Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Dec 17th 2020

Strength & Conditioning:

A.) 20min. Running Clock…
EMOM x 5min.
150m Run or 15/12 Cal Row
EMOM x 5min.
5 Deadlifts 225/155
EMOM x 5min.
150m Run 15/12 Cal Row
EMOM x 5min.
5 Deadlifts 275/185

*You stay at the same station for ALL 5min. before switching.
*No rest between EMOMs
*Choose a CHALLENGING deadlift weight, but make sure you can do it unbroken each minute with solid form.
*RX+ 315/205 the entire time
*Score is the rounds you finished 🙂

Accessory Work

Metcon (No Measure)

That first part was nasty, so lets do some slower paced fun and sexy stuff 🙂

B.) 12min. to try and finish the following:
1.) 3 Sets of Weighted Planks. 1min. on x 1min. off. Use a 45/25lb. plate or more.

2.) 3 sets of “21” Landmine Sit-Ups. Rest 1min. Between Sets.
*21’s are 7 rep in the left arm, 7 reps in the right, and then 7 reps with both arms.

21 Demo:
https://www.youtube.com/watch?v=XpIJA212Zeo

Sweat:

1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/30

2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14

3.) 4min. AMRAP:
Bike 30/20 Cals
Max Pull-Ups

4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower

5.) 4min. AMRAP:
25 Wall Balls
Max Burpees

6.) 4min. AMRAP:
25 Pull-Ups
Max Cals on the bike

–REST 2MIN. AFTER EACH SECTION–

(Go as hard as you can on this one. 4min. isn’t long… Gotta move!)

Da Daily D:

For Time:

7 Rounds:
10 Alt. DB Snatches 50/35lb.
30 Double Unders

immediately into;

5 Rounds:
10 Burpee Deadlifts 50/35lb.
15 Reverse Sit Ups

Little nastier than it seems 😉

RX+ with 70/50s on the Deadlifts if you have them.

Full Body Aesthetics: Day 4 Cycle 6 Rest Day!

Thursday’s and Sunday’s are rest days on this program. Make up a day you missed or get in some cardio.