Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Sep 22nd 2020

Strength & Conditioning:

A.) 18min. Window….
5 Heavy Push Jerks
Superset with;
5 Weighted Chin-Ups
Rest 90sec. Repeat For 4 Total “Working” Sets
**If you can not do a weighted chin-up, complete 6-8 Barbell Rows with a SUPINATED grip.
https://www.youtube.com/watch?v=D2YGzQ5G6J4

B.) 3min. AMRAP x 1 min rest for 4 sets
300m Row or 300m Run or 0.5m Bike
Max American KB Swings in remaining time…
RX is 53/35
ADV 70/53

You NEED to row hard to make this one work today! Don’t go all out, but get pretty close. 85-90% effort on each row.

Accessory Work

Here’s a little extra credit if you feel like staying after for a little today..
75 Weighted Seated Knee Tucks
or
50 Landmine Sit-Ups

Knee Tucks:
https://www.youtube.com/watch?v=OFiw8ZJHKcg

Landmine Sit-Ups:
https://www.youtube.com/watch?v=XpIJA212Zeo

Bodywork:

Upper body BURNER!

Every 60sec. complete 1 Round of:
1 Wall Climb
5 Push-Ups
10 Mt. Climbers

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

Notes:
1.) Females can scale the push-ups to 3.
2.) Advanced athletes can add a vertical shoulder tap on each side. (shown in our IG link below)

My recommendation is to pick something that takes between 25-30sec a round. You will need a little more rest on this circuit than our traditional EMOMs.

Workout Demo & Explanation:
https://www.instagram.com/p/B-shwquH-p7/?igshid=mmm7gbw4emyb

Sweat:

15 Min EMOM:
Min 1: 16 Alt. DB Snatches 50/35lb.
Min 2: 16 Wall Balls (20/14lb)
Min 3: 15/12 Cal Assault Bike

Rest 5 min.

15 Min AMRAP:
10 DB Lunges 50/35
100m Single Arm DB Overhead Walk (switch arms after 50m) 50/35
10 Pull-ups
100m Run (try and sprint!)

If you want to hustle a little bit on the overhead walk you can, but make sure your shoulder is really locked out and keeping control. I don’t want you putting any jarring motion on that joint. You can also try a 70/53lb kettlebell for you more advanced peoples 😉

Da Daily D:

10 Rounds:
200m Run
7 Pull-Ups
8 DB Deadlifts 50/35s
4 HSPU’s holding your DB’s

Give yourself a 20min. time cap to keep it in our usual time domain or just send it if you have time and finish it 🙂

Full Body Aesthetics: Day 16 Cycle 3

Legs:
6-8 Banded DB RDL’s (right)
6-8 Banded DB Step Ups (right)
6-8 Banded DB RDL’s (left)
6-8 Banded DB Step Ups (left)
Rest 90sec. Repeat For 4 Total Sets.
https://www.instagram.com/tv/CCbWX0OHtyp/?utm_source=ig_web_copy_link

Chest/Back/Ab Superset:
4 Rounds:
1min. of Incline DB Bench
1min. of Strict Pull-Ups (every other round do chin-ups)
1min. of DB Russian Twists
1min. of Rest
*Notes: Use a weight on the twist that you can go nonstop for at-least the first 30sec. On the bench, use a 2-3 second tempo on the way down on each rep. Controlled reps! You may increase weight slightly each set or keep the same weight the whole time.

Shoulders:
12-15 Banded Single DB Press.
Rest 90sec. Repeat For 4 Total Sets.

Triceps:
12-15 DB Tate Press. Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=st30da1WsSE

Biceps:
10-12 Reverse Grip Barbell Curls
Rest 90sec. Between Sets. Repeat for 4 Total Sets. (try to add about 5% more than last week)
https://www.youtube.com/watch?v=Z-IQOmzFwXI

CYCLE 1 (5 Weeks) Starts on 4/20/2020 and only requires dumbbells, a pull-up bar, and a resistance band.

CYCLE 2 (5 Weeks) Starts on 5/25/2020 and will require dumbbells, a pull-up bar, a barbell (with plates), and resistance band.

**Suggested that all new members start on 4/20