Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Oct 24th 2020

Strength & Conditioning:

For Time: (Time CAP: 35min.)
Power Clean or Power Snatch – 23,000lbs
Immediately into;
150 Cals of Choice
Squat – 23,000lbs.
Immediately into;
150 Toes-To-Bar
Bench – 23,000lbs.

Rules of this workout:
1.) You may choose any weight you like to hit the 23,000lbs. Go really fast with lighter weights or go a little slower with heavier weights? I created this style so that everyone gets a chance to have fun in their own way.
2.) Ladies weights are 15,000lbs.
3.) You may do this is ANY ORDER, but you must finish the entire section before moving to the next. No splitting things up.
4.) The weights work out to be 115/75 for 100 reps each (200 total) so work your customs numbers off of that.

Bodywork:

Part 1.) Conditioning + Core

(0-1min.)
40sec. Star Plank Left Side
(1-2min.)
40 Squat Jacks
(2-3min.)
40sec. Star Plank Right Side
(3-4min.)
40 Squat Jacks
(4-5min.)
40sec. Star Plank Left Side
(5-6min.)
40 Squat Jacks
(6-7min.)
40sec. Star Plank Right Side

Part 2.) Full Body Circuit
For Quality:
50-40-30-20-10
Russian Twists (L+R= 1 rep)
Bodweight Lunges (L+R= 1 rep)
Push-Ups

* ON the Lunges today, you are staying on the same leg for all the reps and then switching to the other after all reps are completed. You are following a 30X0 Tempo as well. (3sec. down, 0sec. at the bottom, shoot up, 0sec. at the top…. Repeat)

**ADVANCED OPTION: Pistol Squats instead of Lunges (L+R= 2 reps)

Sweat:

With a partner!
35 min to finish…
1 Mile Run (200m intervals)
50 DB Squat Cleans 50/35s
50 DB Push Press
50 Toes to Bar
1200m Run (200m intervals)
40 DB Squat Cleans
40 DB Push Press
40 Toes to Bar
800m Run (200m intervals)
30 DB Squat Cleans
30 DB Push Press
30 Toes to Bar
400m Run (200m intervals)
20 DB Squat Cleans
20 DB Push Press
20 Toes to Bar

Da Daily D:

“Annie’s Got A Gun”

For Time:
50-40-30-20-10
Double Unders
Sit-Ups
DB Power Cleans 30/20s

Full Body Aesthetics: Day 13 Cycle 4

High Intensity Full Body Day

Legs:
100 DB Step-Ups (heavy as possible. Left + Right = 2 reps)
https://www.youtube.com/watch?v=1F5OFv3hNDE

Chest:
100 Banded Push-Ups
https://www.youtube.com/watch?v=b1Be3Df8QRk

Back:
100 Chin-Ups (underhand grip)

Shoulders:
100 Banded Pull Aparts
https://www.youtube.com/watch?v=LMZiR-z8VYE

Biceps:
100 Banded External Curls
https://www.youtube.com/watch?v=PVpgsGe1Ekc

Triceps:
100 Double DB Overhead Extensions
https://www.youtube.com/watch?v=7EUiaRGShlI

Abs:
105 Hanging Knee Raises (Add a 10lb DB or a band for extra resistance)
*Rep scheme is 5 oblique right side, 5 oblique left side, 5 regular front knee raises. So 7 rounds of that = 105 reps
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link