Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Aug 18th 2020

Strength & Conditioning:

A.) Every 2min. x 10 Rounds:
10 Pull-Ups
Max Hang Power Snatch

Round 1 and 2: 50% effort (Shoot for 4-5 reps)
Round 3 and 4: 60% effort (Shoot for 3-4 reps)
Round 5 and 6: 70% effort (Shoot for 2-3 reps)
Round 7 and 8: 80% effort (Shoot for 1-2 reps)
Round 9 and 10: 90% effort (Shoot for 1-2 reps)

A FEW KEY POINTS:
1.) FORM is the most important thing today. If you can’t lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time.
2.) Effort is how you feel TODAY, not your all time best
3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7.

4 Rounds:
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20″
Min. 3) Rest

This NEEDS to be an “all out” effort to really hit that stimulus. It’s also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what’s possible for you as far as reps go. Try not to fall off too much. Stay within 3 reps on each movement for each round.

Bodywork:

5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike

Rest 1min.

5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike

(31 Total Minutes)

Add a backpack for extra weight on the step-ups!

Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E

Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY

Sliding Pike: (need socks)
https://www.youtube.com/watch?v=dW6CLdspTnU

Up Down w/ Double Shot: (first video)
Workout demo:
https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w

Sweat:

AMRAP 20:
Teams of 2:
20 Calorie Row, Bike, or Ski
20 Slam Balls 30/20
20 Sit-Ups
20 American KB Swings 53/35
*Each round add 10 reps to each
movement 🙂

Rest 5min.

10min. to finish… (Solo)
1min. Plank “Buy in”
40-30-20-10
Push-Ups
Russian Twists with 5lb. plate (L+R=1)
*This is actually pretty nasty!

Da Daily D:

“Legs + Core”

10min. EMOM:
8 Alt. DB Lunges 45/30s
12 Air Squats

Rest 3min.

12min. AMRAP:
10 Double DB Swings
5 Toes-To-Bar
11 Double DB Swings
6 Toes-To-Bar
12…
7…
13…
8…

Adding 1 rep to each movement after each round.

Section 1 – You may be able to handle 10 lunges and 10 Air Squats? Mess around a little as you warm up and see what feels best for you. Looking for 30-40sec to finish.

Double DB Swing:
https://www.youtube.com/watch?v=C9rlP_K0yNg

Full Body Aesthetics: Day 16 Cycle 2

Legs:
10 Barbell Back Squats with a 30X0 Tempo. Rest 90sec. Repeat for 3 Total Sets

Chest:
12-15 Incline DB Bench Press with a neutral grip. Rest 90sec. Repeat for 4 Total Sets

Demo with a flat bench:
https://www.youtube.com/watch?v=cQGov35ph50

Back:
8-10 Supinated barbell Rows. Rest 90sec. Repeat for 4 Total Sets. *Heavy as possible and try to pause at the top of each rep for a split second.
https://www.youtube.com/watch?v=NRG3qbZ_4Pg

Shoulders:
12-15 DB Lateral Raises
Immediately into;
12-15 DB Front Raises
Immediately into;
12-15 Banded Pull-Aparts
Rest 90sec. Repeat for 3 Total Sets. *This gets nasty quick! Weight will probably only be in the 10-15lb range.

Triceps:
15-20 Flat Bench DB Skull Crushers (using 2 DBs). Rest 60sec. Repeat for 4 total sets.
https://www.youtube.com/watch?v=7M1mO6AdFto

Biceps:
Banded Crossbody Curls to failure. Start with weaker arm then match your reps on the other side. Rest 60sec. After the 2nd arm. Repeat for 3 Total Sets.
https://www.youtube.com/watch?v=3PxRL7kH1y8

Abs:
2 sets as fast as possible of 25 Sit-Ups and 25 Russian Twists with a 35lb. DB. (that’s 50 reps each total)
*Left + Right = 1 rep
*If you have a bench, do bench GHD sit-ups (video linked)
https://www.instagram.com/p/B_zzw5lHIAD/?utm_source=ig_web_copy_link

Categories: WOD