Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Aug 3rd 2020

Strength & Conditioning:

A.) Back Squat (20rep Week 3)

You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

B.) 15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Kipping Pull-Ups

It’s always hard to program after the 20 rep but this seemed perfect to me. ADV 4/3 Muscle Ups

Bodywork:

3min AMRAP:
1 Pistols Each Side
7 Hand Release Push Ups
9 Sit-Ups

Rest 1min. Repeat for 5 Total Rounds. (20min.)

*If you plan on scaling this workout to a chair or a box, then do (2) reps on each leg instead.

I just really love the 3x1min. style with the right movements. You can easily move fast and you get a TON done in 20min. Hope you enjoy this one!

Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE

Scaled Pistol Demo:
https://www.youtube.com/watch?v=-71uaSXtz3M

Sweat:

4 Rounds:
Min. 1) 10 Burpee DB Snatch (right arm only)
Min. 2) 12 Toes-To-Bar
Min. 3) 10 Burpee DB Snatch (left arm only)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest

Rest 3min. (Including the 1min)

4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank

45/30lb. for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.

Da Daily D:

15min. of Straight Booty Work:

5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest

Then;

EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round

So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats

So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats

…. What can you get to?!

DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)

Lunges (Hold the DBs at your side)

Full Body Aesthetics: Day 1 Cycle 2

Legs:
3 Sets:
10-12 DB Walking Lunges
Immediately into;
10 Barbell Good Mornings with a 30X0 Tempo
Rest 90sec. After Each Set
*Heavy as possible on the Lunges and a medium weight on the good morning with perfect form. Really get that hammy stretch on each rep.

Chest:
3 sets of Single DB Cleavage Cutters to Failure. Start with something you can get about 30 reps with. Rest 1min. And go up in weight on each set. I used 70/90/100lb DBs.
https://www.youtube.com/watch?v=SvjimXFEZgE

Back:
3 Sets:
20 Single Arm DB Bent Over Rows on each arm. Rest 1min. After 2nd arm.

Shoulders:
100 DB Lateral Raises For Time and Quality. Use a weight that you can get about 20-25 on the first set. Then chip away at 8-10 at a time. I use 15-20s usually.

Biceps:
3 sets:
Max Barbell Curls with a 30X0 tempo. Rest 1min. After Each Set. Should be getting 15-20 Reps on the first set. If it’s too light, you can add a little weight, but the tempo makes it rough.

Triceps:
3 sets:
12-15 Barbell Tricep Skull Crushers. Rest 60sec. Between Sets

Abs:
3 Sets:
Barbell Ab Roll Outs to Failure. The video I linked is standing, but if you can not get 10+ then switch to kneeling. Rest 90sec. After Each Set.
https://www.youtube.com/watch?v=OmMPFbKGHJ8

If you are new to this program, please start back on day 1 (cycle 1) on 4/20/2020