Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Sep 18th 2020

Strength & Conditioning:

A.) 35min. running clock…
6-8 Bench Press (Heavy as possible)
10 Pull-Ups (Strict if possible)
15/12 Cal Assault Bike or 12/10 Cal Row or 150m Run

Rest 90sec. After Each Round

*For the weight, think of something you can do unbroken ideally the whole time, but also gets challenging on the last rep each round. If you break 1 time it’s ok, but no more. Pull-Ups may be any grip you like and can be broken up if needed.

Extra Credit:
4 Rounds:
20 Russian Twists with 45/30lb DB
20 Sit-Ups (with feet anchored on DB)
*Left+Right = 1 rep)

Bodywork:

“BIG Chipper Friday”

For Time:
100 Chair Step-Ups
100 Chair Dips
100 Jumping Jacks
100 Bodyweight Russian Twists (L+R = 1)
50 Chair Step-Ups
50 Chair Dips
50 Jumping Jacks
50 Bodyweight Russian Twists (L+R = 1)
25 Chair Step-Ups
25 Chair Dips
25 Jumping Jacks
25 Bodyweight Russian Twists (L+R = 1)

*Beginners: Put a 20min. Time CAP on this and start from the bottom up.

Sweat:

Every 6min x 5 Rounds:
400m run
30 wall balls (20/14lb.)
20 DB lunges (35/20s)

Rest 3 min.

TABATA (20 sec on/10 sec off) x 8 rounds
Banded lateral walk
(Alt every step, so left, right, left, right… etc)
Immediately into…
TABATA (20 sec on/10 sec off) x 8 rounds
“T-Bag” Squats

Da Daily D:

For Time:
100 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups

Rest 1min.

Repeat For 5 Rounds. Score is your SLOWEST round. Try and stay within 5-10sec. of every round. So you’re going HARD, but not everything you have.

Full Body Aesthetics: Day 12 Cycle 3

High Intensity Full Body Day!

Legs:
100 Landmine Lunges (50ea. leg)
https://www.instagram.com/p/CBBoY3oHTE2/?utm_source=ig_web_copy_link

Chest:
100 Decline Push-Ups
https://www.youtube.com/watch?v=9NmmjDHBDJY

Back:
2 Rounds:
25 Regular Grip Barbell Rows
25 Supinated Grip Barbell Rows

Shoulders:
100 Barbell Shrugs
*Start on the lighter end and add weight after every 25 reps.

Triceps:
100 Banded Tricep “pull” downs
https://www.youtube.com/watch?v=hbXUt-YYrPw

Biceps:
100 DB Supinated Curls
*Honestly, even like 10-15lb. for men on this gets really hard. Don’t go too heavy. We already did a lot of pulling on the back portion.
https://www.youtube.com/watch?v=w9t1ueuW9WI

Abs:
100 Weighted Hanging Knee Raises
*Just 10lbs. for men is usually the sweet spot. 5lbs. for women.
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, rest 90 seconds and move onto the next station.

If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.

As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the first 2 cycles.