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

—————————————

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

—————————————

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 8th 2021

~6 weeks
~2 Week meal plan
~Grocery lists
~Weekly Check in’s with your coach
~Accountability meetings
~Everything you need to make meaningful long term lifestyle changes for fat loss!

Strength & Conditioning:

A.) Snatch 
Every 60sec. For 4min:
4 Power Snatches

Every 60sec. For 4min:
3 Power Snatches

Every 60sec. For 4min:
2 Power Snatches

Every 60sec. For 4min:
1 Power Snatch

*The sets of 4 are more used as a warm up set with about 30-40% of your max, then as you go through the ladder, throw on whatever feels right to get the biggest lift at the end! The end should be a max effort or close to it.

B.) 15min. to get as far as possible…

4 Rounds: (72 total reps)
3 Thrusters (95/65lb.)
6 Pull-Ups
9 American KB Swings (70/53lb.)

3 Rounds: (54 total reps)
3 Thrusters (115/75lb.)
6 Pull-Ups
9 American KB Swings (70/53lb.)

2 Rounds: (36 total reps)
3 Thrusters (135/95lb.)
6 Pull-Ups
9 American KB Swings (70/53lb.)

1 Round: (18 total reps)
3 Thrusters (155/105lbs.)
6 Pull-Ups
9 American KB Swings (70/53lb.)

Notice that the weight goes up each section! If you happen to finish, put your time in the comments!

Sweat:

In Teams of 2…

30 Rounds (15 Each)
“I go, you go style”

6 Cal Assault Bike
6 Pull-Ups
6 Wall Balls (20/14lb.)
6 Alt. DB Snatches (50/35lb.)

You must complete a full round before your partner goes.

Time CAP: 35min.

*We did something similar in the strength & conditioning program a few weeks ago and it was AWESOME!

**If for any reason this takes you LONGER than a minute per round (each), consider dropping the reps to 4 or 5. I definitely want everyone MOVING FAST or it won’t be that fun. It’s made to go hard for 45-60sec. and switch!

RX+ Options can be a 30/20lb wall ball and/or a little heavier DB, like 70/50 on the snatches.

Da Daily D:

(0-10min.)
5 Rounds:
12 Double DB Snatches  45/30s
12 Single DB Russian Twists

(10-20min.)
4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders

(20-30min.)
Get as far as possible…
1-2-3-4-5-6-7-8-9-10
Strict Chin-Ups (underhand grip)
Strict HSPU’s

You can scale that last section to kipping if you need to, it’s just a lot faster that way.

Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew

Full Body Aesthetics: Day 26 Cycle 6

Shoulders/Back Superset:
Strict Shoulder Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*After each set go immediately into;
10-12 Barbell Bent Over Rows (Regular Grip)
Rest 90sec. Between Supersets.

Legs:
10 Rounds: (5min. Straight)
20sec. of Barbell Hip Thrust
10sec. of REST
*Try and stay within 2-3 reps for the piece. Use a weight that you could probably do about 20-30 with in one shot if you had to.

Chest/Tricep/Bicep Superset:
1min. of Max Push-Ups
1min. of Supinated DB Curls
1min. of Incline Bench Double DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets
*Use a weight that you can move consistently the whole time with short 5-6sec. breaks when you need them.

Calves:
With just a barbell on you back and 1 hand on a wall or post for balance.
8 Rounds:
20sec. of Standing Calf Raises
20sec. Hold at the top
*This is a little longer hold than we have done in the past. I want to focus mostly on that top part of your calf today, so keep it flexed hard and then try and match your reps on the round previous on the raises. If you want to add a little weight you can, but just know the pain is coming 🙂

Regular Grip Barbell Row:
https://www.youtube.com/watch?v=GV-37GQvUgU

Double DB Skull Crushers:
https://www.youtube.com/watch?v=7M1mO6AdFto

Supinated DB Curls:
https://www.youtube.com/watch?v=w9t1ueuW9WI

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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.”

————————————-
Cycle 1 (5 Weeks) Starts on 4/20/2020 and only requires dumbbells, a pull-up bar, and a resistance band.

Cycle 2-3 (10 Weeks) “General Strength & Hypertrophy” Starts on 5/25/2020.

Cycle 4 (5 weeks) Starts on 8/03/2020. Mini minimal equipment cycle like cycle 1.

Cycle 5-6 (8 Weeks) “Advanced Strength & Hypertrophy” Starts on 09/07/2020.

Cycle 7 (4 weeks) “Volume Cycle” Starts on 11/2/2020

**Cycles 1 and 4 are minimal equipment. You may start anywhere you like, but keep going in order after the day you start.

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Jan 7th 2021

~6 weeks
~2 Week meal plan
~Grocery lists
~Weekly Check in’s with your coach
~Accountability meetings
~Everything you need to make meaningful long term lifestyle changes for fat loss!

Strength & Conditioning:

A.) 10 Rounds of:
10 Shuttle Sprints or 10 cal row
10 Burpess
10 DB Partial Cleavage Cutters  45/25s
10 Wall Balls 20/14lb.

Partial Cleavage Cutters  Demo:
https://www.youtube.com/watch?v=1s060xEkQX8

Doesn’t have to be for time today. Don’t go slow on anything, but walking to your next station is cool today. This is just a fun cardio pump today.

You can do the partial cleavage cutters on the ground or on a bench. Just be sure to SQUEEZE the dumbbells together as you do the movement. Much different feel than a traditional bench.

If you really want to make this terrible, you can try a 30/20lb ball. or try a little heavier weight on the cleavage cutters.

B.) Extra Credit
Pick one:
1.) 100 Russian Twists 45/30lb Db
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 3-4 Sets of:
1min. Weighted Plank
1min. Rest
*Throw a 45lb. plate on your back or more if you can.

Sweat:

15min. to finish…
50 Russian KB Swings 53/35
40 Sit-Ups
30 Cal Row
20 Air Squats
10 Devil Press 45/25s
20 Air Squats
30 Cal Row
40 Sit-Ups
50 Russian KB Swings 53/35

On the 20min. mark… Hit it again with half the reps with a 8min. Time CAP.

At the 30min. mark…
5min. AMRAP:
5 KB Squat Clean 70/53/35
10 Push-Ups

Keep track of the time caps and move QUICK! This one is going to go by FAST!

Da Daily D:

12 Rounds For Time:
10 Dumbbell Hang Squat Cleans (45/30s)
6 Handstand Push-Ups on Dumbbells

*Scale as regular push ups for 10 reps

Extra Credit:
For Time:
100 Russian Twists with 45/30lb. DB

Full Body Aesthetics: Day  25 Cycle 6 Rest day! Make up a day you missed this week.