Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Jan 15th 2021

Strength & Conditioning:

A.) Teams of 2: Only 1 person works at a time. Split the reps however you like.

35min. to finish…

3 Rounds:
30 Deadlifts 135/95
30 Lateral Burpees Over The Bar

150/100 Cal Row

2 Rounds:
30 Deadlifts 185/135
30 Lateral Burpees Over The Bar

150/100 Cal Row

1 Round:
30 Deadlifts 225/155
30 Lateral Burpees Over The Bar

YUP! Those are big calories today. Trying to tax those lungs in this one. Be smart and don’t blow up on your first few switches on the rower. Sprint for a few seconds and then settle into a pace you can hold for the workout. If you have any left at the end, make it rain!

ADV numbers:
185/135
225/155
275/185

Can you finish?!

Sweat:

Teams of 2:

35min. running clock…
2000m Row (switch every 250m)
150 American KB Swings 70/53/35
100 Push-Ups

Challenge: Anyone get 2 rounds? You may stop early if you can 🙂

Extra Credit: Hold a Plank While your partner completes the row. The combo of row and plank is NASTY on the core!

Da Daily D:

8 Rounds For Time:
200 meter Run
11 Dumbbell Burpee Deadlifts (45/35s)

This actually a new HERO WOD called, ” TUMILSON.”

Accessory Work

If you have time and want to do a little extra core work today…

3 Sets of Max Effort DB Sit-Ups
Rest 90sec. Between Sets

This is the style I’m looking for:
https://www.youtube.com/watch?v=7HOeW1m684I

Full Body Aesthetics: Day 6 Cycle 7

Triceps:
Weighted Bench Dips
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
*This should feel like a 10 rep max each time.
https://www.youtube.com/watch?v=5H5nKVULKQs

Biceps:
Straight Bar Barbell Curls
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
*This should feel like a 10 rep max each time.

Legs:
10 Lateral Barbell Lunges on each leg. Stay on the same side for 10 before switching. Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CDFADhbnRi_/?utm_source=ig_web_copy_link

Shoulders:
12-15 DB Lateral Raises. Rest 60sec. Repeat For 4 Total Sets.

Chest:
1min. of DB Push-Ups (21 style)
1min. Rest
Repeat For 4 Total Sets
*You will make it through more than 1 “21 set” on each round, so don’t stop there, keep going. On the next round, start where you left off.
https://www.youtube.com/watch?v=7-dYaXkK30w

Back:
6-8 Heavy Landmine Rows on each arm. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8-tAr3poW3w

Abs:
8 Rounds:
20sec. of Toes-To-Bar
10sec of Rest
https://www.youtube.com/watch?v=_03pCKOv4l4

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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.”