Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Jan 20th 2021

Strength & Conditioning:

A.) 0-9min. min
2 Rounds:
Run 400m
Row 400m

B.) 10-19min.
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53

C.) 20-29min.
2 Rounds:
Run 400m
Row 400m

D.) 30-39min.
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53

*Big classes start 1/2 the class on A and the other 1/2 on B.

It’s always fun to throw these longer conditioning/bodybuilding style pieces in here and there. We did this one about a year ago and I distinctly remember how much everyone loved it. It’s also some much needed cardio for the week 🙂

ADV 135/95 on the SDHPs
*You can add a little more to the bench also if you have a partner who’s willing

Sweat:

“Manion”

35min. to try and finish….

7 Rounds:
400m Run or 25/18 Cal Assault Bike
29 Back Squats 95/65lbs.

We haven’t done a legit classic “HERO” workout in a very long. Sometimes I take pieces of them and intertwine them with other stuff, but… Just a straight up classic has been a while. AND, this is one of my all time favorites!

The true version of this workout is with 135/95lbs, so if you would like to try that, then go for it. I wanted everyone to try and get done in 35min. so I lightened it a little.

Enjoy and make sure to do ALL your reps! Hero workouts are in the memory of fallen soldiers. So those numbers have special meaning 🙂

Da Daily D:

Section 1.)

1min. Plank on your hands
Immediately into;
10-15 DB Power Cleans 50/35s
Rest 90sec. Repeat For 3 Total Rounds

Section 2.)

10-15 DB Push Press
Immediately into;
10-15 Bentover DB Rows
Rest 90sec. Repeat For 3 Total Rounds

Section 3.)

For Time: (Time CAP: 10min.)
75 DB Goblet Squats 50/35lb.
*4 Burpees at the top of every minute
*Start with 4 burpees

Section 1 is a lot harder than you think. That mix of core and DB Power Clean is pretty spicy 🙂

Section 2 is both DBs at the same time for the Push Press and the Bent Over Rows. No bench is required, but if you have one and you can do “seal rows” that’s even better.

Full Body Aesthetics: Day 10 Cycle 7

Back:
Incline Seal DB Rows
*6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo.

Legs:
8-10 Narrow Stance Deadlifts.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=HSsG3_rRotQ

Chest:
15-20 Landmine Cleavage Cutters.
Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CEj4xxgnl0F/

Shoulders:
8-10 L-Sit dumbbell presses.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ait9UMX1G84

After all 3 sets do 1 set of 50 reps…
Banded Face Pulls
https://www.youtube.com/watch?v=c4MhLhEM7Co

Triceps:
10-12 Barbell Skull Crushers using an incline bench. Rest 60sec. Repeat For 3 Total Sets.

Biceps:
10-12 Zottman Curls
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=29Y8nInzKHo

Abs:
3 sets of “28” Weighted Hanging Knee Raises. Rest 60-90sec. Between Sets. Repeat For 3 Total Sets.
(7 middle, 7 right, 7 left, and 7 more middle with no weight)
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link

—————————————

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.”

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Jan 19th 2021

Strength & Conditioning:

A.) Push Press/Row (Superset)
6-8 Barbell Push Press
8-10 Barbell Bent Over Rows (Supinated)
Rest 2min. Repeat For 4 Total Sets

*Climbing in weight each set. Start at 70% effort for working sets.
*Supinated Barbell Row Demo:
https://www.youtube.com/watch?v=D2YGzQ5G6J4

B.) 2min./1 min off x 5 Rounds 
12 30 ft Shuttle Runs or 10 Cal Row
8 Alt. DB Snatches 70/50
Max Toes-To-Bar in remaining time

*Score is TTB only
*I really want you to move quick! You should have about a minute on the TTB, so if you don’t, scale a few things back.
*ADV is 10 Alt. DB Snatches

C.) 3-4 Sets of Max Effort Banded Pull-Aparts
*Rest 90sec. Between Sets

Sweat:

10min to try and finish…
100 Calorie Row
*20 Double Unders at the top of every minute
*Start with the 20 Double Unders
*Can you finish this one!?

