Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Feb 16th 2021

Strength & Conditioning:

A.) Spend 15min. Working on 1 of these complexes depending on your skill level:

1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor)

2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all unbroken)
*This is the ADV option

B.) 20min. AMRAP:
4 Alt. DB Snatches 70/50lbs.
6 Toes-To-Bar
24 Double Unders

This is a spin off of the 20.2 open workout from last year. Only difference is the the snatches were thrusters.

Sweat:

35min. to finish…
50 Cals of Choice
40 Russian KB Swings 70/53lb.
30 Cals of Choice
20 Russian KB Swings 70/53lb.
10 Cals of Choice
20 Russian KB Swings 70/53lb.
30 Cals of Choice
40 Russian KB Swings 70/53lb.
50 Cals of Choice

*10 Toes-To-Bar After EVERY station.
(So after you finish 50 cals, do 10 TTB, then after 40 KB Swings, do 10 more TTB, and so on…)

Interested to see if anyone can finish this one! And yes, this is solo! NOT Team 😉

Da Daily D:

Part 1.)

7min. of DB Walking Lunges
*Try to rest as little as possible. Obviously you will have to put the DB’s down several times to shake your arms out, but keep the breaks short!

Part 2.)

8min. AMRAP:
8 DB Deadlifts 50/30s
8 DB Floor or Bench Press 50/30s

Part 3.)

For Time:
50 DB Russian Twists 35/25lb.
*Left + Right = 1 rep

On the DB Deadlifts for part 2, make sure BOTH sides of the DBs touch the ground!

Full Body Aesthetics: Bridge Cycle Recovery Week

Chest:
Barbell Incline Bench Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Rest 2-3min. Between Sets

Back:
3 Sets of Banded Straight Arm Lat Pull-Downs to FAILURE. Rest 90sec. Between Sets.
**Videos 1 and 3 in this link show great options for you.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
**If you have access to a cable machine with a tricep rope, then use that for sure.

Legs:
8-10 Banded Dumbbell RDL’s
Immediately into;
8-10 Banded Dumbbell Long Lunges
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PDcfEhAj7rU

Shoulders/Triceps/Biceps:
8-10 Barbell Upright Rows
Immediately into;
8-10 Weighted Bench Dips
Immediately into;
8-10 Straight Barbell Bicep Curls
Rest 90sec. Repeat For 3 Total Sets.

Calves:
15-20 Single Leg Deficit DB Calf Raises on EACH leg. Rest 60sec. after the 2nd leg. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1orsTuEvD88

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

Weighted Bench Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs

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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.”