Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Nov 24th 2020

Strength & Conditioning:

A.) Every 2min. x 10 Rounds:
10 Toes-To-Bar or 15 Weighted Reverse Sit Ups
1 Hang Power Snatch
1 Full Power Snatch (ADV Full Snatch)
*Climbing in weight. Start light and build. The TTB should be easy, so if you have to start breaking just cut it to 7.

B.) 4 Rounds:
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20″
Min. 3) Rest

*Use a partner and share boxes so we don’t need to bring out too many.

This NEEDS to be an “all out” effort to really hit that stimulus. It’s also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what’s possible for you as far as reps go. Try not to fall off too much. Stay within 3-4 reps on each movement.

C.) Optional Extra Credit:

In case you wanted just a little more today…
400m Farmer Carry with (2) Heavy KBs. Ideally 70/45s. Try not to put them down for as long as possible and no moving faster than a casual walk pace 🙂

Sweat:

Every 7min. x 5 Rounds:
500 Row
30 Wall Balls 20/14lb
20 Burpee Deadlifts 50/35s
10 Pull-Ups

Optional RX+ Today:
15 Reps instead of 20 if you use 70/50s on the burpee deadlifts 🙂 I know, that’s a tough call…

Ideally you would be getting around a 1min. rest on each round. If not, just cut a few reps off each section. Women might want to cut the row to 400m right out the gate.

Da Daily D:

5 DB Squat Cleans 45/30s
30 Double Unders
5 Burpees

Rest 30sec.

Repeat for as many rounds as possible in 20min.

The goal is to rip through it fast and then get that quick rest. Its inevitable that you will slow down, but try not to stop at any point! Your rest is coming and it’s a minimal amount of work.

I think some of you faster peeps out there can do all that work in less than 60sec. If so, and you do wanna make it a little harder, just add 1 or 2 reps to the Cleans and Burpees.

Full Body Aesthetics: Day 9 Cycle 5

Chest:
Flat Barbell Bench Press
Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM
*Rest 2-3min. Between Sets

Legs:
20 Lateral Barbell Lunges (10 on each leg).
Rest 90sec. Repeat For 3 Total Sets. Keep your effort at an 7-8 today. Deadlift strength cycle piece tomorrow.

Back:
12-15 Landmine Rows on each arm.
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=8-tAr3poW3w

Shoulders:
10-12 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 4 Total Sets.
https://www.instagram.com/p/CAAv8q3HRDI/

Biceps:
15-20 Wrist Rotations.
Rest 60sec. Between Sets. Repeat For 4 Total Sets.
https://www.instagram.com/p/CANrlErnrmT/

Triceps:
12-15 Barbell Skull Crushers. Rest 60sec. Between Sets. Repeat For 4 Total Sets.

Calves:
4 Rounds:
30sec. of Seated DB Calf Raises (right only)
30sec. of Seated DB Calf Raises (left only)
30sec. REST

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.”