Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Aug 31st 2020

Strength & Conditioning:

A.) 15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks

Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 RX+, and a 185/135 challenge! If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.

B.) 7min. AMRAP:
8 Front Rack Lunges 115/75
10 Wall Balls 20/14

Rest 2min.

7min. AMRAP:
8 Back Squats 115/75
10 Toes-To-Bar or 10 Cross Body V-ups (10 each side)

*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.

Bodywork:

For Time:
100 “Shredders”

Advanced: 150 reps (insert whoa face)

Remember your time the last time you did this one? Let’s see if you can go a little faster or maybe do it outside in a pretty place somewhere 🙂

Shredders Demo:
https://www.instagram.com/p/B_XzhzZnI-k/?igshid=qtpr92hodorq

Sweat:

Every 3min. X 5 Rounds:
15/12 Cal Assault Bike
15 Pull-Ups
Max Barbell OHS in remaining time

Rest 4min.

Every 3min. X 5 Rounds:
200m Row
15 Wall Balls 20/14lb.
Max Front Rack Lunges in remaining time

*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 20-30sec. to recharge. If you can handle no rest though, by all means, HIT IT!

Extra credit if you have time:
100 Ball Slams 30/20

* move as quick as he can but with good quality + form.

Da Daily D:

5min. Running Clock…
100 Double Unders
25 DB Deadlifts 50/35s
Max Sit-Ups in remaining time

Rest 90sec. Repeat 4 times total

Rounds 1+2: 100 Double Unders
Rounds 3+4: 400m Run

Full Body Aesthetics: Day 27th Cycle 2

High Intensity Full Body Day!

Legs: 100 Barbell Back Squats

Chest: 150 Decline Push-Ups
https://www.youtube.com/watch?v=9NmmjDHBDJY

Back: (Same back piece as last week, but try a little more weight this time)
100 DB Bent Over Rows with this rep scheme:
40 reps right arm
40 reps left arm
30 reps right arm
30 reps left arm
20 reps right arm
20 reps left arm
10 reps right arm
10 reps left arm

Shoulders: 100 Lateral DB Raises
https://www.youtube.com/watch?v=98sKS7-Bt0k

Triceps: 100 Single DB Tricep OverHead Extensions
https://www.youtube.com/watch?v=s-FoAbMyHTc

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

Abs: 100 Plate Sit-Ups
(25-35lbs. should be good for most guys. 15-25lbs. for most gals)
https://www.instagram.com/p/B-chH8HlpFf/?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 cycle. (that started on 4/20/2020)