Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Nov 9th 2020

Strength & Conditioning:

A.) Back Rack Lunge / Chin Up Superset
18min. Window…
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
B.) 4 Rounds of:
5min. AMRAP/ 1 min rest
5 Pull-Ups
10 Front Squats 95/65
5 Pull-Ups
10 Shoulder To Overhead 95/65
*Start where you left off each time. Score is total rounds.

3 ADV Options:
1.) 115/75lb.
2.) 2 Muscle Ups each time instead of 5 pull-ups
3.) Both combined

*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles.  Should be feeling this more in your glutes and hamstrings than your quads.


4 Rounds:
30 Cal Row
5 Burpees
10 DB Lunges 35/25s+
15 Air Squats
30/20 Cal Assault Bike
30 KB Russian Swings 70/53lb.

Feel free to try 45/35s on the DB Lunges.

Da Daily D:

12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar

Rest 2min.

For time:
100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.

Butts and Guts kinda day. I know the hip thrusts may seem kinda lame, but they are going to make your bum seriously sore and def help you make some gains, trust me!

Full Body Aesthetics: Day 29 Cycle 4

This week is deload week do there will only be workouts posted on Mon, Wed & Friday.  Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.

“Big Booty Superset”
3 sets:
7 Banded Curtsy Lunge (right leg)
7 Single Leg RDL (right leg)
7 Banded Long Split Squats (right leg)
Immediately into;
same for the left leg
Rest 90sec. After Each

2 sets:
50 high banded fly’s (right)
50 high banded fly’s (left)
Rest 60sec. Between sets. Must finish all 50 before switching to other side.

3 Sets of Straight Arm Lat Pulldowns to failure. Rest 90sec. After each set. If you do not have this set up in the link, then use a pipe or equivalent like we have in the past.

3 Sets:
15-20 DB Front Raises
Immediately into;
Banded Pull Aparts to failure
Rest 90sec. Between Sets

10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets

3 Sets of Overhead Tricep Extensions (banded with a pipe or equivalent) to failure. Rest 90sec. After Each set.

4 sets of my “28 rep” Hanging Knee Raises complex (Add a 5-10lb DB between your feet)
*Rep scheme is 7 oblique right side, 7 oblique left side, 7 regular front knee raises, then 7 more with no weight.

Here’s a demo on the “28” set:

Remember that this week is a RECOVERY week! If you have been following this the last month, it’s time to have a down week and then come back HARD next week. If you want to do some bodyweight stuff or cardio on your off days that’s fine, but LEAVE the weights alone! Trust me, it’s for the best and your motivation will be higher than ever next week. These down weeks are crucial for motivation, strength, and muscle growth.
Categories: WOD