Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Aug 24th 2020

Strength & Conditioning:

A.) 28min. EMOM:
Min. 1) 5 Push Press (climbing)
Min. 2) 12 Toes-To-Bar or 20 Reverse Sit ups
Min. 3) 12/9 Cal Assault Bike or 9/7 Cal Row or 100m Run
Min. 4) Rest

I suggest starting at 135/95lb on the push press and climbing a little each round OR pick something spicy right away and stick with it. I think many can do 185/125 Straight through and get a GREAT workout that way 🙂

Push Press is coming off the ground. NO JERKS!

B.) 6min. Core EMOM:
Odd: 40sec.of Landmine Sit-Ups
Even: 40sec. of Max DB Russian Twist with 50/35lb

Landmine Sit-Ups:
https://www.instagram.com/p/CCYonA7H_PI/?utm_source=ig_web_copy_link

Bodywork:

40sec. of Work
20sec. of Rest

Until you finish…

50 Rounds Of:
1 Burpee
2 Air Squats
3 Push-Ups
4 Lunges

You goal is to do 2 rounds every 40sec. and finish in 25min. Can you hang?

Sweat:

For Time:

800m Run

Immediately into;

10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Immediately into;
800m Run

Immediately into;

10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Immediately into;
800m Run

Just like “Murph” but with a little different structured format.

Wear a vest if you like 🙂

Da Daily D:

20min. AMRAP:
10 Alt. DB Snatches 50/35lb.
10 Push-Up
10 Sit-Ups

*At the 5min. mark, switch to DB Power Cleans for 5 reps.
*At the 10min. mark, switch back to normal.
*At the 15min. mark, switch to DB Power Cleans for 5 reps again.

Full Body Aesthetics: Day 20 Cycle 2

Legs:
10 Barbell Step Ups on each leg (20 total). Rest 90sec. Repeat for 4 Total Sets. *On the height of the step, make sure it puts your leg at about a 90 degree angle at the start. Anymore and you tend to fall forward and take pressure off your glutes and hamstrings.
https://www.youtube.com/watch?v=iToy2F5eyJo

Chest/Back Superset:
6-8 Heavy Incline Barbell Bench Press
Immediately into;
6-8 Strict Chin-Ups (underhand grip)
*Add weight if you can
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
15 Lateral DB Raises on each arm. Opposite arm is doing an isometric hold while the other is working. After all 30 reps you can rest 90sec. Repeat for 3 Total Sets.

Video demo:
https://www.instagram.com/p/CBUn87_HqKc/?utm_source=ig_web_copy_link

Bicep/Tricep Superset:
Banded Tricep Pull-Downs to Failure.
Immediately into;
12-15 DB Hammer Curls (Curl both at the same time)
Rest 60sec. Repeat for 3 Total Sets.

Abs:
10 rounds:⁣⁣⁣
5 weighted plate sit-ups⁣⁣⁣
5 reverse sit ups (holding plate in front of you for balance)⁣⁣⁣
https://www.instagram.com/p/B-chH8HlpFf/?utm_source=ig_web_copy_link