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

Strength & Conditioning:

A.) Big Legs Superset

2 Back Squats (Climbing)
Immediately into;
2 Deficit Deadlifts (Climbing)
*Standing on a 45lb. plate (2″)
*Rest 90sec. Between Sets. Repeat For 4 Total Sets

Trying to build up to a 85-90% effort 2RM on each of the lifts. Next week starts a new strength cycle with squat, deadlifts, and presses so I don’t want anyone maxing today. You can get close, but leave some in the tank.
*Score is the 2 weights combined

B.) 18min. to finish…
Run 800m or Row 1000m
Immediately into;
5 Rounds:
10 Pull-Ups
10 DB Bench Press 50/25s

Immediately into;

Row 1,000m Run 800m
Immediately into;
Max Rounds And Reps Of:
10 Pull-Ups
10 DB Bench Press 50/25s

Your score is ONLY the rounds and reps of the last section! Gitta finish that first part fast to rack up some time.

ADV Options:
1.) 3 Muscle Ups instead of pull-ups
2.) 70/50lb. DB’s
*You may choose either one or both

*Coaches if you have more than 10 people in your class have a couple people start 4-5 min behind so everyone gets on the rower

Bodywork:

Bodyweight “Fight Gone Bad”

1min. of Bear Squat + Push-Up
1min. of Straight Leg Sit-Ups
1min. of High Knees
1min. of Sumo Stance Air Squats
1min. of Up Down With A Double Shot
1min. of Rest

Repeat for 5 Total Rounds (30min.)

Workout demo:
https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w

Sweat:

Every 5 min x 5 Rounds
1. 20/15 Cal Bike + 50 SDHPs 75/55
2. 20/15 Cal Bike + 400m Run
3. 20/15 Cal Bike + 50 Wall Balls 20/14
4. 20/15 Cal Bike + 500m Row
5. 20/15 Cal Bike + 50 Front Squats/OHS 75/55

Rest 4 min

2 Rounds:
1 min Russian Twist with 35/25lb. DB
1 min Plank
1 min Weighted Sit-Up with (same DB)
1 min Plank
1 min rest

Put your big boy and big girls pants on today! Gunna be a spicy one!

Da Daily D:

For Time:
100 Turkish Get-Ups
(Lighter DB today. Most can prob do 20/15lbs. A little more advanced can try 35/25lb.)

I’m making today a slower kind of day, but it’s going to be really hard. I don’t recommend skipping over today! This is a great workout if you push the weight a little. Plus it’s great for long term durability in those shoulders.

Option 2)
Start on the lighter end and go up in weight every 20 reps.

*100 reps means 50 on each arm.

Movement Demo:
https://www.youtube.com/watch?v=-_zTytmHM94

Full Body Aesthetics: Day 31 Cycle 3

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!

Legs:
8-10 Narrow Stance Deadlifts with a 20X0 Tempo. Rest 2min. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=HSsG3_rRotQ

Chest:
8-10 Banded DB Bench Press with a 20X0 Tempo. Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=HhcVmRA0uxE

Back:
8-10 Flat Seal Rows. Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=n3lUlCoxfhY

Shoulders:
12-15 Barbell Shrugs with a 1sec. Hold at the top of every rep.
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=O4uF2-pHChE

Bicep/Tricep Superset:
12-15 Banded Overhead DB Tricep Extension
Immediately into;
12-15 Banded Single DB Curl
Rest 60sec. Repeat For 4 Total Sets.

Calves:
12-15 Single Leg Deficit Calf Raises (right leg)
Immediately into;
12-15 Single Leg Deficit Calf Raises (left leg)
–Rest 1min. Repeat For 4 Total Sets.–
**Holding a DB on the same side being worked

Banded Overhead DB Tricep Extension:
https://www.youtube.com/watch?v=6q4il9hnYgE

Banded Single DB Curl:
https://www.youtube.com/watch?v=w38C1mYr1Eo