Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues July 7th 2020

Strength & Conditioning:

Bodywork:

Part 1.) Mini Chipper Primer

For Quality NOT Time:
50 Chair Step-Ups
40 Incline Push-Ups (Arms on bench or equivalent, Feet on ground)
30 Lateral Lunges
20 Decline Push-Ups (Arms down, Feet on a bench or equivalent)
10 Reverse Burpees

Part 2.) Full Body Circuit

For As Long As Possible
From 0:00-3:00, 2 Rounds of:
10 Regular Push-Ups
10 Jumping Lunges
Then, from 3:00-6:00, 2 Rounds of:
12 Regular Push-Ups
12 Jumping Lunges
Then, from 6:00-9:00, 2 Rounds of:
14 Regular Push-Ups
14 Jumping Lunges

Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.

RX+ can start at 14.

Score is total reps!

Sweat:

3 Rounds:
1min. of Weighted Hanging Knee Raises (10/5lbs.)
1min. of American KB Swings 53/35
1min. of Box Jumps 24/20″
1min. of Assault Bike for Cals
1min. of Barbell Thrusters 45/35lb
1min. Rest

Rest 3min. (Including the 1min.)

3 Rounds:
1min. of Russian Twists w/ 5lb Plate
1min. of Rowing For Cals
1min. of Plank
1min. of Ball Slams 30/20lb
1min. Rest

Da Daily D:

5 Rounds:
40sec. of Bench Press 45/25s+
20sec. of Rest
40sec. of Pull-Ups
20sec. of Rest
40sec. of Double Unders
20sec. of Rest

Rest 2-3min.

Bent Over Row Ladder:
10 reps on the right arm
10 reps on the left arm
9 reps on the right arm
9 reps on the left arm
… All the way to 1 rep on each arm.

Full Body Aesthetics:

Legs: 10 Lateral Lunge on each leg (20 total) *Add a tempo here if you only have light weights
immediately into;
1min. Burnout of Banded Good Mornings
Rest 1min. Repeat for 3 sets

Chest: Incline Banded Fly’s (Anchor the bands low versus at shoulder level)
3 Sets to Max Effort
immediately into;
Max set of unbroken Push-Ups
Rest 1min. Repeat for 3 sets

Back: Seal Rows 3 sets of 15-20 Reps
Rest 90sec. Repeat for 3 sets

Shoulders: DB Front Lateral Raise
immediately into;
Banded Upright Rows to Failure
Rest 1min. Repeat for 3 sets

Biceps: Banded 30’s w/ Reverse Grip (3×30) *10 from bottom to 90 degrees, 10 from top to 90 degrees, and 10 full reps. Increase time under tension if it’s too easy.
Rest 1min. Repeat for 3 sets

Triceps: Banded Overhead extension with pipe or broom
3 sets to failure
Rest 1min. After Each Set

Abs: Tabata DB Russian Twists
20sec. of work by 10sec. of rest x 8 Rounds Straight. (4min. Total)