Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Jan 23rd 2021

Strength & Conditioning:

A.) 35min. running clock….
For Time:
42-30-18
Hang Power Cleans 135/95
Wall Balls 20/14
Cals on the Rower

Rest 3min.

For Time:
42-30-18
Deadlifts 225/155
HSPU’s
Cals on the Rower

*When you finish… Rest 3min. And start back on the first section with 21-15-9 reps. No rest and straight into the second part at 21-15-9 also.

*Can anyone finish all that in 35min?

Sweat:

For time: (35min. CAP)

100 Air Squats
90 Calories
80 Alternating DB Snatches (45/30lb.)
70 Calories
60 Push-Ups
50 Calories
40 Box Jumps (24/20″)
30 Calories
20 DB Thrusters (45/30lb.)
10 Calories

Da Daily D:

Section 1.)

10-12 DB Bulgarian Split Squats on each leg
Immediately into;
12-15 Toes-To-Bar
Rest 90sec. Repeat For 4 Total Sets

Section 2.)

10-12 Single DB Bicep Curls
Immediately into;
10-12 Single DB Tricep Extensions
Rest 90sec. Repeat For 4 Total Sets

Section 3.)

5min. of Max Effort DB Russian Twists

Full Body Aesthetics: Day 13 Cycle 7

Triceps:
Weighted Bench Dips
*6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

Biceps:
Straight Bar Barbell Curls
*6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo

Legs:
1min. of Barbell Hip Thrust
1min. of REST
Repeat For 4 Total Sets
*Use the heaviest weight you can to get between 15-20 reps each minute. So, it’s heavy but not super heavy.

Shoulders:
12-15 Landmine Bent Over Lateral Raises.
Rest 60sec. After the second arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=0ONVinOc9XY

Chest:
30 High Band Fly’s (right)
30 High Band Fly’s (left)
1min. Rest. Repeat For 3 Total Sets
*For added tension just walk farther away, but that 30th rep each time should be unbroken and feel like failure.
https://www.youtube.com/watch?v=WI1AQ1kEhCQ

Back:
12-15 Towel T-Bar Row (1sec. pause at the top of each rep)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY

Abs:
1min. Weighted Plank
1min. Rest
Repeat For 3-4 Total Rounds
*Use the heaviest weight you can without breaking the entire minute. Usually around 45lbs for men and 25lbs. for women.