but LEAVE the weights alone! Trust me, it's for the best and your motivation will be higher than ever next week. These down weeks are crucial for motivation, strength, and muscle growth.
TUESDAY
InTheGym
EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @50%
immediately into;
EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @50%
Rest 5min. (Change your weights and some others close by incase you want to jump more)
EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @60-65%
immediately into;
EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @60-65%
For RX you must finish all of the reps. I want the first section to be challenging but not terribly hard. Save that for the second round of EMOMs. You may also build at any time, but you are going to have to move fast to make that happen. I recommend trying to stick to the same weights.
AtHome
A.
10 Rounds:
200m Run
7 Pull-Ups
8 DB Deadlifts 50/35s
4 HSPU's holding your DB's or 9 DB press
B.
For Time:
- Accumulate a 10min. Plank Hold
- Advanced shoot for 15min.
Every Time You Rest, Complete;
10 Alternating Pistols
15 Push-Ups
** Before start this, complete 50 Bodyweight Russian Twists as a one time "buy in." Gotta do it to make that first plank a little harder ;)
SexyBod
rest day
WEDNESDAY
InTheGym
Push Jerk/press
3 Piece Circuit:
5 Push Jerks (Heavy as possible. From the rack.)
immediately into;
10 DB Bent Over Rows (5ea. arm)
immediately into;
75 Double Unders
Rest 2min. x 4-5 Rounds. You have a 20min. time CAP. If you have time for that 5th round, get it in!
*The 4th and 5th jerk should be very difficult.
15min. AMRAP:
60 air squats
50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95
RX+ 185/135 on the jerks
is 2 rounds possible??
AtHome
A.
5 Rounds:
1min. of Max Double Unders
1min. Rest
1min. of Max DB Push Press 50/35s
1min. Rest
1min. of Max Toes-To-Bar
1min. Rest
This is one of those ones that look super easy on paper ;)
B.
20min. Running Clock...
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
in remaining time complete as many Figure 8 Flutter Kicks with a clap as possible.
Goes like this:
10 Burpees, 20 Chair Dips, 30 Sit-Ups
then;
9 Burpees, 18 Chair Dips, 27 Sit-Ups
... And so on..
THURSDAY
InTheGym
Back Rack Lunge
8 Reps on each leg. Take your time and don't rush the movement.
SUPERSET with;
Single Leg Deadlift
8 Reps on each leg. Same thing.. Take your time and keep tension on the hammys and glutes. Put your leg back on a bench or a rogue brick. Make sure your knee does not come over your toe either. Your front foot should be pretty far out.
Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.
7 Rounds:
7 Cal Assault Bike
7 Toes To Bar
7 Deadlifts 225/155
*Time CAP: 12min.
AtHome
A.
Have a friend nearby or get them on FaceTime or Zoom!
50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups
SexyBod
FRIDAY
InTheGym
Spending 8min. at each station with NO REST between stations (40min. straight through):
1.) Climb to a Heavy Power or Squat Clean
2.) Try and complete either 100 strict perfect push-ups or 100 DB Bench Press with 50s for men and 25s for women. 70/45s for Advanced peeps.
3.) Try and complete 100 Tricep Push Downs with a band and PVC
4.) Try and complete 100 DB Standing Lateral Raises. 10-15lb. Range should be plenty with good form.
5.) Try and complete 50 Plate Sit-Ups immediately into 50 Reverse Sit-Ups still holding the plate in front.
*You may complete in any order you like.
Thought this would be a nice change of a pace for today. Has a little full body aesthetics vibe with a little CrossFit tempo. The only thing we can score here is the clean and we haven't hit a heavy one in a while so just hit whatever feels good and try not to miss. Enjoy!
Sit-Up Demo:
https://www.instagram.com/p/B-chH8HlpFf/?utm_source=ig_web_copy_link
Tricep push down:
https://www.youtube.com/watch?v=aTOiLN7ab40
AtHome
A.
20min. AMRAP:
8 Alt. DB Snatches 50/35lb.
10 Push-Ups
12 Air Squats
At the 10min. mark switch to DB Hang Clean and Jerks. Both DBs at the same time. Swing the DB's outside your hips with your feet shoulder width. Then bring them both to your shoulders and Jerk. Spicy little combo.
B.
For Time:
250 Up Downs with a Double Shot
Video Demo: (1st video)
https://www.instagram.com/p/B_QrxPNHszD/?utm_source=ig_web_copy_link
Beat your last time!!
SexyBod
rest week
cause crossfit is awsome, we do crossfit. Best in elk grove.