Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Oct 30th 2020

Strength & Conditioning:

Bodywork:

BUTTS & GUTS

(0-3min.)
50 Bulgarian Split Squats with a 30X0 Tempo

(3-9min.)
30sec. of Seated Ab Circles
30sec. of Drunken Mountain Climbers
30sec. of Seated Ab Circles (other direction)

Rest 30sec.

30sec. of Star Plank (right)
30sec. of Starfish Sit-Ups
30sec. of Star Plank (left)

Rest 30sec.

30sec. of Bicycle Abs
30sec. of Heel Touches
30sec. of Russian Twists

Rest 30sec.

(9-12min.)
50 Bulgarian Split Squats with a 20X0 Tempo

(12-18min.)
*Same Ab Sequence as above

(18-21min.)
50 Bulgarian Split Squats with no tempo. Just get them done

Sweat:

Every 3min. x 5 Rounds
15/12 Cal Bike
15 Toes to bar
10 DB Russian twists  35/25

3min. rest

Every 3min. x 5 Rounds
15/12 Cal Row
15 American KB Swings 53/35
10 Front Rack Lunges 95/65

Accessory:
Get as far as possible in 6min…
10-20-30-40-50
Double Unders
Sit-Ups

Da Daily D:

For Time:
1,200 meter Run
30 Devil Press 25/15s
800 meters Run
20 Devil Press 25/15s
400 meters Run
10 Devil Press 25/15s

Time Cap: 20 minutes

Full Body Aesthetics: Day 19 Cycle 4

Thursdays and Sundays are rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

Legs:
10-12 DB Close Stance Hack Squat against a wall or with foam roller. Rest 90sec. Repeat for 4 Total Sets.

Chest + Back Superset:
1min. of Incline Single DB Cleavage Cutters
Immediately into;
1min. of Regular Pull-Ups (wide grip)
90sec. Rest. Repeat for 3 Total Sets

Bicep Tricep SuperSet:
2 Rounds with no rest between:
30sec. of Banded Tricep Pulldowns w/ Pipe or Broomstick
Immediately into;
30sec. DB Bicep Isometric hold at 90 degrees (1 DB in each hand held in the hammer position)

*Both rounds = 1 set. After a full set, rest 1min. Repeat for 3 total sets.

Shoulders:
Max DB Front Raises
Immediately into;
Max Banded Pull Aparts (Palms Up versus down like we usually do)
Rest 90sec. Repeat for 3 Total Sets

Calves:
100 Seated DB Calf Raises
*Go at a pace that keeps good form and go slower if you only have very light weights. If you never lift calves, then maybe only do 50 of these because you will get SUPER sore.