Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Nov 6th 2020

Strength & Conditioning:

A.) Push Press (Recovery week 4 of 4)

A few warm-up sets and then;
5 x 40%
5 x 50%
5 x 60%
*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)

B.) EMOM x 8min. (Both in the same minute)
8/6 Cal Row or 8/6 30 ft Shuttle Runs
8 Alt. DB snatches 50/35

Rest 2min.

EMOM x 8min. (Both in the same minute)
8/6 Cal Row or 8/6 30 ft Shuttle Runs
7 Power Cleans 115/75s

I’m really excited to see scores on this one! Score is out of 16 possible rounds. We did this one about a year ago with some different RX+ numbers that everyone tried and wound up dying on lol. Let’s just all try and finish RX this time. Stay close to your station and have fast transitions.

IN THE WARM UP BEFORE you even do the push press section, I want everyone to feel these numbers out for 2-3 rounds (with lighter weights). You should have an idea of what’s possible for YOU pretty quick. Ideally you have 15-20sec. of rest each min until the last round or 2.

ADV is 10/7 Cals on the Row and on the run. Not much more, but it’s enough trust me 🙂

Sweat:

(0-7min.)
50 Single Arm DB Hang Clean and Jerks 45/30lb. (25ea. side)
50 Toes-To-Bar

(7-14min.)
50 Cal Row
50 DB Thrusters 30/20lbs.

(14-21min.)
50 Cal Bike
50 Weighted Sit-Ups (25/15lb. Plate+)

(21-28min.)
50 Single DB Bicep Curls
50 Single DB Skull Crushers

(28-35min.)
100 Push-Ups

Single DB Skull Crushers:
https://www.youtube.com/watch?v=UcocVI3y4sY

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

Da Daily D:

For Time:
10-20-30-40-50
Alt. DB Snatches (50/35lb.)
Sit-Ups
*50 Double Unders After Each Set

Anchor your feet under the handle of the DB to lock you down and give you a little more speed on the sit-ups.

Alternate option if available: Do kettlebell snatches if you have access.

Full Body Aesthetics: Day 26 Cycle 4

Legs:
20 DB Step-Ups (12-20″ step)
Superset with;
10 Modified Russian Leans
Rest 90sec. Repeat for 3 Total Sets
Russian Lean Demo: (1st video)
https://www.instagram.com/p/B_nBcG7HVwN/?utm_source=ig_web_copy_link

Chest + Back:
15-20 Single Dumbbell Push-Ups on each side.
immediately into;
8-10 Strict Regular Grip Pull-Ups
Rest 1min. Repeat for 5 total sets.
*All sets should be unbroken, so that’s why the #s vary

Shoulders:
10 Single Arm DB Arnold Press (right)
10 Single Arm DB Arnold Press (left)
Rest 60sec. After the second arm. Repeat for 3 Total Sets
https://www.youtube.com/watch?v=gniLxP0YlpY

Bicep/forearm:
3 Sets of Max DB Twists
Rest 60sec. Between Sets
https://www.youtube.com/watch?v=63aEt3Siqas

Triceps:
3 Sets of weighted dips off a bench or equivalent. 12-15 reps with a 30X0 Tempo. Rest 90sec. Between Sets.
https://www.youtube.com/watch?v=5H5nKVULKQs

Calves:
1min. of Seated DB Calf Raises
Immediately into;
1min. of Single Unders or Double Unders. If you don’t have a rope, do jumping jacks.
1min. of Rest
Repeat for 4 Total Sets
https://www.youtube.com/watch?v=uV3Pa2UGzkE

Single DB Push-Ups:
https://www.youtube.com/watch?v=mx1B-pK8TBY