Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Aug 8th 2020

Strength & Conditioning:

35min. running clock….

For Time:
42-30-18
Hang Power Cleans 115/75
Wall Balls 20/14
Cals on the Assault Bike or Rower

Rest 3min.

For Time:
42-30-18
Deadlifts 225/155
HSPU’s
Cals on the rower or Bike

*If you finish… Rest 3min. And start back on the first section with 21-15-9 reps. No rest and straight into the second part at 21-15-9 also.

Idk if anyone will actually get that far, but just incase you’re flying…

Bodywork:

Face Down, Ass Up Circuit!

30sec. of Chair Pike + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Toe Touch + Shoulder Tap
1min. Rest

Repeat for 5 Total Rounds

Part B.)
For Quality:
100 Feet Elevated Frog Pumps

Workout Demo:
https://www.instagram.com/p/B_F8JijHnRM/?igshid=qutcon42zt8c

Sweat:

35min. AMRAP:
5 Cal Assault Bike
5 Pull-Ups
5 DB Push Press 50/35s
5 Cal Row
5 H.R. Push-Ups
5 Sit-Ups

… Then 6 of all that
… Then 7 of all that
… Then 8 of all that
… All the way to 15.

*We did a similar workout last Thursday with different movements and in reverse order. Let’s see if anyone can finish starting this one!

Da Daily D:

35min. AMRAP:
5 Cal Assault Bike
5 Pull-Ups
5 DB Push Press 50/35s
5 Cal Row
5 H.R. Push-Ups
5 Sit-Ups

… Then 6 of all that
… Then 7 of all that
… Then 8 of all that
… All the way to 15.

*We did a similar workout last Thursday with different movements and in reverse order. Let’s see if anyone can finish starting this one!

Full Body Aesthetics:Day 5 Cycle 2

High Intensity Full Body Day

Legs: 100 Barbell Reverse Back Rack Lunges (L+R = 1 Rep)
Chest: 100 Push-Ups
Back: 100 Seal Rows
Shoulders: 100 DB Front Raises
Triceps: 100 Banded Tricep Push Downs w/ a pipe or broom stick
Biceps: 100 Single DB Curl (held vertical)
Abs: 100 Hanging Knee Raises (advanced add a 10lb. DB)

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)

Reverse Back Rack Lunges:
https://www.instagram.com/p/B9UhDyQH5aO/?utm_source=ig_web_copy_link

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

Single DB Curl (held vertical):
https://www.youtube.com/watch?v=oIPx66RnnYo

Weighted Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

DB Front Raises:
https://www.youtube.com/watch?v=eiJgFdpGz74

Banded Tricep Push-Down:
https://www.youtube.com/watch?v=aTOiLN7ab40