Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Aug 17th 2020

Strength & Conditioning:

A.) Back Squat (Week 5 of 20 Rep Max)

LAST WEEK! You guys should know the deal. (read my description July 20 if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. Go for broke today and record your score in Wodify. You’re gunna want to know the numbers for next time. All though that’s a long ways down the road 😉

B.) 15min. AMRAP:
7/6 Cal Assault Bike or Row or 100m Run
3 Hang Power Cleans 135/95
7 Wall Balls 30/20lb.
3 Jerks 135/95

Your 20 rep max probably took it ALL out of you today, so I wanted some nice easy numbers you could move through. I did make the wall ball the heavy ball though, because after those squats, the 20/14 will feel like nothing. Enjoy!

Bodywork:

Every 2min. x 10 Rounds:
5 Burpees
10 Push-Ups
15 Sit-Ups
20 Air Squats

Your score is your SLOWEST time!

So SPRINT each round and try to finish fast!

Can you keep pace? Can you actually get faster!?

Advanced: Add anywhere between 1-5 more rounds.

Sweat:

AMRAP 7:
15 Cal Bike
10 Front or Back Rack Lunges 95/65

AMRAP 7:
10 Cal Bike
50 Double Unders

AMRAP 7:
15 Cal Row
10 Devil Press 30/20s

AMRAP 7:
10 Cal Row
15 Wall Balls (20/14lb)

*REST 3min. after each section. You should need it if you go hard. Ladies may scale the bike to 12 and 7.

Da Daily D:

For Time:
10-9-8-7-6-5-4-3-2-1
200m Run
Devil Press 45/30s

Goes like this…
200m Run + 10 Devil Press
200m Run + 9 Devil Press
200m Run + 8 Devil Press
… All the way to 1 🙂

Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo

Full Body Aesthetics: Day 15 Cycle 2

High Intensity Full Body Day!

Legs: 100 Heels Elevated DB Goblet Squats
https://www.youtube.com/watch?v=5ZtZSPg-Y_8

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

Back: 100 Renegade Rows (50 on each arm. Do all 50 before switching) *Ads a little ab work today 🙂
https://www.youtube.com/watch?v=LccyTxiUrhg

Shoulders: 100 Barbell Upright Rows.

Triceps: 100 Banded Pull-Downs
https://www.youtube.com/watch?v=hbXUt-YYrPw

Biceps: 100 DB Hammer Curls (holding both and curling both at the same time)

Calves: 100 Standing Calf Raises
*Barbell with bodyweight on there preferred, but standing DB raises with DBs at your side is fine too.

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 cycle. (that started on 4/20/2020)