Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Aug 13th 2020

Strength & Conditioning:

0-3min.
150 Double Unders

3-13min.
Build up to a Heavy Hang Power Snatch

13-16min.
150 Double Unders

16-26min.
Build up to a Heavy Hang Power Clean

26-29min.
150 Double Unders

Score is max weights combined

30-37min.
For Time:
100 Russian KB Swings 70/53lb

Bodywork:

Every 3min. x 6 Rounds:
30 Plank Jacks
30 Wall Sit Calf Raises
30 Skaters (L+R=2)
30 Glute Bridges

Advanced: 7 Rounds

Wall Sit Calf Raises: (Add an object, cat, dog, or significant other to make this harder)
https://www.youtube.com/watch?v=dOhPNHvs_lU

Plank Jacks:
https://www.youtube.com/watch?v=VasEy9dNzZM

Sweat:

35min. to finish this chipper…

50 Pull-Ups
50 Wall Balls 20/14
50 Calorie Row
50 Push-Ups
50 Double Unders
50 American KB Swings 53/35
50 Box Jumps 24/20″
50 American KB Swings 53/35
50 Double Unders
50 Push-Ups
50 Calorie Row
50 Wall Balls 20/14
50 Pull-Ups

Scaled version is 2 Rounds at 25 reps if you’re worried you won’t even get close to finishing.

If for somehow you do finish and you want to keep going, then start back at the top and do 25s until the 35min. mark.

Da Daily D:

For Time:
10 DB Hang Clean + Jerks (right arm) 45/30lb
10 DB Hang Clean + Jerks (left arm)
10 DB Front Squats with (2) DBs
… Then 9 of all that… Then 8… All the way down to 1.

So it’s just 1 DB for the Clean and Jerks. Then you need both for the Squats. This is going to be harder than the snatch and thruster combo we’ve done in the past.

Full Body Aesthetics: Day 11 Cycle 2

Legs:
20 Reps on each leg of Hack Squat Lunges. Rest 90sec. Repeat for 3 Total Sets. (May need 2 warm up sets here to get the feel and add a good weight)
https://www.instagram.com/p/CA_QCVVnouG/?utm_source=ig_web_copy_link

Chest:
3 sets of Incline Single DB Cleavage Cutters to Failure. Start with something you can get about 30 reps with. Rest 1min. And go up in weight on each set. I used 70/90/100lb DBs.

Same as video, but at an incline:
https://www.youtube.com/watch?v=SvjimXFEZgE

Back:
10 Single Arm DB Bent Over Rows on each arm. Rest 60sec. After 2nd arm. Repeat for 3 Total Sets.
*I want you to hold at the top of every rep today and SQUEEZE for 1sec.

Shoulders:
10-12 Barbell Strict Press (standing). Rest 90sec. Repeat for 3 Total Sets. *After the last set, strip 40-50% of the weight off and do 1 more set to failure.

Triceps:
4 Sets of Banded Tricep Kickbacks to failure. Rest 60sec. between sets.
https://www.youtube.com/watch?v=ttfgjcP9_yA

Biceps:
3 set to failure of supinated DB curls. Shoot for a weight you can get between 15-20 reps. Rest 60sec. Between Sets.
https://www.youtube.com/watch?v=w9t1ueuW9WI

Abs:
1min. of Plank
Immediately into;
1min. of Shoot Throughs
Rest 1min.
*Continue this until you get 50 shoot throughs (forward + back is 1 rep)