Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Nov 21st 2020

Strength & Conditioning:

Sweat:

Get as far as possible in 35min…
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Abmat Sit-Ups
200m run
40 American KB Swings 53/35
200m run
30 KB Goblet Squats 53/35
200m run
20 Toes-To-Bar
200m run

* When you finish, go back through AGAIN with 12/9 Cals on the assault bike instead of the 200m Run.

Da Daily D:

With a Running Clock in 16 minutes…

Tabata DB Deadlifts
Tabata Toes-To-Bar
Tabata DB Push Press
Tabata Sit-Ups (anchored)

*1 minute Rest between exercises

Tabata = (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.

Score is total number of reps completed in all intervals.

Full Body Aesthetics: Day 8 Cycle 5

Legs:
Back Squats
Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM
*Rest 2-3min. Between Sets

Chest:
15-20 Landmine Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CEj4xxgnl0F/

Back:
8-10 Single Arm DB Bent Over Rows. Try and go HEAVY today. We rarely do the single arm version.
Rest 90sec. Repeat For 4 Total Sets.

Shoulders:
12-15 DB Front Raises
Immediately into;
Max Unbroken Set of Banded Pull-Aparts.
Rest 90sec. Repeat For 3 Total Sets.

Triceps:
3 Sets of Max Unbroken Banded Tricep Kickbacks. Rest 60sec. Between Sets.
https://www.youtube.com/watch?v=ttfgjcP9_yA

Biceps:
10-12 Straight Bar Reverse Grip Barbell Curls. Rest 60sec. Repeat For 3 Total Sets.

Abs:
3 Rounds:
Min. 1) 45sec. Plank
Min. 2) 45sec. of Max Weighted Seated Knee Tucks 10-15lbs. is all you need
*NO REST BETWEEN ROUNDS
https://www.youtube.com/watch?v=OFiw8ZJHKcg