Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Aug 11th 2020

Strength & Conditioning:

A.) Clean and Jerk Cardio Complex:
Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike or 8/6 Cal Row or 100m Run
2 Power Clean and Jerks
*Climbing in weight to the heaviest #’s you can hit.

B.) 2 Rounds For Time:
50 Push Jerks 95/65
25 Toes-To-Bar or Reverse Crunches
*EMOM complete 4 Burpees!
*Start with Burpees
*You must finish all 50 jerks before going to the TTB.
*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.

ADV 115/75
ADV+ 135/95
* I want this to take between 10-15min. so choose the appropriate weight for yourself.

Bodywork:

Grab A Chair!

For Time:
50-40-30-20-10
Feet Elevated Dips Off The Floor
Split Lunges Off The Chair (L+R=2)**
Feet Elevated Sit-Ups (Feet on chair)

** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)

Elevated Dips Demo:
https://www.instagram.com/p/B_I51ZYHHeq/?utm_source=ig_web_copy_link

Split Lunges Demo:
https://www.youtube.com/watch?v=kBQ1krvKFBU

Feet elevated sit-ups:
https://www.youtube.com/watch?v=yBYGwqH_z4k

Sweat:

“Cardio Legs”

35min. to finish…
90 Calories
80 Barbell Overhead Squats 45/35lb
70 Calories
60 Front Rack Lunges 95/65lb
50 Calories
40 Front Squats 115/75lb
30 Calories
20 Back Squats 135/95lb.

I just want today to be a fun long breather. You can choose any piece of cardio you want for the calories. You may switch between the bike, row, or ski at anytime. You may also stay on the same cardio piece the whole time. If you can not do the weights prescribed that’s ok, just try and increase the weight to something a little heavier each time.

*Ladies do 70% of the calories.

*You may not finish this, so scale accordingly if you know you’re going to be on the slow side. If for any reason you blast through this, you may work your way back up. So go back to 30 Cals after the squats.

Da Daily D:

For Time:
100 DB Deadlifts 70/50lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders

If you have heavier weights and you’d like to try it, then go for it. I think a lot of advnaced people can do 80-100lbs. Women may be able to hit 60-70lb DBs. Let me know!

Metcon

Metcon (Time)

Rest as needed before this piece…

Tabata DB Russian Twists (35/20lb)

20sec. of work x 10sec. of rest until you hit 100 reps. Left +Right +1 rep

Full Body Aesthetics: Day 9 Cycle 2

Legs:
“Big Booty Superset”
3 sets:
7 Banded Curtsy Lunge (right leg)
7 Single Leg RDL (right leg)
7 Banded Long Split Squats (right leg)
Immediately into;
same for the left leg
Rest 90sec. After Each

Video Demo:
https://www.instagram.com/tv/CAUQyiQHVW1/?utm_source=ig_web_copy_link

Chest:
3 sets:
50 high banded fly’s (right)
50 high banded fly’s (left)
Rest 60sec. after the left side. Must finish all 50 before switching to other side.
*Tension should be hard, but doable to get all 50 on the first set. The next 2 is expected to be a little broken up.
https://www.youtube.com/watch?v=7ql7inXvKvI

Back:
4 Sets of Straight Arm Lat Pulldowns to failure. Rest 90sec. After each set. If you do not have this set up in the link, then use a pipe or equivalent like we have in the past. *Try Kneeling as well for a slightly different angle.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link

Shoulders:
3 Sets:
15-20 DB Lateral Raises
Immediately into;
Banded Pull Aparts to failure
Rest 90sec. Between Sets
https://www.youtube.com/watch?v=LMZiR-z8VYE

Biceps:
10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets
https://www.youtube.com/watch?v=L0REVLe-aQ4

Triceps:
3 Sets of Overhead Tricep Extensions (banded with a pipe or equivalent) to failure. Rest 90sec. After Each set.
https://www.youtube.com/watch?v=25_Y-oPMnPE

Calves:
50sec. of Seated DB Calf Raises (both at the same time)
10sec. of Rest
50sec. of Single Unders or Double Unders.
10sec. Rest
Repeat for 4 TotalIf you don’t have a rope, do jumping jacks.
1min. of Rest
Repeat for 4 Total Sets
https://www.youtube.com/watch?v=uV3Pa2UGzkE