Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Oct 6th 2020

Strength & Conditioning:

A.) Power Clean and Jerk (1RM Test)

(0-15min.)
Let’s spend 15min. trying to hit a max effort Power Clean & Jerk today. We haven’t done this in a while AND it’s going to help us out a lot for part B. 😉

B.) Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Time to test an old school CLASSIC! Your goal is to hang onto that bar for as many touch and goes as absolutely possible!

If you need to scale this, I would say to choose a weight that you could do 10 touch and goes with in a row if you had to.

PLEASE GIVE IT ALL YOU HAVE TODAY! This one is only as hard as you make it.

PUMP THE MUSIC and LET’S GO!

C.) Extra credit ab section if you’re feeling up to it 🙂
7min. to try and finish…
12 Weighted Seated Knee Tucks 10/5lbs.
12 DB Russian Twists with 35/25lb.
12 Bodyweight Sit-Ups
11 Weighted Seated Knee Tucks 10/5lbs.
11 DB Russian Twists with 35/25lb.
11 Bodyweight Sit-Ups
10….
10…
10..
9..
9.
9
All the way to 1!Can you finish it!? Gunna burn 🙂

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:

(0-4min)
AMRAP:
50 Push Press 45/30s
50 Cal Row
(5-9min)
AMRAP:
40 Second Plank
40 Double Unders
(10-14min)
AMRAP:
30 Plate Ground To Overheads 45/25lb.
30 Push-Ups
(15-19 min)
AMRAP:
20 Air Squats
20 Bench Tricep Dips
(20-24 min)
AMRAP:
10 Pull-ups
10 Burpees
(25-32min)
AMRAP:
Max Up Downs!

Notice that there is a 1min. rest between each section.

How many up downs can you get at the end!? I also made it 7min. to mimic the old school Crossfit Open workout with 7min. of burpees 🙂

Up Down:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Da Daily D:

For Time:
100 Double Unders
90 Air Squats
80 Sit-ups
70 Alt. Hang DB Snatches 45/30lb
60 Push-UPs
50 Clapping Flutter Kicks (L+R=2)
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R =1)
20 DB Power Cleans 45/30s
10 Toes-To-Bar

Fun chipper today! 🙂

Clapping Flutter Kicks:
https://www.youtube.com/watch?v=or7bn1zuImo

Full Body Aesthetics: Day 30 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!