Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Aug 19th 2020

Strength & Conditioning:

EMOM x 4min.
12/9 Cal Row or 15/12 Cal Bike or 200m Run
EMOM x 4min.
8 Deadlifts 225/155
EMOM x 4min.
12/9 Cal Row or 15/12 Cal Bike or 200m Run
EMOM x 4min.
8 Bench Press 135/75

Rest 4min.

EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100

I like these numbers for most people in the gym, but keep this in mind if you scale… ALL SECTIONS should be UNBROKEN. Section 2 needs to be heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.

Bodywork:

30min. to finish…

100 Shoulder Taps (L+R=2)
5 Wall Walks
100 Elevated Glute Bridges
5 Wall Walks
100 Lateral Lunges (L+R=2)
5 Wall Walks
100 Shoot Throughs
5 Wall Walks

I don’t think it’s possible to finish this one but… Let’s see! How far can you get!?

**You may scale this to 2 or 3 walk walks if those are really tough for you.

Lateral Lunges:
https://www.youtube.com/watch?v=un7_xGyCRwU

Shoot Throughs: (Video 3)*You will most likely be using 2 chairs
https://www.instagram.com/p/B_DtsbpFJrG/?utm_source=ig_web_copy_link

Elevated Hip Bridges:
https://www.youtube.com/watch?v=W40lKusGGRQ

Wall Walks:
https://www.youtube.com/watch?v=c5DrKyP6VZM

Sweat:

(0-9min.)
Row 1000m
50 Alt. DB Snatch 50/35lb.

(9-18min.)
2 Rounds:
400m Run
25 Pull-ups

(18-27min.)
Row 1000m
50 Alt. DB Snatch 50/35lb.

(27-36min.)
2 Rounds:
400m Run
25 Pull-ups

Every snatch must touch the ground! No Hang Snatches.

If you want to shoot for an advanced option, you could try strict pull-ups. Do the second round underhand if you do 🙂

Da Daily D:

“Annie’s Snatch” (Time)

For Time:
50-40-30-20-10
Alt. DB Hang Snatch 50/35lb
Double Unders
Sit-Ups (with feet anchored on DB)

Quick and Nasty One Today!

Post your times!

Full Body Aesthetics: Day 16 Cycle 2

Legs/Chest/Back Superset:
10 Bulgarian Deadlifts on each leg. (Stay at the same weight for all 4 sets. If it is your first time doing these, go up a little each set)
Immediately into;
6-8 Heavy Flat Barbell Bench Press (increase each set)
Immediately into;
10-15 Strict Pull-Ups (Must be able to complete in 1-2 sets. Can’t be resting too much here.)
Rest 90sec. Repeat for 4 Total Sets.

Bulgarian Deadlift Demo:
https://www.instagram.com/p/CBMwNZWHadm/?utm_source=ig_web_copy_link

Shoulders:
6-8 DB Heavy Standing Shoulder Press. Rest 90sec. Repeat for 4 Total Sets.
https://www.youtube.com/watch?v=mp1Aa5YyIJw

Triceps:
3 sets of single DB Tricep OverHead Extensions to failure. Rest 90sec. Repeat for 4 Total Sets. *Go up in weight each round. I used 50/60/70/80
https://www.youtube.com/watch?v=s-FoAbMyHTc

Biceps:
3 Sets of Single DB Banded Curls to failure. Rest 90sec. Repeat for 4 Total Sets. *Shoot for a weight that you can between 15-20 reps with
https://www.instagram.com/p/B-48oJdnZO_/?utm_source=ig_web_copy_link

Abs:
30sec. of Hanging Knee Raises
30sec. of Rest
Repeat for 7 Rounds. Advanced can add a 5-10lb. DB between their feet.
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link