Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed July 8th 2020

Bodywork:

For Time:
20 Toes-To-Hands

40 Shoulder Taps
20 Toes-To-Hands

60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

100 Chair Dips
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??

Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw

Sweat:

For Time:

1 Round: (0-5min.)
Run 1000m

(5-10min.)
5min. AMRAP:
10 DB Floor Press 45/25s
12 DB Deadlifts 70/45s

1 Round: (10-15min.)
Row 1000m

(15-20min.)
5min. AMRAP:
8 DB Floor Press 45/25s
10 DB Deadlifts 70/45s

1 Round: (20-25min.)
Assault Bike 1 Mile
*0.7 Miles for Ladies

(25-30min.)
5min. AMRAP:
6 DB Floor Press 45/25s
8 DB Deadlifts 70/45s

Da Daily D:

20min… Running Clock…
10 DB Strict Shoulder Press 35/20+
immediately into;
10 DB Upright Rows 35/20+
immediately into;
10 Burpee Deadlifts in your DBs (Same DBs)
Rest 60sec.

Go fast , but with good form and Repeat this until the time is up! Should be able to get 7+ Rounds. If you have extra time, you can just go until you hit 10 Rounds.

*The Upright rows are… Palms facing your quads and pulling your elbows to your ears. Just like an upright row with a bar, but with DBs.

*For the weight, shoot for something you can get all the strict press sets unbroken. If you have to eventually push press the last 2-3 later on that’s fine!

Full Body Aesthetics:

Legs: DB Spilt Squats (3×10 on ea. leg)*5% more than day 1
Superset with;
Banded adductors (inner thigh) to failure (20 rep range on tension)
Rest 90sec. Repeat for 3 total sets.

Chest: Banded Flat DB Chest Press (3 x 15-20 reps)
Really Stack those bands and make this nasty. If you have access to add hanging KB’s to an actual barbell, do that. Will post a video link for both below. Rest 90sec After each set.

Back: Single Arm High Row (lying)
3x Max reps on ea. arm
Rest 60sec After each set.
*Have a barbell? Superset with 15-20 reps of barbell row

Shoulders: Arnold Press (3×10. Both DBs pressing at the same time) *Shoot for 5% more than Day 1

Biceps + Triceps Superset:
Max reps of Underhand Grip Tricep Pull-downs with pipe or broom stick (max reps)
immediately into;
Max Single DB Bicep Curls (hand on the side in a somewhat hammer position) *Shoot for 25-30 reps here. So a lighter DB today
Rest 90sec. After Each Set

Calves instead of Abs today: Standing DB Cal Raises. 100 reps for quality, but still at a good pace. Pause at the top of each rep for a slight sec. Heavy as you can, but be realistic. If you never do these, keep it light. Should take about 7-10min if you do it right.