Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Feb 10th 2021

Strength & Conditioning:

Sweat:

3min. AMRAP:
Max Calories on the Assault Bike
(Goal: 45+ for men and 30+ women)

3min. AMRAP:
8 DB Bench Press
8 Pull-Ups

3min. AMRAP:
Max Calories on the Rower
(Goal: 50+ for men and 40+ women)

3min. AMRAP:
8 Single DB Bicep Curls
8 Tricep Dips (weighted optional)

Rest 1min. Between EVERY section. Repeat 2 times through. (32min. Total Time)

Da Daily D:

“Butts & Guts & Cardio Tabata”

8 Rounds:
20sec. of Double Unders
10sec. Rest

Immediately into;

8 Rounds:
20sec. of DB Deadlifts (50/35s)
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Toes-To-Bar
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Double Unders
10sec. Rest

Immediately into;

8 Rounds:
20sec. of DB Hip Thrusts (50/35+)
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Bodyweight Russian Twists
10sec. Rest

Full Body Aesthetics: Bridge Cycle Day 3

Legs:
8-10 Deadlifts with a 30X0 Tempo (3sec. down, 0sec. at the bottom, 0sec. at the top) Rest 2min. Repeat For 3 Total  Sets.

Chest/Back Superset:
10-12 Partial DB Cleavage Cutters
Immediately into;
10-12 Regular Grip Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.

Shoulders:
15-20 Bent Over DB Shrugs.
Immediately into;
20-25 Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.

Tricep/Bicep Superset:
10-12 Bilateral Tricep Extensions
Immediately into;
10-12 Supinated DB Curls
Rest 90sec. Repeat For 3 Total Sets.

Abs:
10-15 Heavy DB weighted Sit-Ups. Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=7HOeW1m684I