10min. to get as far as possible…
10-20-30-40-50
Russian Kettlebell Swings (70/53lb)
Sit-Ups (feet anchored around KB)

10min. to finish…
100 DB Bench Press 50/25s
*Every-time you break, complete 5 strict pull-ups or 10 kipping.

*3 min rest between sections

Very fun and challenging sections today. The last section really comes down to the individual on the Bench weight. If you’d just like to challenge  yourself, then you can go heavier and don’t worry about finishing. I tested this with 70s and did not finish in the time cap, but still loved it. For some of you, even just push-ups may be challenging in that amount of time and that’s fine too!

Da Daily D:

For Time:
400m Farmer Carry with (2) 45/30lb. DBs
Immediately into;
7 rounds of:
10 Toes-To-Bar
10 Sit-Ups (Feet Anchored in DBs)
10 Push-Ups
Immediately into;
400m Farmer Carry with (2) 45/30lb. DBs

Wanna supersize it? Do 800m Buy in and cash-out Farmer Carries 🙂

Full Body Aesthetics: Day 9 Cycle 7

Chest:
Flat Barbell Bench Press
*6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

Legs:
12-15 Deficit Landmine Lunges on each leg. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=V1IByU884ts

Back:
3 Sets of Banded Straight Arm Lat Pull-Downs to FAILURE. Rest 90sec. Between Sets.
**Videos 1 and 3 in this link show great options for you.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
**If you have access to a cable machine with a tricep rope, then use that for sure.

Shoulders:
10-12 Barbell Upright Row
Immediately into;
20-30 Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.

Triceps:
3 Sets of Banded “Push” Downs to FAILURE. Rest 60sec. Between Sets.
*Shooting for 15-20 rep range
https://www.youtube.com/watch?v=aTOiLN7ab40

Biceps:
10-12 Reverse Grip Barbell Curls.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk

Calves:
Last week you did 3 sets of 1 minute for max reps. However many you got TOTAL last week is how many I want you to try and do FOR TIME and QUALITY today. For example: If you did 15 per minute, then you owe me 45 reps with the same weight for time. NO bouncing shit reps. Good quality ones that burn from trying not to break. GET SOME!
https://www.youtube.com/watch?v=WSOtYQLefI8

Barbell Upright Row:
https://www.youtube.com/watch?v=BwAOb74WCVg

Banded Pull-Apart:
https://www.youtube.com/watch?v=LMZiR-z8VYE

—————————————

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.”

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Jan 18th 2021

Strength & Conditioning:

A.) Back Squat (20rep Week 3)
You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

B.) 15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups

It’s always hard to program after the 20 rep but this seemed perfect to me.

ADV is 3-5 Muscle Ups. You know where you fall on this spectrum if it’s 3 or 5 😉

Sweat:

7 min to get as far as possible…
5-5-5-5-5-5
Devil Press (45/30s)
10-10-10-10-10
DB Lunges (45/30s)
10-20-30-40-50
Wall Balls (20/14lb)

2min. rest

7min AMRAP:
8 Toes to Bar
8 Cal Assault Bike
8 DB Russian Twists 35/20lb.

2min. Rest

7 min to get as far as possible…
(*Start where you left off from above)
5-5-5-5-5-5
Devil Press (45/30s)
10-10-10-10-10
DB Lunges (45/30s)
10-20-30-40-50
Wall Balls (20/14lb)

2min. rest

7min AMRAP:
8 Toes to Bar
8 Cal Assault Bike
8 DB Russian Twists 35/20lb.

So this is essentially 2 rounds of the same workout, BUT you are going to start where you left off on the “get as far as possible section.” If you happen to finish before the 7min. is up on the 2nd section, you can stop early and get extra rest for being a Badass.

Russian Twists – Left + Right = 1 rep

Da Daily D:

20min. Running Clock…

1 Round For Time:
75 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups

*Rest 90sec. After Each Round
*Try to keep each round within 10 seconds of each other.
*Keep repeating rounds until the time is up. Most of you will get +/- 5 rounds.

