Strength & Conditioning:
10min. AMRAP:
8 Kipping Pull-Ups
10 Alternating Barbell Lunges 95/65
30 Double Unders (If you did Dubs yesterday do a 50m Sprint instead)
*ADV 115/75 for 8 reps
*Left+Right= 2 reps
Sweat:
10min. to finish…
5 Rounds:
12/9 Cal Row
12/9 Reverse Burpees
10min. to finish…
5 Rounds:
10 Close Stance DB Squats 50/35lb.
15 Sit-Ups
30 Double Unders
10min. to finish…
5 Rounds:
10 DB Deadlifts 70/50s
10 Burpee Box Jumps 24/20″
Make sure BOTH sides of the DB touch the ground on every rep.
Close stance DB squat DEMO:
https://www.youtube.com/watch?v=U7Y-bY4bZj0
Da Daily D:
5min. AMRAP:
5 Kipping Pull-Ups
5 DB Goblet Squats 50/35lb.
Rest 1min.
5min. AMRAP:
10 Lateral Goblet Lunges (5ea side)
10 Sit-Ups
Rest 1min.
5min. AMRAP:
5 Kipping Pull-Ups
5 DB Goblet Squats 50/35lb.
Rest 1min.
5min. AMRAP:
10 Lateral Goblet Lunges (5ea side)
10 Sit-Ups
Lateral DB Goblet Squats:
https://www.youtube.com/watch?v=6DMXBtF_Spg
Dumbbell Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo
Full Body Aesthetics WODs: Day 17 Cycle 6
Legs:
Conventional Deadlift
Set 1) 5 reps @ 75% of 1RM
Set 2) 3 reps @ 85% of 1RM
Set 3) Shoot for a new 1RM!
*Rest 2-3min. Between Sets
Chest:
12-15 Neutral Grip Incline DB Bench Press. Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=PO42wvIe1nM
Back:
2 Rounds: (8min. Total)
1min. of Max Pull-Ups (regular grip)
1min. of Rest
1min. of Max Chin-Ups (underhand grip)
1min. Rest
Shoulders:
10-12 Single DB Upright Row on each arm. Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=0PpUdCGUDWU
Triceps:
Banded Tricep “Pull”-Downs with a pipe or equivalent to failure. Rest 60sec. Repeat For 4 Total Sets.
*If you have a cable machine, by all means, use it!
https://www.youtube.com/watch?v=hbXUt-YYrPw
Biceps:
3 Sets of DB Hammer Curls “21 set” style. Rest 90sec. Between Sets.
*Like this video, but DB hammer curls
https://www.youtube.com/watch?v=JikeJbjfVio
Abs:
“Tabata DB Russian Twists”
8 Rounds of: (4min. total)
20sec. of DB Russian Twists
10sec. of Rest
* I recommend 35lb. for guys and 20-25lb.s for ladies. Be sure to touch the ground on both sides for every single rep!
NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”
*No failed reps