Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Sep 26th 2020

Strength & Conditioning:

(Teams of 2) Only 1 partner works at a time. Split the reps however you like!

35min. to finish…
3 Rounds:
20 Alt. DB Snatches 70/50lb.
30 Push Jerks 95/65
30 Toes-To-Bar

60 Cal Row

2 Rounds:
20 Alt. DB Snatches 70/50lb.
30 Push Jerks 115/75
30 Toes-To-Bar

60 Cal Row

1 Round:
20 Alt. DB Snatches 70/50lb.
30 Push Jerks 135/95
30 Toes-To-Bar

*NOTICE: The push jerk weight INCREASES each section.

Need to scale the DB Snatches?? Use 50/35lb, but bump the reps up to 30 each round.

Bodywork:

8 Rounds:
20sec. of Sliding Pike
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Air Squats
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Crossbody Toes Taps
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Bulgarian Split Squats
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Sliding Mt. Climbers
10sec. Rest

This takes exactly 20min.

Stay at each station for the entire 4min. before switching. Try and hit a number you can repeat each time! So, move quick and efficiently, but not too quick 😉

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

Sliding Pike:
https://www.youtube.com/watch?v=dW6CLdspTnU

Bulgarian Split Squats:
https://www.youtube.com/watch?v=kBQ1krvKFBU

Sliding Mt. Climbers:
https://www.youtube.com/watch?v=xC_L8xgHwUA

Sweat:

35min. to get as far as possible…
10 Wall Balls
_
10 Wall Balls
25 Box Jumps 20″
_
10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
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10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
75 Front Squats with 45/35lb Bar
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10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
75 Front Squats with 45/35lb Bar
100 Cals of your choice

NO REST between sections. Go in order, just as it’s written. I don’t think anyone will finish that 100 cals at the end, so don’t even worry about that. Just get as much as you can OR run a mile.

Instead of front squats, you may do Overhead squats if you wish and have the mobility.

I am pumped on how this one came out. Little different style and it looks super fun!

Da Daily D:

2 Rounds For Time:
50 Pull-Ups
50 Alt. DB Lunges 45/30s
50 Double Unders
50 Sit-Ups

Cashout: 100 Bodyweight Dips. Use a box or ledge and make sure you get full range of motion. You may only get 10 at a time, but that’s fine! Just get it done 🙂

Full Body Aesthetics: Day 20 Cycle 3

Thursdays and Sundays are always rest days on this program so all the workouts have already been posted for the week. Check back and make up one that you missed this week.