Advanced:
100 Double Unders
15 Dumbbell Thrusters (50/35 or more)
5-7 Unbroken Muscle Ups

Full Body Aesthetics: Day 8 Cycle 7

Legs:
Back Squats
6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo.
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

Chest/Back Superset:
6-8 Banded Incline DB Bench Press
Immediately into;
8-10 Banded Barbell Rows (regular grip)
Rest 90sec. Repeat For 3 Total Sets

Shoulder:
12-15 Landmine Crossbody Front Raise on each side. Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
*Video is no weight, but most of you can add some.
https://www.youtube.com/watch?v=f5Kfflbkzxw

Triceps:
12-15 Bilateral Tricep Extensions. Rest 60sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=7EUiaRGShlI

Biceps:
12-15 CrossBody DB Curl on each arm. Rest 60sec. After the 2nd arm. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=wWprR2tq78k

Abs:
21  Landmine Sit-Ups (7 left arm, 7 right arm, 7 with both arms). Rest 60sec. Repeat For 3 Total Sets.

Banded Incline DB Bench Press:
https://www.youtube.com/watch?v=HhcVmRA0uxE

Banded Barbell Rows (regular grip):
https://www.youtube.com/watch?v=5ZUsrEp_UuY

—————————————

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.”

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Jan 15th 2021

Strength & Conditioning:

A.) Teams of 2: Only 1 person works at a time. Split the reps however you like.

35min. to finish…

3 Rounds:
30 Deadlifts 135/95
30 Lateral Burpees Over The Bar

150/100 Cal Row

2 Rounds:
30 Deadlifts 185/135
30 Lateral Burpees Over The Bar

150/100 Cal Row

1 Round:
30 Deadlifts 225/155
30 Lateral Burpees Over The Bar

YUP! Those are big calories today. Trying to tax those lungs in this one. Be smart and don’t blow up on your first few switches on the rower. Sprint for a few seconds and then settle into a pace you can hold for the workout. If you have any left at the end, make it rain!

ADV numbers:
185/135
225/155
275/185

Can you finish?!

Sweat:

Teams of 2:

35min. running clock…
2000m Row (switch every 250m)
150 American KB Swings 70/53/35
100 Push-Ups

Challenge: Anyone get 2 rounds? You may stop early if you can 🙂

Extra Credit: Hold a Plank While your partner completes the row. The combo of row and plank is NASTY on the core!

Da Daily D:

8 Rounds For Time:
200 meter Run
11 Dumbbell Burpee Deadlifts (45/35s)

This actually a new HERO WOD called, ” TUMILSON.”
Accessory Work
If you have time and want to do a little extra core work today…

3 Sets of Max Effort DB Sit-Ups
Rest 90sec. Between Sets

This is the style I’m looking for:
https://www.youtube.com/watch?v=7HOeW1m684I

Full Body Aesthetics: Day 6 Cycle 7

Triceps:
Weighted Bench Dips
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
*This should feel like a 10 rep max each time.
https://www.youtube.com/watch?v=5H5nKVULKQs

Biceps:
Straight Bar Barbell Curls
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
*This should feel like a 10 rep max each time.

Legs:
10 Lateral Barbell Lunges on each leg. Stay on the same side for 10 before switching. Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CDFADhbnRi_/?utm_source=ig_web_copy_link

Shoulders:
12-15 DB Lateral Raises. Rest 60sec. Repeat For 4 Total Sets.

Chest:
1min. of DB Push-Ups (21 style)
1min. Rest
Repeat For 4 Total Sets
*You will make it through more than 1 “21 set” on each round, so don’t stop there, keep going. On the next round, start where you left off.
https://www.youtube.com/watch?v=7-dYaXkK30w

Back:
6-8 Heavy Landmine Rows on each arm. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8-tAr3poW3w

Abs:
8 Rounds:
20sec. of Toes-To-Bar
10sec of Rest
https://www.youtube.com/watch?v=_03pCKOv4l4

—————————————

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.”

