Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Dec 12th 2020

Strength & Conditioning:

Get as far as possible in 35min…

50 Power Snatches 135/95
immediately into;
250 Wall Balls 20/14
immediately into;
42-30-18
Deadlifts 225/155
Burpees
immediately into;
42-30-18
Front Squats 135/95
Toes-To-Bar

You’re going to have to do some weight changes, so be ready for that and use clips! Get ready for a fun little throwdown 🙂

Wanna mix it up? Replace 42-30-18 Burpees with 10-10-10 Muscle Ups and do Overhead Squats and TTB on the last section.

Sweat:

Teams of 2: (Only 1 person works at a time. Switch whenever you like)

(0-9min.)
Row 2,000 Meters
*Switch Every 200 or 250m

(9-18min.)
Try and finish…
100 Alt. DB Snatches 50/35lb
150 Push-Ups
*You must finish all 100 snatches before going to the push-ups.

(18-27min.)
Assault Bike 2 Miles

(27-35min.)
8min. AMRAP:
10 Partner Ball Toss Sit-Ups
10 Partner Russian Twists (right)
10 Partner Russian Twists (left)
*Using a 10-20lb. Wall or Slam Ball

Ball Toss Sit-Up Demo:
https://www.youtube.com/watch?v=kmB8Nd4cueQ

Partner Russian Twist demo:
https://www.youtube.com/watch?v=zFxURS_vryA

Da Daily D:

Complete 50 Sit-Ups as a “buy in.”

Then, IMMEDIATELY start chipping away at a 10min. Plank Hold on your elbows.

EVERY TIME you rest or break complete:

2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar

Time Cap: 30min.
Weight: 45/30s

Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew

Full Body Aesthetics: Day 27 Cycle 5

“Recovery DENSITY SATURDAY”

Legs/Glutes:
5min. of Barbell Hip Thrusts

Chest:
5min. of Incline DB Bench Press

Back:
5min. of Strict Pull-Ups (Regular Grip and Shoulder Width)

Shoulders:
5min. of Tilted Single Arm DB Press
*For this one you are NOT allowed to put the DB down for then entire 7min. Pick a weight that you can do 5-7 reps on each side repeatedly the entire time. Should have a better idea of this one after last week.
https://www.youtube.com/watch?v=_3dE2y377tQ

Triceps:
5min. of Bodyweight Dips
*You can use parallel bars or a bench today.

Biceps:
5min. of Supinated DB Curls
https://www.youtube.com/watch?v=w9t1ueuW9WI

Abs:
5min. of DB Russian Twists with a 35lb. DB for men and 25lb. For Women.

Similar to all other Density Saturday’s we do, but for the recovery week we are going to be doing 5min. windows.

Do a few reps to warm up and use a weight that is similar to what you’ve been using. The volume is going to be significantly less no matter what you pick (light or heavy), but I’d still pick something I could be moving for the majority of the time. Don’t choose something that’s going to leave you resting for almost a minute because you won’t get many reps in.

NEW CYCLE STARTS MONDAY

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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.”