Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Nov 28th 2020

Strength & Conditioning:

“A Chipper” Teams of 2:

35min. Running Clock…
50 Cal Row or 800m Run (break it up however you want)
50 HSPU’s
50 Deadlifts 180/120
50 Pull-Ups
50 Box Jump Overs 30/24
50 Pull-Ups
50 Deadlifts 180/120
50 HSPU’s
50 Cal Row or 800m Run (break it up however you want)

Immediately into the same thing at 25 reps/400 for the run.

Can you finish this thing!?

Sweat:

30 Rounds For Time:
7 Wall Balls 20/14lb
5 Pull-Ups
3 Devil Press 35/25s

Been wanting to make something like this for a while. “Holleyman” style, but with a “Sweat” class flair 🙂

Make it nasty option:
30/20lb ball and 45/30lb DBs

This is all you’re doing today, so go hard!

Da Daily D:

3min. AMRAP:
20 DB Push Press 45/30s
15 Toes-To-Bar
10 Burpees
Max sit-ups in remaining time

Rest 1min. Repeat for 5 total rounds.

Score is just the number of sit-ups

Full Body Aesthetics: Day 13 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