Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Dec 9th 2020

Strength & Conditioning:

A.) “Deadlift Recovery Week”
_
Every 3min. x 10 Rounds:
100m Run or 10/7 Cal Bike or Row
10 Burpees
10 Toes-To-Bar
3 Deadlifts (see below)

*Rounds 1,2,3,4 is 40%
Rounds 5,6,7,8 is 50%
Rounds 9 and 10 is 60%

B.) Optional Extra Credit:
100 Russian Twists with 35/20lb DB
(Left+Right= 1rep)

Sweat:

0-5min.
1 Round:
400m Run
500m Row

5-10min.
21-15-9
DB Deadlifts 70/50s
Box Jumps 24/20″

10-15min.
1 Round:
400m Run
500m Row

15-20min.
100 Ball Slams 30/20lb.
*Goal is 100.

25-30min.
1 Round:
400m Run
500m Row

Nasty one! But, it is short and sweet. Let’s finish today’s session with some partner planks.

3-4 Rounds:
– 1min. On x 1min. Off
– 45/25lb plate or more
-Getting good at this? Maybe try 90sec?

Da Daily D:

(0-10min.)
5 Rounds:
7 Single Arm Devil Press
14 Russian Twists w/DB (L+R=1)

(10-20min.)
4 Rounds:
10 Renegade Rows (ea. arm)
20 DB Deadlifts
60 Double Unders

(20-25min.)
Optional Cash Out!
5min. AMRAP:
Max DB Sit-Ups

The only rest you get between stations is from finishing the piece early! So be sure to move quick and earn it!

Weight 45/30s

Weighted DB Sit-Up Demo:
https://www.youtube.com/watch?v=7HOeW1m684I

Single Arm Devil Press:
https://www.youtube.com/watch?v=zCrgj9pbWas

Full Body Aesthetics: Day 24 Cycle 5 Recovery Week

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

Legs:
Conventional Deadlifts
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

Chest/Back Superset:
8min. to get as many rounds as possible…
21 Set DB Push-Ups
7 Chin-Ups (underhand grip)
https://www.youtube.com/watch?v=7-dYaXkK30w

Shoulders:
8-10 “L-Sit” DB Strict Press.
Rest 90sec. Between Sets. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ait9UMX1G84

Tricep/Bicep Superset:
12-15 Barbell Skull Crushers
Immediately into;
12-15 Barbell Bicep Curls
Rest 60sec. Between Sets. Repeat For 3 Total Sets. Add Weight to the bar if you can!

Abs:
21 Set Landmine Sit-Ups. 7 reps on the right arm. 7 on the left arm. Then 7 reps with both arms like in the video. Rest Only 30 seconds between sets. Repeat For 3 Total Sets. (If you need 1min. rest on this it’s fine also, but I really wanted to make this burn today so if you can do 30sec than try and stick it out!)

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.”