Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Dec 7th 2020

Strength & Conditioning:

Sweat:

Every 2 min x 4 Rounds:
10 Cal Bike + 10 DB Box Step Overs

Every 2 min x 4 Rounds:
10 Cal Row + 10 DB Lunges

Every 2 min x 4 Rounds:
10 Cal Ski + 10 Pull-Ups

Every 2 min x 4 Rounds:
50 Double Unders + 10 Bench Press

Da Daily D:

EMOM x 20:
Min. 1) Max reps of DB Floor Press (right arm only)
Min. 2) Max reps of DB Bent Over Row (right arm only)
Min. 3) Max reps of DB Floor Press (left arm only)
Min. 4) Max reps of DB Bent Over Row (left arm only)

Rest 3-4min.

15min. AMRAP:
5 Pull-Ups (Strict if possible)
10 Push-Ups in DBs for deficit
15 Air Squats

Full Body Aesthetics: Day 22 Cycle 5

Recovery Week! With the strength pieces mixed in on each day in this cycle, we will have recovery weeks every 4 weeks instead of 5. We will also workout for 5 days a week still, but with less volume and more supersets. ENJOY! Keep the effort at 6-7 All week to recharge!

Legs:
Back Squats
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Rest 2-3min. Between Sets

Chest/Back Superset:
8-10 Partial DB Cleavage Cutters.
Immediately into;
10-12 Towel T-Bar Rows.
Rest 90sec. Repeat For 3 Total Sets.

Shoulders:
8-10 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CAAv8q3HRDI/

Bicep/Tricep Superset:
15-20 Banded Tricep “Push-Downs”
Immediately into;
10-12 DB Hammer Curls (Curling both at the same time)
Rest 90sec. Repeat For 3 Total Sets.

Abs:
30sec. Hollow Hold
30sec. of Toes-To-Bar
30sec. Rest
Repeat For 4 Total Sets