Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Nov 10th 2020

Strength & Conditioning:

A.) Every 3min. x 5 Rounds:
8/6 Cal Row or 100m Run
10 Toes-To-Bar
*3 Power Snatch (climbing)

immediately into;

B.) Every 3min. x 5 Rounds:
8/6 Cal Row or 100m Run
10 Toes-To-Bar
*3 Power Cleans (climbing)

The scaled version of this today is just going to be working your form. Try 5 light reps every round instead of climbing.

You can go up every round or every other round. Do what makes you feel good, but keep technique numero uno today. If you’re feeling saucy and you really want to hit a max throughout the workout, go for it 😉

*For the record, the only rest you’re getting is the rest you earn from finishing early. If you do this right, you should be done in 90sec. – 2min. range.

C.) Pick one:
1.) 400m Double KB Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 100 DB Russian Twists 35/25lb. (left + right = 1rep)

Sweat:

(0-12min.)
Every 90sec. x 8 Rounds:
15 Cal Row
15 Barbell Push Press (75/55lb.)

(12-15min.)
Rest 3min.

(15-27min.)
Every 90sec. x 8 Rounds:
10 Cal Assault Bike
10 Sumo Deadlifts High Pulls (75/55lb.)

(27-30min.)
Rest 3min.

30-35 min…
AMRAP:
5 weighted plate sit-ups⁣⁣⁣
5 reverse sit ups
*I recommend between 25-35lbs. for weight.

Plate Sit-Up/Reverse Sit-Up Demo:

https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey

Da Daily D:

5 Rounds:
40sec. of Bench Press 45/25s+
20sec. of Rest
40sec. of Pull-Ups
20sec. of Rest
40sec. of Double Unders
20sec. of Rest

Rest 2-3min.

Plank Bent Over Row Ladder:
10 reps on the right arm
10 reps on the left arm
9 reps on the right arm
9 reps on the left arm
… All the way to 1 rep on each arm.

Single Arm Plank Row DEMO:
https://www.youtube.com/watch?v=A9BMGtYbFgI

*On the bent over rows be sure to hold for 1sec. at the top of each rep and keep your reps slow and controlled. NO RUSHING this piece. QUALITY Reps.

Full Body Aesthetics: Day 30 Cycle 4 Rest Day

This week is deload week do there will only be workouts posted on Mon, Wed & Friday. Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.