 

 

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Jan 14th 2021

Strength & Conditioning:

A.) 20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.
*Not feeling it today? Do 10 Every round with a light weight and just work on form.
B.) 10min. EMOM:
Min. 1) Plank
Min. 2) Max Reps of Weighted Hanging Knee Raises 10/5lbs.

*Try to end your knee raises around 45sec. And be sure to get ALL those planks without breaking!

Sweat:

Pick one!

5 Rounds:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 10 DB Deadlifts 70/50s
Min. 3) 20 Box Step-Ups 20″
Min. 4) 60 Double Unders
Min. 5) 10 DB Thrusters 45/30s
Min. 6) Rest

OR

Every 6min. x 5 Rounds:
50 Double Unders
40 Bodyweight Russian Twists
30 Box Step-Ups
20 Cal Assault Bike
10 DB Deadlifts

Da Daily D:

20min. EMOM:
Min. 1) “complex”
Min. 2) 60 Double Unders

Complex:
3 DB Power Cleans 50/35s
6 Push-Ups
9 Air Squats

Advanced Rep Scheme: 5/10/15

*Only one side of each DB has to hit the ground, but I need your elbows to show completely in front of you. If your elbows are still facing down as you do the rep, it’s a shit rep. Get it together 🙂

Full Body Aesthetics: Day 5 Cycle 7

Shoulders:
Barbell Push Press
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo

Legs:
10 Bulgarian Deadlifts on each leg. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=qMGQYZL7DnU

Chest:
5-6 Barbell Incline Bench Press. Rest 2min. Repeat For 4 Total Sets. *Try and go as heavy as possible today here

Back:
1min. of max towel pull-ups or chin-ups
1min. REST
Repeat For 3 total Sets

Tricep/Bicep Superset:
12-15 Banded Tricep “Pull” downs
Immediately into;
12-15 DB Hammer Curls (both at the same time)
Rest 90sec. Repeat For 3 Total Sets.

Calves/Abs:
4 Rounds:
30sec. of Deficit DB Calf Raises (right)
30sec. of Deficit DB Calf Raises (left)
30sec. of DB Russian Twists (same DB)
–No rest between rounds–

Calf Raise demo:
https://www.youtube.com/watch?v=1orsTuEvD88

Towel Pull-Up:
https://www.youtube.com/watch?v=_nb20JBfp7A

Tricep “Pull” Downs:
https://www.youtube.com/watch?v=hbXUt-YYrPw

—————————————

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.”

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Jan 13th 2021

Strength & Conditioning:

A.) Leg Day Superset
5 Front Squats
Immediately into;
6-8 Barbell Hip Thrust (you should be able to do more here than Front Squat)
Rest 2min. Repeat For 4 Total Sets

*Use the heaviest weights possible for both movements. There shouldn’t be any failed reps, but it definitely shouldn’t be easy.
*It’s a fact that a lot of athletes fail to really engage their glutes MOST of the time. And weak glutes = a lot of injuries down the road. So, that is why we do these AND it makes your butt look REALLY good as a bonus 🙂
15min. to get as far as possible…

B.) 50-40-30-20-10
Russian KB Swings 70/53
*After each set complete:
15 Wall Balls 20/14lb.
200m Run or 15 Cal Row

To be clear, the workout goes like this…

50 swings
15 Wall Balls
200m Run or 15 Cal Row

Immediately into;
40 swings
15 Wall Balls
200m Run or 15 Cal Row

and so on….

Sweat:

(0-27min.)

3 Rounds:

8min. Running Clock…
400m Run
400m Row
Immediately into;
AMRAP:
6 Bench Press 135/75
6 Pull-Ups

– Rest 90sec. After Each 8min. Round
– Start where you left off on the AMRAP for each round.

(30-35min.)

5 Rounds:
30sec. of Heavy DB Sit-Ups
30sec. Rest

Part 1.)

Feel free use Dumbbells here instead of barbell bench or change the weight to something that fits your strength level. Just make sure it’s something that you can consistently move through with little rest.

Part 2.)

Most guys will use between 50-70lb.s on the DB Sit-Ups. Ladies – 30-50lbs. Don’t forget to anchor your feet down like the demo video.

