Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Sat July 18th 2020

The outdoor area is ready for classes! Let’s kick some Covid butt and keep on rollin!

Strength & Conditioning:

35min. to finish…
60-50-40-30-20-10
Cal Assault Bike
Toes-To-Bar
DB Goblet Squats 70/50lb.
HSPU’s
DB Deadlifts 70/50s

Teams of 2. Only 1 person works at a time.

A little harder than it looks 😉

Bodywork:

“The BIG Sexy”

For Time:
100 Jumping Jacks
90 Second Plank
80 Glute Bridges
70 Russian Twists
60 Second Wall Sit
50 Sit-Ups
40 Lateral Lunges
30 Chair Dips
20 Mt. Climbers
10 Burpees
20 Mt. Climbers
30 Chair Dips
40 Lateral Lunges
50 Sit-Ups
60 Second Wall Sit
70 Russian Twists
80 Glute Bridges
90 Second Plank
100 Jumping Jacks

Make sure you put a solid 30-40min. aside today for this one! Enjoy!

Russian Twists – L+R = 1 rep
Lateral Lunges – L+R = 2 reps
Mt. Climbers – L+R = 1 rep

Sweat:

In Teams of 2:

35min. running clock…

50 Cal Bike
50 Cal Row

150 DB Deadlifts 50/35s

50 Cal Bike
50 Cal Row

150 DB Push Press 50/35s

50 Cal Bike
50 Cal Row

Max Burpee Box Jumps 24/20″ Until The 35min. Mark
*Read option 2 below

Long partner sweat session today! Feel free to make the deadlifts 70/50 for those you who want a little extra weight. I think a lot of you would be fine with that weight.

Another option I will let you think about is…. Instead of the burpee box jumps, you can do weighted DB Step-Ups until the 35min. mark. Break up the reps however you like. This option is a little more booty intensive. The burpee box jumps are more cardio and calorie burning 🙂

Choose wisely 🙂

Da Daily D:

For Time:
100 Devil Press 35/25s

I have done this one a million times while on vacation and it is without a doubt my favorite go to workout with DBs. It’s also the worst thing ever (and I mean that in the best way possible :).

Please post your times on the app today because I am excited to see them!

ADV 50/35s!

Full Body Aesthetics: Day 20

High Intensity Full Body Day

Legs: 100 DB Deadlifts (heavy as possible) *Use a tempo if you only have light weights

Chest: 100 High Band Fly’s on EACH arm (200 total. Technique on these are key so watch the video)

Back: 100 Banded Straight Arm Pull-Downs

Shoulders: 100 DB Upright Rows

Biceps: 100 Palm up bicep curls (2 DBs) *On the lighter side for this one. Gets spicy quick

Triceps: 100 Tricep Dips off a bench (weighted if possible)

Abs: “100 rep BURNER)
25 Weighted Hanging Knee Raises
25 Toes-To-Bar
25 Weighted Hanging Knee Raises
25 Toes-To-Bar
**(Add a 10lb DB or a band for extra resistance)

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 last few weeks.

High Band Fly Demo: (2nd video)
https://www.instagram.com/p/B_I2hgHnc0P/?utm_source=ig_web_copy_link

Underhand DB Rows:
https://www.youtube.com/watch?v=htcsmJOvImc

Palm up bicep curls (2 DBs):
https://www.youtube.com/watch?v=El5FrfTk1nA

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