Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Aug 28th 2020

Strength & Conditioning:

4min. AMRAP:
8 Push Press 95/65
8 SDHPs

4min. AMRAP:
Max Cals on the Assault Bike or Rower

4min. AMRAP:
American KB Swings 70/53

4min. AMRAP:
Burpee Box Jump Overs 24/20

4min. AMRAP:
8 Push Press 95/65
8 SDHPs

4min. AMRAP:
Max Double Unders

**2min. Rest After Each Section **

ADV 115/75

Go HARD on each section today to really hit this right 🙂

Optional Extra Credit:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Raises
Rest 1min.

Bodywork:

Part 1.) Conditioning + Core

(0-1min.)
50sec. Plank

(1-2min.)
50 Jumping Jacks

(2-3min.)
50sec. Plank

(3-4min.)
50 Jumping Jacks

(4-5min.)
50sec. Plank

Part 2.) Full Body Circuit – How Far Can You Go!?

Every 60sec. For 3 Rounds:
5 Burpees
5 Air Squats
5 Straight Leg Sit-Ups (Bad Girl Style)

Immediately into;

Every 60sec. For 3 Rounds:
6 Burpees
6 Air Squats
6 Straight Leg Sit-Ups (Bad Girl Style)

Immediately into;

Every 60sec. For 3 Rounds:
7 Burpees
7 Air Squats
7 Straight Leg Sit-Ups (Bad Girl Style)

*Keep Adding 1 Rep Every 3 Rounds Until You Eventually Fail

Straight Leg Sit-Up Bad Girl Style:
https://www.youtube.com/watch?v=aQefyQoR3P8

Sweat:

3 Rounds:

(0-2min.)
30/24 Cal Row
Immediately into;
(2-4min.)
30 DB Deadlifts 70/50s
Immediately into;
(4-6min.)
25/18 Cal Assault Bike
Immediately into;
(6-8min.)
Max DB Box Step Overs 20″ (35/20s)

Rest 2min. Repeat 3 Times

Advanced #’s would be 40/30 Cal Row and 30/24 Cal Bike.

Optional Ca$h Out:
Weighted Partner planks
1min. on 1min. off x 3 Rounds

Da Daily D:

For Quality and Time:
50 Partial DB Cleavage Cutters
50 Seated Knee Tucks
50 Push-Ups
*Must finish all 50 reps at each station before moving on

immediately into;
800m Run

immediately into;
50 Partial DB Cleavage Cutters
50 Seated Knee Tucks
50 Push-Ups
*Must finish all 50 reps at each station before moving on

immediately into;
800m Run

For the cleavage cutter, I recommend 45-60lbs. for men and 20-35lbs. for women.

For the knee tucks, I recommend 5-10lbs for male and female.

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

Seated Knee Tucks:
https://www.youtube.com/watch?v=OFiw8ZJHKcg

Full Body Aesthetics: Day 24 Cycle 2

Legs:
6-8 Heavy Barbell Hip Thrusts
Rest 90sec. 4 Sets. After the 4th set, strip it down to 50% of the weight and do a burn out set for max reps.

Chest:
6-8 Heavy Barbell Incline Bench Press. Rest 90sec. Repeat for 4 total sets.

Back:
4 Rounds
1min. of Max Strict Pull-Ups
1min. Rest
*Every other round do chin-ups (underhand grip)

Shoulders:
1 Round:
50 Single DB Front Rack Press
100 Banded Pull-Aparts
25 Single DB Front Rack Press
*I used a 50lb DB and it was perfect

Single DB Demo:
https://www.instagram.com/p/B_ywL3hnN1-/?utm_source=ig_web_copy_link

Banded Pull-Aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE

Triceps + Bicep Superset:
100 Body Weight Elevated Tricep Dips
Immediately into;
100 Barbell Bicep Curls 45lb bar

Same setup as this video for the dips, but no weight needed:
https://www.youtube.com/watch?v=HEeT2sbmcXc

Abs:
5min. of straight flutter kicks. (left+right= 1 rep)
*Can you get over 250?