Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Sat July 25th 2020

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

Strength & Conditioning:

“Team Murph… Kinda…”

35min. to get as far as possible…
Run 1 Mile (200m intervals)
100 Pull-Ups
150 Push-Ups
200 Air Squats
250 Double Unders (each)
200 Air Squats
150 Push-Ups
100 Pull-Ups
Run 1 Mile (200m intervals)

Be impressive to see a team finish this! Interested to see how far everyone gets 🙂

Bodywork:

“Chief” Bodyweight Edition!

3min. AMRAP:
3 Up Downs
6 Crossbody Toes Taps
9 Air Squats (every other round, do 9 Glute Bridges)

Rest 1min. x 5 Rounds (20min. Total)

Crossbody Toes Taps are L + R = 1 Rep

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM

Glute Bridges:
https://www.youtube.com/watch?v=CGV3c-X53Bg

Sweat:

Sweat “SUPER Chief”

3 Rounds:
3min. AMRAP:
3 DB Power Cleans (50/35s)
6 Push-Ups
9 Air Squats

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Thrusters (50/35s)
6 Push-Ups
9 Sit-Ups (feet anchored in DBs)

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Deadlifts (70/50s)
6 Push-Ups
9 Pull-Ups

Rest 1 minute after each round.

Start where you left off on the previous round for each AMRAP.

Stay at each station for all 3 rounds. 1min. rest after each round. Then after round 3, rest 1min. and go into the next section. 36min. Total.

Da Daily D:

3min. AMRAP:
20 DB Push Press 45/30s
15 Toes-To-Bar
10 Burpees
Max sit-ups in remaining time

Rest 1min. Repeat for 5 total rounds.

Score is just the number of sit-ups

Full Body Aesthetics:

All 5 days were posted this week check Mon-Fri if you want to make up a day.