Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Nov 2nd 2020

Strength & Conditioning:

A.) Back Squat/ Barbell Roll Outs (Recovery week 4 of 4)

5 x 40%
5 x 50%
5 X 60%
5 x 60%
Superset with;
10-15 Barbell Roll-Outs
https://www.youtube.com/watch?v=ykU745B1FA8

B.) Every 5min. x 4 Rounds:
15 Thrusters (95/65)
Run 400m
15 Pull-ups
*Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible.

*Score Is Your Slowest Round!
*ADV 115/75lbs.
*ADV+ 115/75 and 7 Muscle-Ups

Bodywork:

“The Dirty 30”
30 Burpees
30 V-Ups
30 Squat Jumps
30 Starfish Sit-Ups
30 Seconds Handstand Hold
30 Jumping Lunges
30 Tricep Push-Ups
30 Mountain Climbers
30 Reverse Sit-Ups
30 Lateral Lunges
30 Hollow Rocks
30 Jumping Jacks

Advanced: increase the reps to 50 and complete the “Filthy 50”

You may do this workout in ANY order, but you must finish all 30 reps before moving to the next movement.

Tricep Push-Ups:
https://www.youtube.com/watch?v=-nfTC718a1I

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

Hollow Rock Demo:
https://www.youtube.com/watch?v=p7j02V1fIzU

Sweat:

3 Rounds:
1 min: Burpee Box Jump Overs 24/20″
1 min rest
1 min: Cal Bike
1 min rest
1 min: Barbell Thrusters 45/35lb.
1 min rest
1 min: Toes to Bar
1 min rest
1 min: Cal Row
1 min rest
1 min: Double Unders
1 min rest

Everything is for MAX reps! You’re getting a 1min. rest after each minute, so be sure to earn it! Coaches can give suggestions for good numbers to hit!

Da Daily D:

Get as far as possible in 20min…

10 Burpees
_
10 Burpees
25 Push-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
150 Air Squats

NO REST between sections. If you have the time to finish it great, if not just stop at 20min. I typically try not to make stuff longer than 20 on this program.

NO weights needed today, but if you wanna spice it up, you can add some for the lunges. LIGHT though. Maybe 25 for men and 10-15s for women.

Full Body Aesthetics: Day 22 Cycle 3 Last full week before deload week & Cycle 5 starts

Legs:
10-12 DB Split Squats with a 30X0 Tempo
Immediately into;
Max DB Hip Thrust with 1 DB on your lap
Rest 90sec. Repeat for 3 Total Sets
Hip Thrust Demo:
https://www.youtube.com/watch?v=SGZK0YZmEpU

Chest:
10-12 Single Arm Incline DB Bench Press with a 30X0 Tempo (10-12 on each arm*)
Rest 90sec. Repeat for 3 Total Sets
https://www.youtube.com/watch?v=lWV4GjiBRJE

Back:
For Time: 100 Strict Pull-Ups
*25 Regular Grip (slightly wider than shoulder width)
*25 Underhand Grip (chin-up)
*25 Wide Grip
*25 Narrow Regular Grip

Shoulders:
3 Sets Bent Over Lateral Raises to failure. Rest 90sec. Repeat For 3 Total Sets. (Use a weight that will get you between 20-30 reps per set)

Biceps:
3 sets of Banded Single DB Curls to failure. Rest 60sec. Repeat for 3 Total Sets. (Use a weight that will get you 12-15 reps)
https://www.youtube.com/watch?v=2rUwNNHjLMc

Triceps:
3 Sets Of Banded Tricep Push-down (using a pipe or broomstick)
Rest 60sec. Repeat for 3 Total Sets.
https://www.youtube.com/watch?v=aTOiLN7ab40

Calves:
Standing DB Calf Raises (Heavy as possible)
As soon as you fail, drop the weight and continue with bodyweight until you fail.
**90sec. Rest Between Sets.
Repeat for 4 Total Sets
https://www.youtube.com/watch?v=wwy3BSUjlW4