Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Dec 5th 2020

Strength & Conditioning:

For Time In Teams of 2:

25 Pull-Ups

50 Back Squats (135/95lbs.)
25 Pull-Ups

75 Cal Row or Bike or 400m Run (break up however you want)
50 Back Squats (135/95lbs.)
25 Pull-Ups

100 Wall Balls (20/14lb.)
75 Cal Row or Bike or 400m Run (break up however you want)
50 Back Squats (135/95lbs.)
25 Pull-Ups

125 Push-Ups
100 Wall Balls (20/14lb.)
75 Cal Row or Bike or 400m Run (break up however you want)
50 Back Squats (135/95lbs.)
25 Pull-Ups

Time CAP: 35min.

Can you finish!?!?

Only 1 person works at a time.

NO REST between sections! As soon as you finish a section, go straight to the next one!

“This is called accumulator style”

Sweat:

5 min to get as far as possible…
20 Cal Row
30 Wall Balls (20/14.)
400m Run
50 American KB Swings 53/35
60 Cal Assault Bike
70 SDHP’s 75/55lb. Bar

Rest 90 sec

10 min to get as far as possible…
Same workout as above

Rest 3 min

FOR TIME: (15min. CAP)
Same workout as above ?

I purposely made the first 5min. section so that you had to hustle to get in from the run on time! Everyone can do it for sure, so don’t slack!

On section 2, many of you should get close to finishing the bike, but no one should make it to the SDHPs.

On section 3, you have one last shot to try and finish the entire thing in 15min. 🙂

Can you finish it!?

Da Daily D:

5min. For Max Reps….
Bulgarian DB Split Squats
*Switch sides every 5-6 reps
https://www.youtube.com/watch?v=dfRhGZri–8

5min. For Max Reps….
Alternating DB Push-Ups
*Switch sides every 5-6 reps
https://www.youtube.com/watch?v=mx1B-pK8TBY

5min. For Max Reps….
Single Arm DB Upright Rows
*Switch sides every 5-6 reps
https://www.youtube.com/watch?v=0PpUdCGUDWU

5min. For Max Reps….
Single DB Skull Crushers
https://www.youtube.com/watch?v=ERVu9ZNhrSA

5min. For Max Reps….
Single DB Bicep Curls
https://www.youtube.com/watch?v=Fi2FhYZnC5A

REST 1-2min. Between Stations

Fun little bodybuilding day to switch things up! Your goal is to get as many reps as possible at each station with GOOD form!

Anywhere between 35-45lbs. should be good for most men.

Anywhere between 20-30lbs. should be good for most women.

TRY not to rest too much on each section. Just short little 10-15sec. breaks to shake things out and get back on it!

Full Body Aesthetics: Day 20 Cycle 5

“DENSITY SATURDAY”

Legs/Glutes:
7min. of Barbell Hip Thrusts

Chest:
7min. of Incline DB Bench Press

Back:
7min. of Strict Pull-Ups (Regular Grip and Shoulder Width)

Shoulders:
7min. 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:
7min. of Bodyweight Dips
*You can use parallel bars or a bench today.

Biceps:
7min. of Supinated DB Curls
https://www.youtube.com/watch?v=w9t1ueuW9WI

Abs:
7min. of DB Russian Twists with a 35lb. DB for men and 25lb. For Women.

No matter what, your goal is to lift MORE TOTAL weight than you lifted last week. Ideally at-least 5% more. You can do that by getting more reps with the same weight as last week or by using a heavier weight and trying to get the same amount of reps. Up to you!

If you need more information on today’s piece, check last weeks description.

REST 2-3min. AFTER EACH STATION

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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.”