Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Jan 18th 2021

Strength & Conditioning:

A.) Back Squat (20rep Week 3)

You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

B.) 15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups

It’s always hard to program after the 20 rep but this seemed perfect to me.

ADV is 3-5 Muscle Ups. You know where you fall on this spectrum if it’s 3 or 5 😉

Sweat:

7 min to get as far as possible…
5-5-5-5-5-5
Devil Press (45/30s)
10-10-10-10-10
DB Lunges (45/30s)
10-20-30-40-50
Wall Balls (20/14lb)

2min. rest

7min AMRAP:
8 Toes to Bar
8 Cal Assault Bike
8 DB Russian Twists 35/20lb.

2min. Rest

7 min to get as far as possible…
(*Start where you left off from above)
5-5-5-5-5-5
Devil Press (45/30s)
10-10-10-10-10
DB Lunges (45/30s)
10-20-30-40-50
Wall Balls (20/14lb)

2min. rest

7min AMRAP:
8 Toes to Bar
8 Cal Assault Bike
8 DB Russian Twists 35/20lb.

So this is essentially 2 rounds of the same workout, BUT you are going to start where you left off on the “get as far as possible section.” If you happen to finish before the 7min. is up on the 2nd section, you can stop early and get extra rest for being a Badass.

Russian Twists – Left + Right = 1 rep

Da Daily D:

20min. Running Clock…

1 Round For Time:
75 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups

*Rest 90sec. After Each Round
*Try to keep each round within 10 seconds of each other.
*Keep repeating rounds until the time is up. Most of you will get +/- 5 rounds.

Advanced:
100 Double Unders
15 Dumbbell Thrusters (50/35 or more)
5-7 Unbroken Muscle Ups

Full Body Aesthetics: Day 8 Cycle 7

Legs:
Back Squats
6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo.
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

Chest/Back Superset:
6-8 Banded Incline DB Bench Press
Immediately into;
8-10 Banded Barbell Rows (regular grip)
Rest 90sec. Repeat For 3 Total Sets

Shoulder:
12-15 Landmine Crossbody Front Raise on each side. Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
*Video is no weight, but most of you can add some.
https://www.youtube.com/watch?v=f5Kfflbkzxw

Triceps:
12-15 Bilateral Tricep Extensions. Rest 60sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=7EUiaRGShlI

Biceps:
12-15 CrossBody DB Curl on each arm. Rest 60sec. After the 2nd arm. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=wWprR2tq78k

Abs:
21 Landmine Sit-Ups (7 left arm, 7 right arm, 7 with both arms). Rest 60sec. Repeat For 3 Total Sets.

Banded Incline DB Bench Press:
https://www.youtube.com/watch?v=HhcVmRA0uxE

Banded Barbell Rows (regular grip):
https://www.youtube.com/watch?v=5ZUsrEp_UuY

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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.”