Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Jan 14th 2021

Strength & Conditioning:

A.) 20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.
*Not feeling it today? Do 10 Every round with a light weight and just work on form.

B.) 10min. EMOM:
Min. 1) Plank
Min. 2) Max Reps of Weighted Hanging Knee Raises 10/5lbs.

*Try to end your knee raises around 45sec. And be sure to get ALL those planks without breaking!

Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link\

Sweat:

Pick one!

5 Rounds:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 10 DB Deadlifts 70/50s
Min. 3) 20 Box Step-Ups 20″
Min. 4) 60 Double Unders
Min. 5) 10 DB Thrusters 45/30s
Min. 6) Rest

Every 6min. x 5 Rounds:
50 Double Unders
40 Bodyweight Russian Twists
30 Box Step-Ups
20 Cal Assault Bike
10 DB Deadlifts

Da Daily D:

20min. EMOM:
Min. 1) “complex”
Min. 2) 60 Double Unders

Complex:
3 DB Power Cleans 50/35s
6 Push-Ups
9 Air Squats

Advanced Rep Scheme: 5/10/15

*Only one side of each DB has to hit the ground, but I need your elbows to show completely in front of you. If your elbows are still facing down as you do the rep, it’s a shit rep. Get it together 🙂

Full Body Aesthetics: Day 5 Cycle 7

Shoulders:
Barbell Push Press
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo

Legs:
10 Bulgarian Deadlifts on each leg. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=qMGQYZL7DnU

Chest:
5-6 Barbell Incline Bench Press. Rest 2min. Repeat For 4 Total Sets. *Try and go as heavy as possible today here

Back:
1min. of max towel pull-ups or chin-ups
1min. REST
Repeat For 3 total Sets

Tricep/Bicep Superset:
12-15 Banded Tricep “Pull” downs
Immediately into;
12-15 DB Hammer Curls (both at the same time)
Rest 90sec. Repeat For 3 Total Sets.

Calves/Abs:
4 Rounds:
30sec. of Deficit DB Calf Raises (right)
30sec. of Deficit DB Calf Raises (left)
30sec. of DB Russian Twists (same DB)
–No rest between rounds–

Calf Raise demo:
https://www.youtube.com/watch?v=1orsTuEvD88

Towel Pull-Up:
https://www.youtube.com/watch?v=_nb20JBfp7A

Tricep “Pull” Downs:
https://www.youtube.com/watch?v=hbXUt-YYrPw

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NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”