Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Dec 16th 2020

Strength & Conditioning:

A.) Super Swole Superset

4-6 reps Bench Press as Heavy as possible

Superset with/
4-6 Weighted Chin-Ups (underhand)
Rest 2-3min. Repeat For 4 Total Sets

B.) 10min. to try and finish….
50 Kipping Pull-Ups
100 Push-Ups
200 Double Unders

*You may break this HOWEVER you like 🙂
*ADV is NOT broken up. All 50 pull-ups, then all 100 push-ups, then all 200 dubs.

Immediately into;

C.) 5min. to finish…
10 Rounds:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups

Plate Sit-Up + Reverse Sit-up Demo:
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey

Sweat:

(0-20min.)
5 Rounds:
15/12 Cal Assault Bike
50 Double Unders
immediately into;
5 Rounds:
15/12 Cal Row
15 Toes-To-Bar

(25-36min.)
10 Rounds: “A Quick BURNer…”
10 Alt. DB Snatches 45/30lb.
10 Push-Ups

Can you finish that last section?

Da Daily D:

For Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Front Squats 70/50lb DB
Toes-To-Bar

Front Squats are holding (1) DB vertically in your hands, palming the top of the DB.

Keep your feet TOGETHER. No space in between your feet.

Front Squat Demo:
https://www.youtube.com/watch?v=U7Y-bY4bZj0

Metcon

Metcon (No Measure)

Extra Credit Piece:
This section will work the inside of your legs (Adductors) and you abs. Compliments the above workout very well 🙂

Move quick, but keep form priority:
40-30-20-10
Lateral Bodyweight Lunges (L+R= 2)
Seated Knee Tucks

Seated Knee Tucks Demo:
https://www.youtube.com/watch?v=09UyhjFuiy0

Lateral Bodyweight Lunge Demo:
https://www.youtube.com/watch?v=s5NBmofl6Ns

Full Body Aesthetics WODs: Day 3 Cycle 6

Legs:
Conventional Deadlift
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets

Chest:
1min. of High Band Fly’s (right side)
1min. of High Band Fly’s (left side)
Rest 30sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=WI1AQ1kEhCQ

Back:
12-15 Barbell Rows (Supinated Grip)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4

Shoulders:
15-20 Dumbbell or Kettlebell Shrugs
Rest 60sec. Repeat For 4 Total Sets.

Triceps:
Lee Priest Tricep Extensions (using a bar or bench). Go to failure on each set. Rest 60sec. and repeat for 4 Total Sets. Should be getting between 15-20 reps. Definitely prefer the barbell set-up if you can! One of my fav tricep movements I have ever done.
https://www.youtube.com/watch?v=9itKVKnUFsg

Biceps:
12-15 Alternating DB Bicep Curls.
Rest 60sec. Repeat for 3 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY

Abs:
10 rounds For Time:⁣⁣⁣
5 weighted plate sit-ups⁣⁣⁣
5 reverse sit ups (holding plate in front of you for balance)⁣⁣⁣
https://www.instagram.com/p/B-chH8HlpFf/?igshid=5kml226git8i

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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.”