Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Oct 15th 2020

Strength & Conditioning:

A.) Push Press Superset (Week 1 of 4)

Push Press Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
*SUPERSET with/
10-12 Hang High Pulls with power clean grip
*Think of it as an upright row with a little hip hinge. Working the shoulders hard today.
*Go to failure on the last set

B.) 8 Rounds For Time:
8/6 Cal Row or 10/8 Cal Bike
8 Box Jumps 30/24″
8 Burpees
8 Alt. DB Snatch 70/50

Bodywork:

10 Pistol Squats

10 Pistol Squats
25 Decline Push-Ups

10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups

10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)

10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)
150 Reps of (50 Air Squats, 50 Reverse Lunges, and 50 Jumping Lunges)

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??

Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!

Decline Push-Ups:
https://www.youtube.com/watch?v=-u9oinpFmn0

Straight Leg Sit-Ups:
https://www.youtube.com/watch?v=QbEIn6QsNL0

Toe Touches (in plank):
https://www.youtube.com/watch?v=4TcAE2UHFBM

Sweat:

EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Wall Balls 20/14
Min 3: 15 SDHP’s 75/55
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest

Advanced can do 95/65 on the SDHP and Barbell Sit-Ups for 40sec. Should be trying to get around 8-10

Da Daily D:

10 Rounds:
10 TTB
10 Alt. DB Lunges 50/35s
* After round 5, switch to 10 Close stance DB front squats (holding 1 DB vertically)

If you have it, bump up to a 70/50lb. DB for the Squats.

Full Body Aesthetics: Day 5 Cycle 4

Thursdays and Sundays are optional rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

Legs: (Links at the bottom)
12-15 DB RDL’s with 30X0 Tempo
Immediately into;
15-20 Banded Hip Abductors
Rest 90sec. Repeat For 3 Total Sets

Chest:
12-15 Banded Incline DB Bench Press with a 30X0 Tempo. Rest 90sec. Between Sets.
https://www.youtube.com/watch?v=HhcVmRA0uxE

Back:
4 Sets:
1min. of Max Towel Pull-Ups
1min. of Rest
https://www.instagram.com/p/B_QkXx8H_nW/?utm_source=ig_web_copy_link

Shoulders:
Bulletproof Shoulder Complex
(3 sets of 12-15 reps) Rest 90sec. Between Sets.
*You only need light weights for this, a light band, or even random 2-5lbs items around house. A water bottle would be perfect.
https://www.instagram.com/p/CAAv8q3HRDI/

Biceps:
15-20 CrossOver Hammer Curls on Each Arm. Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=emNdCN34AtU

Triceps:
3 Sets of Banded Tricep Extensions To Failure. (Make the tension so that you do not get more than 25-30 reps) Rest 60sec. After Each Set. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=hD1e1GrhFMQ

Calves:
20sec. of Seated DB Calf Raises
10sec. of Rest
Repeat For 8 Rounds (4min. Total)
https://www.youtube.com/watch?v=nZACuG67cdg

DB RDL’s:
https://www.youtube.com/watch?v=o0fx1p5CdUE

Hip Abductors:
https://www.instagram.com/p/B_VkyWfHw03/?utm_source=ig_web_copy_link