Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Oct 29th 2020

Strength & Conditioning:

0-4min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
5 Lateral Burpees Over the Bar

4-8min.
30/20 Cal Row or 600m Run

8-12min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
5 Lateral Burpees Over the Bar

12-16min.
30/20 Cal Row or 600m Run

16-20min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
5 Lateral Burpees Over the Bar

20-24min.
30/20 Cal Row or 600m Run

24-28min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
5 Lateral Burpees Over the Bar

28-32min.
30/20 Cal Row or 600m Run

The only rest you’re getting here is from finishing the Row/Run early, but that 4min. window should be just enough time to get a minute or so. If you sprint it, you can definitely get more, but it will cost you some heavy breathing for a bit.

Ladies – If you need/want to scale the bench, consider doing a DB Floor Press or even push-ups. If you want to make those push-ups really hard, you can do them on a set of DBs. That little deficit makes it much harder.

*Start where you left off each round on the AMRAP so that at the end, it’s easy to know your score.

Bodywork:

5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom position)

Rest 1min. Repeat for 4 Total Rounds

Plank Tricep Extensions Demo:
https://www.youtube.com/watch?v=1bjwi_z72sI

Pike Push-Up Demo:
https://www.youtube.com/watch?v=x7_I5SUAd00

Superman Demo:
https://www.youtube.com/watch?v=ISD1UQlJ7kw

Sweat:

For Time:
800m Run
_
5 Rounds
7 Thrusters 45/30s
7 Pull-ups
7 Burpees
_
800m Run
_
5 Rounds
7 Thrusters
7 Pull-ups
7 Burpees
_
3 Rounds
200m farmer carry 53/35s
20 Barbell Sit-ups 45/35lb

*no rest between sections

Got a LONG nonstop one today, but the format is super fun! If you want to swap out the 45/35lb dumbbells for a barbell today go for it and use 75/55!

Da Daily D:

20min. EMOM:
Min. 1) “complex”
Min. 2) 60 Double Unders

Complex:
3 DB Power Cleans 50/35s
6 Push-Ups
9 Air Squats

Advanced Rep Scheme: 5/10/15

*Only one side of each DB has to hit the ground, but I need your elbows to show completely in front of you. If your elbows are still facing down as you do the rep, it’s a shit rep. Get it together 🙂

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Oct 29th 2020