Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Feb 13th 2021

Strength & Conditioning:

Teams of 2. Only 1 person works at a time.

For Time:

10 Rounds:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

Run 1 Mile in 200m Intervals (4 each)

10 Rounds:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

Run 1 Mile in 200m Intervals (4 each)

To be clear… After you complete the 10 rounds of barbell work, you go immediately into the run. As soon as you finish that, you go immediately into the barbell again. Then finish with the run.

Time CAP: 35min.

Can you finish!?

Sweat:

For Time:

50 Alternating DB Lunges (45/30s)
50 Sit-Ups
50 American KB Swings (53/35lb.)
50 Air Squats
50 Double Unders
50 Pull-Ups
50 Box Step Ups 20″

THE CLOCK STARTS with a 400m Run. Then you complete an additional 400m Run EVERY 4min. until you finish.
400m Run

To be clear… The clock starts and you run 400m. When you finish the run, you begin to chip away at the 50 lunges. When the clock reaches 4min. you run again. Then in the remaining time you keep trying to finish the workout. You will keep running every 4min. So after the first run, then next runs will be at 4, 8, 12, 16, 20, 24, 28, and 32min.

Time Stops at 36min.

Can you finish!?

Da Daily D:

Part 1.)

Complete a Max effort set of Heel Elevated DB Goblet Squats

Then, immediately go into a max effort set of:

Weighted DB Sit-Ups

Rest 2min. Repeat For 3 Total Sets.

Weighted DB Sit-Up:
https://www.youtube.com/watch?v=7HOeW1m684I

Hells Elevated DB Goblet Squat:
*You can use anything for the heel raise. A book works great also.
https://www.youtube.com/watch?v=5ZtZSPg-Y_8

Metcon

Metcon (AMRAP – Reps)

12min. to get as far as possible….
1-2-3-4-5-6-7-8
Devil Press 45/30s
5-10-15-20-25-30-35-40
Air Squats

For the record, the air squats are 5X the number of devil presses.

Full Body Aesthetics: Bridge Cycle Day 5

Legs:
Work up to a 8-10 rep Max Barbell Hip Thrust. You’d be surprised how much heavier it is than you think. Rest 60-90sec. between sets on low percentages. Then rest 2-3min. as needed on the heavier sets.

Chest/Back Superset:
10min. for as many rounds as possible:
5 Flat Barbell Bench (50% of your 1 rep max)
5 Strict Pull-Ups
*You’re not going to be moving super fast here, but that’s fine. Just try not rest too long and keep good form a priority

Shoulders:
8-10 Leaning Lateral DB Raises on each arm. Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=oEyXGf2e35Q

Triceps:
8-10 Pause Single DB Extensions (held laterally). Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=z5BHXMVq2uQ

Biceps:
8-10 Single Arm CrossBody Curls on each arm. Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wWprR2tq78k

Abs:
5min. for as many rounds as possible:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey

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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.”