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

Da Daily D:

“Fight Gone Bad with DBs”

3 Rounds, For Total Reps in 17 minute:

1 minute DB Goblet Squats
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute Double unders
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,

Few thing to know:
1.) DB Goblet Squats is 1 DB only

2.) DB Push Press is both DBs at the same time!

3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.

Should be a fun one! Put your score in! Weights are 45/30s

Full Body Aesthetics: Day 4 Cycle 7 REST DAY

 

 

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Jan 12th 2021

Strength & Conditioning:

A.) Pump Session
As Many Rounds As Possible In 20min.
200m Run or 13/10 Cal Assault Row
10 DB Bench Press 50/25s
50 Double Unders
10 Pull-Ups
*Rest 90sec. After Each Round

*Do a round FAST, then rest 90sec. and repeat.
*A lot of you guys are very strong on bench so feel free to use 70s for ADV. You may also swap out the pull-ups for 2 rope climbs if you like.

*Score is # of rounds completed

B.) Back & Abs Accessory Work:
10-12 Incline DB Seal Rows
Immediately into;
10-12 Heavy DB Sit-Ups
Rest 60sec. Between Sets. Repeat For 3 Total Sets.

Incline DB Seal Rows:
https://www.youtube.com/watch?v=L_Z8jqKqQ58

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

Most guys will use between 50-70lb.s on the DB Sit-Ups. Ladies – 30-50lbs. Don’t forget to anchor your feet down like the demo video

Sweat:

(0-20min.)  “Part 1”

10min. Ladder:
6 Cal Row
6 Wall Balls (20/14lb.)
*Add 2 Reps after Each Round

At the 10min. mark immediately go into;

10min. Ladder:
6 Cal Assault Bike
6 Front Rack Lunges 75/55lbs.
*Add 2 Reps after Each Round

(25-35min.)  “Part 2”

10min. To Get As Far As Possible…
40 Barbell Push Press 75/55
10 Toes-To-Bar
30 Barbell Push Press 75/55
20 Toes-To-Bar
20 Barbell Push Press 75/55
30 Toes-To-Bar
10 Barbell Push Press 75/55
40 Toes-To-Bar

Part 1.) Just be clear, round 2 on each section is 8 reps of EACH, then 10 reps of EACH, and so on….

Part 2.) If you know you can fly through those push press, I recommend bumping it up to 95/65 or more depending on your level of strength.

Da Daily D:

For Time:
20-18-16-14-12-10-8-6-4-2
DB Hang Clean and Jerks
Alternating DB Reverse Lunges

Numbers are TOTAL reps. So for your first set, it’s 10 clean and jerks on the right arm, 10 on the left, and then 20 alternating lunges (left + right = 2 reps)

You only need 1 DB for the Clean and Jerks. Then you need 2 DBs for the Lunges.

This is going to be a low key BURNER! Excited to see times on this one!

Full Body Aesthetics: Day 3 Cycle 7

Back:
Incline Seal DB Rows
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
*This one is hard to know the 60% of 1RM, but as you warm up, you will know what to use. I recommend using straps to take the grip endurance out of it and focus on you lats.

Example video with straps and tempo:
https://www.youtube.com/watch?v=Qmh9WSdRIsY

Legs:
6-8 Barbell Hip Thrust.
Rest 90sec. Repeat For 4 Total Sets.
*Going heavy today on here.

Chest:
12-15 Banded Incline Fly’s
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=8f7KXcOfzsI

Shoulders:
12-15 Bent Over DB Shrugs
Rest 60sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=vViaS4ig9ro

Bicep/Tricep Superset:
12-15 Single DB Banded Curls
Immediately into;
12-15 Single DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=qT2fkFf604U

Abs:
10-15 Heavy DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets.
*I am using a 70lb in the video
https://www.youtube.com/watch?v=7HOeW1m684I

—————————————

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.”

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Jan 11th 2021

Strength & Conditioning:

A.) Snatch 
Every 90sec. x 10 Rounds:

Pick 1 of these complexes depending on skill level.

