Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Aug 5th 2020

Strength & Conditioning:

You’re gonna have to work with a partner or group and start on different sections 😉

(0-9min.)
2 Rounds:
Run 400m
Row 400m

(10-19min.)
9min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53

(20-29min.)
2 Rounds:
Run 400m
Row 400m

(30-39min.)
9min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53

Bodywork:

Bodyweight Chipper! I am going to give you 2 options on how to go about this:

100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Air Squats
70 Up Downs
60 Chair Dips
50 Push-Ups
40 Alternating Crab Kicks
30 Burpees
20 Straight Leg Sit-Ups
10 Wall Walks

OR

2 Rounds of HALF the numbers. Same amount of work, but broken up a little. Advanced athletes should definitely complete as is. Intermediate or beginners should shoot for version (broken up) and put a 25min. Time Cap on it.

Crab Kick Demo:
https://www.youtube.com/watch?v=6x8rC2SotTg

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

Wall Walk Demo:
https://www.youtube.com/watch?v=NK_OcHEm8yM

Straight Leg Sit-Up Demo:
https://www.youtube.com/watch?v=PtdG6xp_Xgk

Sweat:

12min. EMOM
Odd: 12/9 Cal Row
Even: Max DB Bench Press 50/25s+

12min. EMOM
Odd: 12/9 Cal Assault Bike
Even: 10 DB Deadlifts 70/50s

12min. EMOM
Odd: 12/9 Cal Ski
Even: 15 Slam Balls 30/20lb

**Every other round is 12 pull-ups on the even #s. So you’re doing 3 rounds of pull-ups on each section. NO Rest between sections today. Gunna be a long grinder. Fancy yourself advanced on the cardio? Do 15/12 cals

Da Daily D:

For Time:
10 DB Hang Snatch (right arm) 45/30
10 DB Hang Snatch (left arm)
10 DB Thrusters with both arms
… Then 9 of all that… Then 8… All the way down to 1.

Full Body Aesthetics:

Legs:
4 set of 20 Lateral Barbell Lunges on each leg. Rest 90sec. After Each Set.

Chest:
4 Sets of 12-15 Incline DB Fly’s. Rest 60sec. Between Sets. (Make your first set a warm up set here)

Back:
3 Sets of Banded Straight Arm Lat Pull-Downs to failure. Rest 90sec. Between sets
**Video 1 and 3 in this link show great options for you.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link

Shoulders:
3 Sets of 12-15 Regular Seated DB Press with a 30X0 Tempo. Rest 90sec. Between Sets

Triceps:
4 Sets of 15-20 DB Overhead Extensions. Rest 60sec. Between sets.

Biceps:
3 Sets of Reverse Grip Barbell Curls to failure. Rest 60sec.
Between sets.
https://www.youtube.com/watch?v=virakrM05jw

Calves:
100 Standing Deficit Calf Raises For time but with good quality. Use a barbell or set of DBs and simply stand on plate for a deficit. Something that lets you get just a little under a normal ground calf raise works fine. Doesn’t have to be a huge deficit. 3-4″ is all you need.