Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Oct 8th 2020

Strength & Conditioning:

A.) 5 Rounds Snatches & Cardio

1min. to hit 3 heavy power snatches
1min. of max calories on the rower or bike or 200m Run
Rest 90sec.

This is an IWT (interval weightlifting) section. These are great because it lets each person hit their own individual threshold on each section. So in essence, no matter how strong or fit you are… Everyone should be getting an equal workout in on this piece.

Rules:
1.) Start at about 65% of your 1RM and build for there as you feel. You should drop and reset for each rep. Focus on good quality reps

2.) When you get to the cardio, hit it HARD, but leave enough in the tank to be able to repeat it.

B.) 15min. to get as far as possible…
10-20-30-40-50
Alt. DB Snatches (50/35lb.)
Wall Balls (20/14lb.)

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:

35 min to get as far possible…

30 Devil Press 45/30s
Run 1 mile
60 Toes-To-bar
Run 1 mile
90 Burpees

*Post that time if you finish!

*Similiar style to the CrossFit HERO WOD called “Glen” … But Sweat style 🙂

Da Daily D:

EMOM x 20min.
Min. 1) Max Glute Bridge DB Floor Press 45/25s+
Min. 2) Max Chin-Ups (underhand grip)
Min. 3) Max Double Unders
Min. 4) Rest

*If you can, do strict chin-ups

If you ever see a (+) sign it just means whatever you can handle. Some of you can prob use more and if you have access and the ability, you totally should.

Glute Bridge Floor Press Demo:
https://www.youtube.com/watch?v=1MEJbX-FZOc

Full Body Aesthetics: Day 32 Cycle 3 Rest Day

New cycle starts next week! That means this week is a recovery week and there will only be 3 workouts posted MWF. Tues, Thurs, Saturday & Sunday are all rest days to give your body a little break and get you ready for next week to start fresh. If you do not want to rest those days you can make up past workouts you missed or work on you weaknesses/imbalances. For example do some extra sets on your weaker side, and focus on exercises you know are difficult for you but do lighter weights. These weeks it’s also great to get outside with you fitness and do some running, stand up paddling, surfing, biking, hiking or whatever else you’re interested in. Have fun!