Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Nov 27th 2020

Strength & Conditioning:

A.) 18min. Superset:
8-10 Barbell Push Press
Immediately into;
10-12 DB Seal Rows
Rest about 2min. Repeat For 3-4 Sets

DB SEAL ROW DEMO:
https://www.youtube.com/watch?v=n3lUlCoxfhY

B.) For Time:
40 Alternating DB Snatches (50/35lb.)
10 Front Squats (75/55lb.)
30 Alternating DB Snatches
20 Front Squats
20 Alternating DB Snatches
30 Front Squats
10 Alternating DB Snatches
40 Front Squats

*At the top of EVERY minute, complete 3 Plate Sit Ups + 3 Plate Reverse Sit Ups (45/25 plate)

Advanced: 5 Plate Sit Ups + 5 Plate Reverse Sit Ups (45/25 plate) 95/65lbs.

Sweat:

2 Rounds: (30min. Total)

(0-3min.)
400m Run

(3-6min.)
3min. AMRAP:
12 Russian KB Swings (70/53lb.)
6 Push-Ups
12 KB SDHP’s (*same weight)
6 Push-Ups

(6-9min.)
120 Double Unders

(9-12min.)
3min. AMRAP:
12 Russian KB Swings (70/53lb.)
6 Push-Ups
12 KB SDHP’s (*same weight)
6 Push-Ups

(12-15min.)
2min. Plank
*You may switch positions (regular or side) every 30sec. OR try and keep regular plank for the whole 2min. (hardest option)

For the AMRAP’s, just start where you left off on the previous AMRAP. That way you don’t overdue any particular movement and you have 1 score at the end.

Advanced people can do 150 Double Unders, but there really isn’t much else to supersize today.

HAVE FUN! This looks awesome!

Da Daily D:

7 Rounds For Time:
400m Run
29 Goblet Squats with (1) 45/30lb DB

Daily D version of the CrossFit HERO WOD “Manion.”

The original version of this workout is with a 135/95lb. barbell and it’s actually one of my all time favorite workouts! Though the DB version would shave some time off and make it a littler more doable for everyone.

If you wanna beef it up, use a little heavier DB or even KB can easily be held in the goblet position.

Goblet Squat Demo:
https://www.youtube.com/watch?v=Xjo_fY9Hl9w

Full Body Aesthetics: Day 12 Cycle 5

Shoulders:
Standing Strict Shoulder Press:
Set 1) 3 reps @ 65% of 1RM
Set 2) 3 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM
*Rest 2-3min. Between Sets

Legs:
10-12 Banded DB RDL’s
immediately into;
10-12 Banded DB Long Lunges (ea. leg)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=k-mKKYC5r2o

Chest:
10min. To Finish…
40 Push-Ups
Rest 30sec.
40 Feet Elevated Push-Ups
Rest 30sec.
20 Push-Ups
Rest 30sec.
20 Feet Elevated Push-Ups
https://www.youtube.com/watch?v=9NmmjDHBDJY

Back:
12-15 Barbell Rows with a Supinated Grip. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4

Triceps:
12-15 Double DB Skull Crushers.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7M1mO6AdFto

Biceps:
10-12 Straight Bar Barbell Bicep Curls. Rest 60sec. Repeat For 3 Total Sets. After the 3rd set, Chop the weight in half and do an additional burnout set of max reps with NO RESTING. As soon as you need to stop that burnout is over. Lots of work to do tomorrow 🙂

Calves:
1min. of Barbell Calf Raises with your Bodyweight on the bar or something you can do for almost the whole first minute straight with very little rest breaks.
1min. REST. Repeat For 3 Total Sets.

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