Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Feb 15th 2021

Strength & Conditioning:

A.) Booty Super Set

Bulgarian Split Squat

*Same as last week, but shoot for 5-10% more weight
8-10 Reps on each leg
SUPERSET with/
10-12 Banded Abduction on each leg
Rest 2min. Repeat For 3 Total Working Sets.

Bulgarian Split Squat:
https://www.youtube.com/watch?v=tSynlDZo5Fw

Banded Abductor:
https://www.instagram.com/p/B_VkyWfHw03/?utm_source=ig_web_copy_link

B.) Every 3min x 5 Rounds:
8 Cal Row or 8 30 ft shuttle runs
8 Wall Balls (20/14lb.)
8 Pull-Ups
8 Burpee Box Jump Overs 24/20″

ADV is adding 1 rep to each movement each round. See how far you can get.
Round 1: 8 reps
Round 2: 9 reps
Round 3: 10 rep
… And so on…

Your score is going to be the # of rounds that you finished. So if you finish RX your score is 5.

For ADV you may NOT sit out a round! No matter what, you must complete the minimum of 8 reps. So, if you make it to the round of 10 or 11 reps and start to fade.. You must always finish at least the minimum of 8 reps at each movement! RX+ is gunna get tough! Excited to see the scores 🙂

Sweat:

EMOM x 6min.
12/10 Cal Row

EMOM x 6min. (in the same min)
1 Devil Press 45/35
8 DB Push Press
8 Wall Balls 20/14

EMOM x 6min.
12/10 Cal Bike

EMOM x 6min. (in the same min)
1 Devil Press 45/35
8 DB Push Press
8 Wall Balls 20/14

Rest 2min. After Each EMOM

After that first devil press, just stay standing and go right into those push presses. Can you hang with all the reps for 6min. straight…?? Twice…??

Da Daily D:

Part 1.)

8-10 L-Sit DB Press
Immediately into;
90sec. of Max Double Unders
Rest 2min. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=ait9UMX1G84

Part 2.)

15min. to Finish…
150 Hang Alternating DB Snatches 45/30lb.
*5 Toes-To-Bar at the top of every minute
*Start with Toes-To-Bar

To be clear, part 2 goes like this…

Complete 5 TTB, then do as many db snatches as possible until the 1 minute mark. Then you complete 5 more TTB and as many snatches as you can until minute 2. And the process repeats until you get all 150 or you get time capped.

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If you ever have any questions, be sure to get acquainted with private Facebook where many of us mingle daily 😉

Located here:
https://www.facebook.com/groups/212094312651619

Full Body Aesthetics: Bridge Cycle Recovery Week

A much needed recovery week is going down this week. Ideally, we would have had it last week, but I needed those max numbers for the new cycle. Without them, it would have been a waste of an entire month. This weeks schedule is 4 training days and 3 rest days. Rest days are Wednesday, Saturday, and Sunday. Enjoy it!

Legs:
Front 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:
Max Effort Decline Push-Ups
Immediately into;
10-12 Supinated Barbell 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:
12-15 Double DB Skull Crushers
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

Decline Push-Ups:
https://www.youtube.com/watch?v=9NmmjDHBDJY

Supinated Barbell Row:
https://www.youtube.com/watch?v=D2YGzQ5G6J4

Bulletproof Shoulder Complex:
https://www.instagram.com/p/CAAv8q3HRDI/

Double DB Skull Crusher:
https://www.youtube.com/watch?v=7M1mO6AdFto

Hollow Hold:
https://www.youtube.com/watch?v=g5t5LXOH4EI

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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.”