1.) 3 Position Snatch

2.) 1 Hang Power Snatch + 1 Full Snatch + 1 Snatch Balance + 1 Overhead Squat

3.) 3 Power Snatches (This is the beginner level)

B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Toes-To-Bar
10 Hang Power Cleans 115/75
10 Handstand Push-Ups

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

We’ve done this style a few times, but never this combo so I am anxious to see scores. If you think you may need 135/95lb then go for it!

Sweat:

21min. to get as far as possible…

10 Burpees

20 Calorie Of Choice
10 Burpees

30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

50 Double Unders
40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

Rest 5min.

(26-35min.)
3 Rounds:
Min. 1) 40sec. of Single DB Bicep Curls
Min. 2) 40sec. of Single DB Tricep Extensions
Min. 3) 40sec. of Banded Pull-Aparts

The “20 Calorie Of Choice” can be either row, bike, or ski. You may only pick 1 today however. No swapping back and forth.

—————————————-

Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Single DB Tricep Extensions:
https://www.youtube.com/watch?v=ERVu9ZNhrSA

Banded Pull Aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE

Da Daily D:

For Time:

75 DB Bench Press
75 Pull-Ups

*Every time you break, complete a 200m Run
*Start the workout with a 200m Run

Shoot for a weight that you can get the bench press done in about 4-5 sets. Then the pull-ups should take another 4-5 sets ideally. Kipping pull-ups are encouraged today!

If you need to scale this, think about what I wrote above (4-5 sets per piece) and see if maybe 50 reps is more appropriate or maybe even 100 each for some of you studs out there.

Full Body Aesthetics: Day 2 Cycle 6

Chest:
Flat Barbell Bench Press
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo

Legs:
12-15 Landmine Curtsy Lunges on each leg. Rest 90sec. Between Sets. Repeat For 3 Total Sets.
*Really focus on the movement and put all the pressure into your glutes.
https://www.youtube.com/watch?v=B-jXkfoDiwc

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

Shoulder Superset:
10-12 Strict Barbell Press
Immediately into;
10-12 Barbell Upright Row
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=_JkUm2IpJj0

Triceps:
1min. of Banded Overhead Tricep Extensions.
1min. of Rest
Repeat For 3 Total Sets
*If you have a cable machine and a tricep rope, USE it!
https://www.youtube.com/watch?v=25_Y-oPMnPE

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

Calves:
1min. of Seated DB Calf Raises
1min. REST
Repeat For 3 Totals Sets
*Go as heavy as you can and keep good slow controlled reps. 1sec. pause at the top if you can.
https://www.youtube.com/watch?v=WSOtYQLefI8

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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.”

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Jan 10th 2021

Strength & Conditioning:

A.) Back Squat (Week 2 of 20 rep MAX)
You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you’re shaking at about 14 reps in. Dig Deep!!
B.) 15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row or 200m Run
9 Deadlifts 225/155

*Because it’s 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-3 -18 for the run do a 400m relay style in 100m intervals.

Sweat:

Triathlon Style Murph

Get as far as possible in 35min..
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
.7 Mile Assault Bike

– If you fininsh, put your time in!
– Just like regular murph, you may break up the pull-up/push-up/air-squat section anyway you like. (Example: 5 rounds of 5 rounds of 5/10/15)
– RX+ is NOT broken up

Da Daily D:

“Fight Gone Bad with DBs”

3 Rounds, For Total Reps in 17 minute:

1 minute DB Deadlifts
1 minute Double Unders
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises.

Few thing to know:
1.) BOTH sides of the DB must touch the ground on DB Deadlifts. Not just 1 side.

2.) DB Push Press is both DBs at the same time!

3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.

Should be a fun one! Put your score in! Weights are 45/30s

Full Body Aesthetics: Day 1 Cycle 7 Whooo new cycle!

