1. Chest Day
Ryan Hughes bodybuilding cut
· Weightlifting
Bench-focused chest session from trainer Ryan Hughes.
2. Arms Day
Ryan Hughes bodybuilding cut
· Weightlifting
Biceps and triceps volume from trainer Ryan Hughes.
3. Back Day
Ryan Hughes bodybuilding cut
· Weightlifting
Deadlift and row-focused back day from Ryan Hughes.
4. Shoulders Day
Ryan Hughes bodybuilding cut
· Weightlifting
Overhead pressing and shoulder accessory work from Ryan Hughes.
5. Legs Day
Ryan Hughes bodybuilding cut
· Weightlifting
Squat and hamstring-focused leg day from Ryan Hughes.
Alternating Sixteen
For time
· At Home Circuits
16 rounds for time: 16 alternating dumbbell rows, 16 alternating overhead press, 16 alternating front leg kicks, 16 alternating side leg kicks.
Blackjack
For time
· CrossFit
For time: descending push-up / ascending sit-up ladder (20→1, 1→20).
Brodie
AMRAP
· CrossFit
AMRAP 20 min: pistols, renegade rows (35/25 lb), burpees, AbMat sit-ups.
Chief
AMRAP
· CrossFit
5 cycles of max rounds in 3 minutes (3 hang cleans, 6 push-ups, 9 air squats).
Cindy
AMRAP
· CrossFit
AMRAP 20 min: 5 pull-ups, 10 push-ups, 15 air squats.
DT
For time
· CrossFit
5 rounds: deadlifts, hang power cleans, push jerks (155/105 lb).
Goodell
For time
· CrossFit
400m run, wall balls, swings, then 38 reps of X.
Loredo
For time
· CrossFit
6 rounds: air squats, push-ups, walking lunges, 400m run.
Sixteen Pack
For time
· At Home Circuits
16 rounds for time: 16 push-ups, 16 alternating dumbbell curls, 16 air squats, 16 front leg kicks.
Swole-Tel
EMOM
· CrossFit
Four parts in 12 min: EMOM dumbbell rows + push-ups, then AMRAP finisher.
Yoke
For time
· CrossFit
4 rounds: dumbbell power snatches and renegade rows (50/35 lb).
Zachary Tellier
For time
· CrossFit
Bodyweight ladder: burpees, push ups, lunges, sit ups, air squats.