Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Sep 21st 2020

Strength & Conditioning:

A.) Front Squat superset (Week 2 of 4)

Do a few Warm-Ups sets then;
70% x 3
80% x 3
90% x Max Reps! (3+ goal)
*SUPERSET with 1min. Weighted Planks with a partner. Most can probably do a 45/25lb. plate, but if you can do more, go for it!

B.) 4 Rounds:
Min. 1) Deadlifts 225/155
Min. 2) Wall Balls 20/14
Min. 3) Double Unders
Min. 4) REST

ADV is…

Round 1) Deadlifts at 225/155
Round 2) Deadlifts at 225/155
Round 3) Deadlifts at 275/185
Round 4) Deadlifts at 275/185

Bodywork:

I love this one! Definitely one of my favorites 🙂

10 Burpees

10 Burpees
20 Lateral Lunges (L+R=2)

10 Burpees
20 Lateral Lunges
40 Sit-Ups

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 30min??

Lateral Lunge Demo:
https://www.youtube.com/watch?v=un7_xGyCRwU

Reverse Lunge Demo:
https://www.youtube.com/watch?v=cfA133MhAYs

Sweat:

20 min AMRAP:
25/20 Cal Bike
25 DB Push Press 50/35s
25/20 Cal Row
25 Barbell Sumo Deadlift High Pulls 95/65lb
75 Double Unders

Rest 5min.

10min. to finish…
50-40-30-20-10
Russian Twists with 5lb. plate
10-10-10-10-10
Toes-To-Bar
10-10-10-10-10
Sit-Ups

Da Daily D:

For Time:
30 Devil Presses (35/25s)
60 Dumbbell Thrusters
90 Burpees

Short, Sweet, and SPICY 🙂

Full Body Aesthetics: Day 15 Cycle 3

Legs:
“Death by Back Squats”
Min. 1) 1 Back Squats
Min. 2) 2 Back Squats
Min. 3) 3 Back Squats
… Until you reach minute 12 or you fail. A good score is usually 10+ minutes. Use 50% of your 1 rep max back squat for the weight.

Chest/Back Superset:
15-20 Banded CrossOver Fly’s
Immediately into;
10-12 DB Seal Rows
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
10-12 Bullet Proof Shoulder Complex’s
Rest 90sec. Repeat for 4 Total
https://www.instagram.com/p/CAAv8q3HRDI/?utm_source=ig_web_copy_link

Triceps:
15-20 Banded Flat Bench Skull Crushers
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=if3qhe8FNW0

Biceps:
12-15 Standing Alternating DB Curls. Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY

Abs:
3-4 Sets of:
1min. Weighted Plank
1min. Rest
*Try something a little harder than last week! If you didn’t use weight last time, try it this time. Or… Try a little more weight.
https://www.youtube.com/watch?v=nDGWYKhXp3I

Banded CrossOver Fly’s:
https://www.youtube.com/watch?v=0QNU4wh4Kbw

Seal Rows:
https://www.youtube.com/watch?v=n3lUlCoxfhY