What I am about to share with you doesn’t even exist. We are going to focus  on one body-part as the main piece of the day per usual, but I am going to put a “german volume” emphasis on it with half the volume so we can still do this inside the parameters of full body training. There is a catch though… Each week your main lift for the day will get progressively harder because of the rest breaks and tempo. As the weeks progress, you will be lifting the SAME weights as the week before, BUT you will have to do it faster. Instead of load, we will use time (rest breaks AND time under tension) as our variable for hypertrophy. It works equally as well AND it’s new for everyone. Maybe we should call it “American Volume Training?” haha. enjoy everyone 🙂

Legs:
Back Squats
5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo. What does that mean? Take 4sec. to descend, spend 0sec. at the bottom, shoot up, and spend 0sec. at the top.

Chest/Back Superset:
10-12 Flat DB Bench Press
Immediately into;
1min. of Strict Pull-Ups
Rest 90sec. Repeat For 3 Total Sets

Shoulder/Triceps:
12-15 Barbell Front Raises
Immediately into;
12-15 Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets

Biceps:
1min. of Banded External Curls with a 1sec. pause at the top of each rep.
Rest 1min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PVpgsGe1Ekc

Abs:
10 rounds:⁣⁣⁣
5 weighted plate sit-ups⁣⁣⁣
5 reverse sit ups
*I recommend between 25-35lbs. for weight.
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey

Barbell Front Raises:
https://www.youtube.com/watch?v=R2YVWhwPhAE

—————————————

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.”

 

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Jan 9th 2021

Strength & Conditioning:

Teams of 2.
(Only 1 person works at a time.)

10min. Running Clock…
100 Cal Row
50 Toes-To-Bar
25 Deadlifts 225/155*
Max Push-Ups in remaining time

Rest 3min. Repeat For 3 Total Rounds

*Round 2: 275/185
*Round 3: 315/205
– Ladies: 75 Cal Row
– If you and your partner are really strong, you may up those deadlift numbers to whatever works for you. Or scale them if you need…

Sweat:

35min. to finish….
400m Run
50 Barbell Back Squats 75/55lbs.
400m Run
50 Barbell Push Press 75/55lbs.
400m Run
50 Plate Ground To Overheads
400m Run
50 Toes-To-Bar
400m Run
25 Barbell Back Squats 75/55lbs.
400m Run
25 Barbell Push Press 75/55lbs.
400m Run
25 Plate Ground To Overheads
400m Run
25 Toes-To-Bar

BIG cardio day! Can you finish it in the time cap!? Gotta MOVE!

I really like the speed you can get through it with the lighter weights here, but if you really wanna beef it up, feel free to go 95/65lbs 🙂

Da Daily D:

Going to make today a fun cardio specific day. We haven’t had a day like this in a LONG time on this program. Enjoy!

0-10min.
200 Air Squats

10-20min.
100 Burpees

20-30min.
1 Mile Run

The only rest you get is the time you earn for finishing early! So, I recommend going hard on each section!

However, if you do not finish by the time cap, you must move on to the next section regardless!

What kind of splits can you throw down on this!? Let us know in the comment section!

Full Body Aesthetics: Day 27 Cycle 6 New Cycle starts on MONDAY!

“DENSITY SATURDAY”

Legs:
5min. of Barbell Back Rack Lunges

Chest:
5min. of Incline Barbell Bench Press

Back:
5min. of Single Arm DB Rows
*Pick a number and keep switching sides the whole time. I suggest 5-7 reps

Shoulders:
5min. of Leaning Lateral DB Raises
*Pick a number and keep switching sides the whole time. I suggest 6-10 reps
https://www.youtube.com/watch?v=oEyXGf2e35Q

Triceps:
5min. of Banded Tricep “Push” downs
https://www.youtube.com/watch?v=aTOiLN7ab40

Biceps:
5min. of Barbell Bicep Curls
*Just need the barbell today. Definitely do not need anymore weight than that.

Abs:
5min. of Weighted Hanging Knee Raises
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

Similar to all other Density Saturday’s we do, but for the recovery week we are going to be doing 5min. windows to account for the lesser volume that we need today.

Get warmed up and use a similar weight that you’ve been using all month.

NEW CYCLE STARTS MONDAY

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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.”