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

Strength & Conditioning:

A.) 10min. To Hit a 1 Rep Max Hang Power Clean

(0-10min.)
*Should be more than your Power Clean & Jerk from last week

B.) 1 Mile Run Time Trial

(12-22min.)

(25-35min.)
C.) 10min. AMRAP:
7 Toes-To-Bar or 7 Barbell Roll Outs
21 Russian KB Swings 70/53lb
7 Toes-To-Bar or 7 Barbell Roll Outs
21 Sit-Ups (Feet Anchored on KB)

Some heavy stuff, then some breathing, now it’s time for a little sexy 😉

Bodywork:

20min. Running Clock…

30sec. of Plank
immediately into;
30sec. of Max Toe Taps (To a 12″ Height)
**Continue until you reach 200 Toe Taps (L+R=2 reps)

Go immediately into;

30sec. of Plank
immediately into;
30sec. of Max Squat Jacks
**Continue until you reach 100 Squat Jacks

Go immediately into;

30sec. of Plank
immediately into;
30sec. of Reverse Burpees
**Continue until you reach 50 Reverse Burpees

To be clear, the first 30 seconds of EVERY minute is a plank. The next 30 seconds is max reps working towards finishing the toe taps, squat jacks, or reverse burpees.

If you can no longer hang onto the 30sec. of regular plank, you may switch to a side plank.

Reverse Burpee:
https://www.youtube.com/watch?v=Pr6u1DINwYU

Squat Jacks:
https://www.youtube.com/watch?v=iV__X3Zddxs

Sweat:

For time:
4 rounds
200m Row
12 Burpees
Immediately into…
3 rounds
5 Man makers 35/20s+
400m Run
Immediately into…
2 rounds
200m Row
12 Burpees
Immediately into…
1 round
5 Man makers 35/20s+
400m Run

*36min. cap
*NOTICE the rounds DROP each piece

Going to be a doozy today!

1 Manmaker is:
Push-Up
Renegade row (right arm)
Push-Up
Renegade row (left arm)
Burpee out into a thruster

Video here:
https://www.youtube.com/watch?v=gczI5sINn9U

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.

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