Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Feb 23rd 2021

Strength & Conditioning:

A.) Spend 15min. Working on 1 of these complexes depending on your skill level:

1.) 2 Rep Max Hang Power Snatch

2.) 1 Hang Squat Snatch + 1 Full Squat Snatch
*You can drop the bar in between reps, but keep it around 5sec.
*This is the RX+ option

B.) 12min. Running Clock…
100 Push Press 75/55lbs.
1000m Row or 1000m Run
Max Single Devil Presses in remaining time…

RX is 50/35lb.
ADV is 70/50lb.

Single Arm Devil Press Demo:
https://www.youtube.com/watch?v=zCrgj9pbWas

Sweat:

In Teams of 2…

30 Rounds (15 Each)
“I go, you go style”

7 Cal Assault Bike
7 DB Thrusters (45/30s)
7 Toes-To-Bar

Time CAP: 35min.

*You must complete a full round before your partner goes. We did something similar to this a few weeks back on the S&C program and had a lot of people finish it so it’s definitely doable in the time cap! Have fun with this one!

*ADV 50/35s

Da Daily D:

Part 1.) “Decline Chest + Back”

60sec. of Max Effort Feet Elevated Push-Ups
60sec. of Chin-Ups (underhand grip)
60sec. REST
Repeat For 3 Total Rounds

Part 2.) “Arms”

10-12 Vertical Single DB Curls
10-12 Single DB Overhead Tricep Extension
Rest 90sec. Repeat For 3 Total Sets.
*Links Below

Part 3.) “Core Work”

For Time:
100 Double DB Swings
*Choose a weight here that takes you between 7-10min. to finish. You should have to break 3-4 times. If you can do it all in 1 set that’s too light!

Vertical Single DB Curl:
https://www.youtube.com/watch?v=oIPx66RnnYo

Single DB Overhead Tricep Extension:
*Use a band like the video for extra resistance if you have it! This is a great way to get the most out of only having a few sets of DBs available.
https://www.youtube.com/watch?v=6q4il9hnYgE

Feet Elevated Push-Up:
https://www.youtube.com/watch?v=9NmmjDHBDJY

Double DB Swings:
https://www.youtube.com/watch?v=C9rlP_K0yNg

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

Full Body Aesthetics Day 2 Cycle 8:

Chest:
Barbell Incline Bench Press
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

Legs:
12-15 Landmine Curtsy Lunges. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=B-jXkfoDiwc

Back:
6-8 Barbell Rows (regular grip).
Rest 2min. Repeat For 3 Total Sets. Use straps if possible.
https://www.youtube.com/watch?v=GV-37GQvUgU

Shoulders:
6-8 “L” Sit DB Shoulder Press. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ait9UMX1G84

Bicep:
6-8 Alternating Curls on each arm.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY

Triceps:
6-8 Pause Single DB Extensions (held laterally). Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=z5BHXMVq2uQ

Calves:
6 Rounds:
30sec. of Seated DB Calf Raises
30sec. of REST
*Use a weight that feels like failure on the last 1-2 reps each round.
https://www.youtube.com/watch?v=WSOtYQLefI8

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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.”