Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Oct 26th 2020

Strength & Conditioning:

A.) Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:
75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
OPTIONAL:
In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain and get you primed for that 1 rep max. This helps some people a lot.

B.) For Time: Halloween!
31 Thrusters (95/65 lbs)
31 Sumo Deadlift High-Pulls (95/65 lbs)
31 Overhead Squats (95/65 lbs)
31 Push Jerks (95/65 lbs)
31 Front Squats (95/65 lbs)

*3 Burpees at the top of each minute. Start with burpees also.

This is my own spin on the classic “Air Force” WOD.
Time CAP: 20min.

Bodywork:

Part 1.) Cardio + Core
Needed: Socks and a slick foor

20sec. of Sliding mountain climbers
10sec. REST
20sec. of Sliding Pikes
10sec. Rest

Repeat for 4 total rounds. (4min.)

Part 2.) 2 Part Conditioning Circuit:

A.) For Time:
100 Burpees
*Every minute on the minute do 15 air squats

Time Cap: 10min. (Rest as needed between)

B.) For Time:
150 Air Squats
*Every minute on the minute do 5 Burpees

Sliding mountain climbers:
https://www.youtube.com/watch?v=xC_L8xgHwUA

Sliding Pike:
https://www.youtube.com/watch?v=dW6CLdspTnU

Sweat:

2 min EMOM:
:45 sec Side Plank Hold

5 min AMRAP:
18 Cal Row
18 Burpees
18 OHS 75/55

2 min EMOM:
:45 sec Plank Hold

5 min AMRAP:
15 Cal Row
15 Burpees
15 SDHP 75/55

2 min EMOM:
:45 sec Side Plank

5 min AMRAP:
12 Cal Row
12 Burpees
12 OHS 75/55

2 min EMOM:
:45 sec Plank Hold

5 min AMRAP:
9 Cal Row
9 Burpees
9 SDHP 75/55

2 min EMOM:
:45 sec Side Plank Hold

*1 min rest after each AMRAP ONLY.
Each workout starts with the plank EMOM and then goes right into the amrap. Then you rest 1min. and proceed down the workout.

Cashout:
100 Russian Twists with 5lb plate (L+R=1)

If you cannot overhead squat (due to lack of flexibility), you may do overhead lunges with a plate.

Da Daily D:

With a Running Clock in 24 minutes…

Tabata DB Push Press 45/30s
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

*1 minute Rest between each

“Tabata”
Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)

Each station is 4min.

Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps

Full Body Aesthetics: Day 15 Cycle 4

Big Superset Day 🙂

Legs/Chest/Bicep Superset:
10 DB RDL’s
10 Incline DB Bench Press
10-12 Crossbody DB or Band Curls
Rest 90sec. Repeat for 4 Total Sets

Back + Shoulder Superset:
8-10 DB Strict Shoulder Press (DBs facing east/west the entire time)
8-10 Single Arm DB Rows on each side
Rest 90sec. Repeat for 4 Total Sets

Triceps + Calves Superset:
15-20 Incline Single DB Skull Crusher
Immediately into;
Max Reps Of Standing DB Calf Raises (Heavy as possible, shooting for 20-30 rep range)
Rest 90sec. Repeat for 4 Total Sets

No rest between movements on any of the sections. Get all of the work done and then you get the 90sec. rest.

I am trying to make this as universal as possible so, if you do not have enough weights to make these numbers hard, then just create more time under tension. AKA, make a rep take 4 or 5 seconds versus 1 or 2. And use bands whenever possible to create those different types of resistance.

DB RDL’s:
https://www.youtube.com/watch?v=4M3CtvpM9xI

CrossBody Band or DB Curl:
https://www.youtube.com/watch?v=3PxRL7kH1y8

Single DB Incline Skull Crushers:
https://www.youtube.com/watch?v=wU2KOjXMWgM

Standard DB Shoulder Press:
https://www.youtube.com/watch?v=81io_tB71eI