Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Sept 4th 2020

Monday we will be doing a beach WOD starting at the gym at 10am, friends and family welcome! We will be running, swimming and getting a little sandy 😉

Strength & Conditioning:

A.) 20min Booty Superset:

10 Reps Back Rack Lunge out of the rack (L+R=2)

immediately into;
10 Hip Thrusts (weights for these should be 185-225/135-205)
Rest 90sec. After Each Set
*Advanced can use a 55lb plate for an elevated front foot on lunges
*Keep doing sets until the clock runs out. Climbing in weight is fine.

15min AMRAP:
50 Cal Assault Bike or Row or 800m Run
40 Front Squats 75/55
30 Front Squats 95/65
Then, max rounds in remaining time…
12 Alt. DB Snatches 50/35
8 Toes-To-Bar

You only do the 50,40,30 section 1 time and then it’s an AMRAP of JUST the DB Snatches and TTB.

Score is just rounds and reps of DB Snatches and TTB.

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

Total, you’re doing the split squats 3 times and the ab sequence 2 times. Looks more complicated than it actually is.

Here’s a bunch of video demos because there are some weird names in there.

Bulgarian Split Squats:
https://www.youtube.com/watch?v=kBQ1krvKFBU

Seated Ab Circles:
https://www.youtube.com/watch?v=-MT1l34zLXI

Drunken Mountain Climbers:
https://www.youtube.com/watch?v=b1xyB37QqYc

Starfish Sit-Ups:
https://www.youtube.com/watch?v=HLH9WgbYOCI

Star Planks:
https://www.youtube.com/watch?v=5oB44pBFIVE

Heel Touches:
https://www.youtube.com/watch?v=2CvMvcfhiTo

Bicycle Abs:
https://www.youtube.com/watch?v=ey-I0iCGajk

Sweat:

3 Rounds: (36min. Total)
1min. of Max Plate Overhead Lunges 45/25lb.
20sec. Rest
1min. of Max Box Jumps 20″
20sec. Rest
1min. of Max Russian KB Swings 70/53lb
20sec. Rest
1min. of Max Wall Balls 20/14lb.
20sec. Rest
1min. of Max Cals on the Assault Bike
20sec. Rest
1min. of Max Weighted Seated Knee Tucks
20sec. Rest
1min. of Max Banded Face-Pulls
20sec. Rest
1min. of Max Single DB Bicep Curls
20sec. Rest
1min. of Max Bench Dips (weighted optional)
20sec. Rest

Weighted seated knee tucks:
https://www.youtube.com/watch?v=OFiw8ZJHKcg

Single DB Bicep Curls:
https://www.youtube.com/watch?v=w38C1mYr1Eo

Banded Face-Pulls:
https://www.youtube.com/watch?v=c4MhLhEM7Co

Weighted bench dips:
https://www.youtube.com/watch?v=5H5nKVULKQs

Da Daily D:

4 Rounds For Time:
15 DB Push-Ups (right arm)
15 DB Push-Ups (left arm)
25 Air Squats

Rest 2min.

4 Rounds:
15 Single DB Bicep Curls
15 Single DB Skull Crushers
Rest 60sec. After Each Round
*Both video demos have this movement shown with a band. Incase you have a limited selection of DB’s using the band is a great way to add resistance without buying more DB’s

Rest 1min.

100 Bodyweight Seated Knee Tucks (No weight needed)

Single DB Curl:
https://www.youtube.com/watch?v=w38C1mYr1Eo

Single DB Skull Crusher:
https://www.youtube.com/watch?v=UcocVI3y4sY

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

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Sept 4th 2020

Monday we will be doing a beach WOD starting at the gym at 10am, friends and family welcome! We will be running, swimming and getting a little sandy 😉