Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Nov 30th 2020

Strength & Conditioning:

A.) Back Squat / Russian KB Swing Superset (Week 3 of 4)

MAX OUT WEEK!
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%

* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before 🙂

B.) 18min. EMOM:
Min. 1) 12/9 Cal Assault Bike or 10/8 Cal Row or 150m Run
Min. 2) 12 TTB
Min. 3) Front Squat (off the ground)

Rounds 1,2,3 are 5 Front Squats
Rounds 4,5,6 are 3 Front Squats

*Climbing in weight each set, eventually trying to hit the heaviest set possible.

*ADV is 15/12 Cals or 200m Run and 15 TTB which I honestly think many of you can do 🙂

Sweat:

EMOM x 6min.
12/9 Cal Row
Rest 2min.
EMOM x 6min. (in the same min)
8 Alt. DB Snatches 45/30lb.
8 Box Jumps 24/20″
Rest 2min.
EMOM x 6min.
12/9 Cal Bike
Rest 2min.
EMOM x 6min. (in the same min)
5 DB Thruster (35/20s)
5 Burpee Box Jumps 24/20″

This is going to be a nasty one! If you need to scale anything, try and keep the work to 40sec. Anything less is most likely too easy and more than that will most likely not be repeatable.

Da Daily D:

For Time:
30 Devil Presses (35/25s)
60 Dumbbell Thrusters
90 Burpees

Short, Sweet, and SPICY 🙂

Full Body Aesthetics: Day 15 Cycle 5

Legs:
Back Squats
Set 1) 5 reps @ 75% of 1RM
Set 2) 3 reps @ 85% of 1RM
Set 3) Shoot For a new 1RM!!
*Rest 2-3min. Between Sets

Chest:
15-20 Incline Single DB Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=cagEazwypNk

Back:
10-12 DB Seal Rows
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=n3lUlCoxfhY

Shoulders:
12-15 Lateral DB Raises
Immediately into;
12-15 More Reps at 30-50% lighter weight (AKA “Burnout Set”)
Rest 90sec. Repeat For 3 Total Sets.
*For me, I am usually using 30-35s on my initial set and then dropping to 20 or 25s on the burnout.

Triceps:
15-20 Banded Single DB Tricep Extensions. Rest 60sec. Between Sets. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=6q4il9hnYgE

Biceps:
Single DB “21s”
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=p5eiS8aPM4w

Abs:
Accumulate a 4min. Hollow Hold
*Every time you break, stop the clock and keep chipping away. This is REALLY tough, but you will like subtle change up 🙂
https://www.youtube.com/watch?v=g5t5LXOH4EI

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.”