Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Dec 8th 2020

Strength & Conditioning:

A.) Every 4min. x 5 Rounds:
5 Power Clean and Jerks
immediately into;
400m Run
Round 1: @50%
Round 1: @60%
Round 1: @65%
Round 1: @70%
Round 1: @75%

I want this to feel like your strength work today, so make sure that weight is challenging and then run HARD to get extra rest and get your cardio in.

Try to stay within 5sec. of every 400m Run each time!

Score is you heaviest set of 5 completed with the run in the 4min. window. Singles or Touch and Go is fine. Just work that technique, lift heavy, and have fun!

B.) “A quick burner”
10min. to get as far as possible….
10-20-30-40-50
Alternating DB Snatches 45/30lb.
Push-Ups

*I really want you to try and fly through this today. Usually Program 50/35 pounds, so I purposely made it lighter so it would be fast. The DB must touch the ground on every rep.
*If you need to scale the push ups elevate your hands on a box or a barbell set low in a rack.
*If you happen to finish, put your time on the board!

Sweat:

8min. Ladder…
10 Wall Balls 20/14lb.
10 Cal Row
*Add 2 reps after each round

8min. Ladder…
10 Toes-To-Bar
10 Burpees
*Add 2 reps after each round

8min. Ladder…
10 Push Press
10 American KB Swings 53/35
*Add 2 reps after each round

5min. AMRAP:
5 Barbell Sit-Ups 45/35lb
5 Barbell Reverse Sit-Ups

Rest 2min. After Every Section

Barbell Sit-Ups + Reverse Sit-Up Demo:
https://www.youtube.com/watch?v=sseKZexnDkM

Da Daily D:

For Time:
20-18-16-14-12-10-8-6-4-2
Alternating DB Snatches 45/30lb.
10-9-8-7-6-5-4-3-2-1
DB Thrusters

You just need 1 DB for the snatches, but then you need 2 DBs for the thrusters.

This is a spicy one! If you have access to 50/35s and you can handle it, use that!

Full Body Aesthetics: Day 23 Cycle 5

(Recovery Week) Effort today is 6-7 range and no more than 3 working sets.

Chest/Back Superset:
Flat Barbell Bench Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
After Each Set Go Immediately Into;
8-10 Single Arm DB Bent Over Rows on each arm.
*Rest 2-3min. Between Sets

Legs:
12-15 Landmine Curtsy Lunges on each leg. Rest 90sec. Between Sets. Repeat For 3 Total Sets. *Really focus on the movement and put all the pressure into your glutes.
https://www.youtube.com/watch?v=B-jXkfoDiwc

Shoulders/Triceps:
10-12 Barbell Upright Rows
Immediately into;
10-12 Double DB Skull Crushers
Rest 90sec. Between Sets. Repeat For 3 Total Sets

Biceps:
10-12 Straight Bar Reverse Grip Barbell Curls (weighted if you can). Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Z-IQOmzFwXI

Calves:
30 Standing Barbell Calf Raises. Complete 10 reps with your toes facing forward, 10 with your toes facing slightly inward, and 10 more reps with your toes facing slightly outward. Rest 90sec. Between Sets. Repeat For 3 Total Sets. Go as heavy as possible with slow and controlled reps. NO bouncing reps or super fast reps. (Shoot for a little more weight than last month when we did this)

Barbell Upright Rows:
https://www.youtube.com/watch?v=BwAOb74WCVg

Double DB Skull Crushers:
https://www.youtube.com/watch?v=7M1mO6AdFto

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.”