Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Nov 5th 2020

Strength & Conditioning:

A.) 4 Sets:
10-12 DB Incline Bench Press
Immediately into;
10-12 DB Incline Seal Rows
Rest 90sec. Between Sets

DB Incline Seal Rows:
https://www.youtube.com/watch?v=L_Z8jqKqQ58

B.) 4 Rounds:
1min. of Max Pull-Ups
1min. of Max Double Unders
1min. of Max Push-Ups
1min. of Max American KB Swings 53/35
1min. REST

*ADV: Strict Pull-Ups

*I know this seems super easy, but I promise that combo is going to create a crazy muscle pump! All of the movements compliment each other very well.

Sweat:

Everyone LOVES a BIG EMOM:

Every 7min. x 5 Rounds:
1min. Plank
16 Russian KB Swings (70/53lb.)
200m Run
16 DB Box Step Ups (20″ for everyone. 35/20s or more for the weight)
200m Row
16 Air Squats

This starts with a 1min. Plank EVERY round. Feeling advanced? Add some weigh there 🙂

Ideally, everyone gets about 1min. of rest in this, so if you’re not, then cut the numbers down a little. Getting too over 90sec of rest? Bump the numbers to 18 or even 20!

Da Daily D:

For Time:

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

No rest between sections. The run goes straight into the DB complex. You are finished after the 3rd run.

If you have more time available, you may do 800m runs. Or… If you’d like to make it more strength intensive, you may try 70s for the entire workout.

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Nov 5th 2020