Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Sep 23rd 2020

Strength & Conditioning:

Bodywork:

“Twisted Steel & Sex Appeal”

4 Rounds For Time and Quality:

25 Elevated Heel Air Squats
25 Towel Rows
25 Seated Knee To Chest
25 Glute Bridges
25 Chair Dips
25sec. Hollow Hold

Time CAP: 20min.

Sweat:

2 Rounds
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 Plate Squat Cleans 55/35lb.
Max Cal Bike in remaining time!
Rest 1 min

5 min AMRAP:
5 Rounds
7 Burpees + 8 Plate Ground To Overhead
Max Cal Row in remaining time!
Rest 1 min

Rest 3 min

12 min to finish…
21-15-9
Russian Swings 70/53lb.
V-Ups
Immediately into…
9-15-21
Slam Balls 30/20
Ab Mat Sit-ups

*do the V-Ups right! Your feet and hands should never touch the ground. Stay in a hollow position then bring hands and feet together. Don’t be a flopper.

Da Daily D:

5 Rounds:
1min. of Max Double Unders
1min. Rest
1min. of Max DB Push Press 50/35s
1min. Rest
1min. of Max Toes-To-Bar
1min. Rest

Full Body Aesthetics: Day 17 Cycle 3

Legs/Chest Superset:
12-15 Narrow Stance DB Deadlifts
Immediately into;
12-15 Incline Single DB Cleavage Cutters
Rest 90sec. Repeat For 4 Total Rounds.

Back/Bicep Superset:
12-15 DB Penday Rows
Immediately into;
12-15 DB Hammer Curls (curl both at the same time)
Rest 90sec. Repeat For 4 Total Rounds.

Shoulders:
12-15 Wide Grip Barbell Upright Row. Rest 90sec. Repeat for 4 Total Sets. (1-2 hand spaces outside of shoulder width)
https://www.youtube.com/watch?v=RZW9uUB9nL4

Triceps:
30sec. of Banded “Push” Downs
Immediately into;
30sec. of Banded “Pull” Downs
Rest 60sec. Repeat For 4 Total Sets.
*Use a pipe or broom like the video. Unless you have access to an actual cable setup.

Calves:
7 Rounds:
30sec. of Calf Raises (right side only)
30sec. of Calf Raises (left side only)
30sec. Rest
*Holding 1 DB on the same side your doing raises on. Go as heavy as you can and keep a good and controlled movement. No super fast rushed reps on these PLEASE.