Full Week of Workout Videos - Thursday Legs Accessory Home

38 minutes - 347 Calories - Average Heart Rate 121 - Max Heart Rate 145.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Leg Extensions x4 sets (Quads)
• Leg Curls x4 sets (Ham Strings)
• Calf Raises x4 sets (Calves)

Full Week of Workout Videos - Thursday Legs - Deadlifts CrossFit

47 minutes - 582 Calories - Average Heart Rate 145 - Max Heart Rate 192.

• Garmin Heart Rate Monitor Session Link

Location: CrossFit Langley

Warmup & Mobility

Strength:

• Deadlift - 225 lbs x8 reps (Legs & Back)
• Deadlift - 315 lbs x8 reps (Legs & Back)
• Deadlift - 365 lbs x8 reps (Legs & Back)
• Deadlift - 405 lbs x11 reps (Legs & Back)

METCON:

• 5 Rounds
• 8 Straight Leg Deadlifts with 65 lbs each arm
• 10 Ab Rolls
• 5 Pull-ups

Full Week of Workout Videos - Wednesday Back and Biceps Home

1:31 minutes - 1005 Calories - Average Heart Rate 135 - Max Heart Rate 168.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Wide single arm Pull Downs x2 sets (Lats)
• Wide Pull-ups x2 sets (Lats)
• Narrow single arm Pull Downs x2 sets (Lats)
• Chin-ups x2 sets (Lats)
• Seated Rows x2 sets (Lats & Middles Back)
• Straight arm pull down x4 sets (Lats & Core)
• Preacher Curls with Cables x4 sets (Biceps)
• Single Arm Curls with Cables x4 sets (Biceps)
• Front Lever combined with Toes to Bar x2 sets (Abs, Core, Lats)

Full Week of Workout Videos - Tuesday Shoulders Home Accessory

1:01 minutes - 618 Calories - Average Heart Rate 128 - Max Heart Rate 156.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Warmup & Mobility

• Rotator cuff work & Stretching

Strength:

• Rear cable shoulder raises x3 sets (Rear Delt)
• Front cable shoulder raises x3 sets (Front Delt)
• Side cable shoulder raises x3 sets (Side Delt)
• Rear cable shoulder pull using rope x3 sets (Rear Delt)
• Shrugs using Smith Machine x4 sets (Traps)
• Cable Side Bends - 1 long set increasing weight, then a drop set at the end (Obliques - Side Abs)

Full Week of Workout Videos - Tuesday Shoulders CrossFit

47 minutes - 522 Calories - Average Heart Rate 136 - Max Heart Rate 181.

• Garmin Heart Rate Monitor Session Link

Location: CrossFit Langley

Warmup & Mobility

Strength:

• Front Shoulder Press - 135 lbs x3
• Front Shoulder Press - 155 lbs x3
• Front Shoulder Press - 175 lbs x3
• Front Shoulder Press - 185 lbs x3
• Front Shoulder Press - 195 lbs x1

METCON:

• 4 Rounds
• 12 Upright Rows using straight bar with 135 lbs
• 10 Pushups
• 10 Situps