Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Aug 4th 2020


Strength & Conditioning:

A.) Push Press (5 x 5 )
5 sets of 5 reps (climbing in weight)
In between each set complete 20 HEAVY Russian Twists 35/20lb DB or more. L + R = 1 Rep
B.) 2min. AMRAP x 5:
12/9 Cal Assault Bike Sprint or 8/6 Cal Row or 100m Run
8 Alt. DB Snatches 70/50
Max Toes-To-Bar or V-ups in remaining time

Rest 1min. x 5 Rounds

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

Bodywork:

All you need today is a pair of socks and a floor surface that slides!

3 Rounds:
20 Lateral Lunge Slides (right leg)
20 Lateral Lunge Slides (left leg)
20 Regular Lunge Slide (right)
20 Regular Lunge Slide (left)
20 Glute Bridge + Hamstring Curl Slides
20 Pike Up Slides
20 Alternating Flutter Kicks with a leg grab (L+R=1)
20 Mountain Climber Slides (L+R=1)

Workout Demo:
https://www.instagram.com/p/B-8p04snlsV/?igshid=am2mkobxme2b

LITERALLY about to knock your socks off today!! Go for 4 Rounds if you’re feeling extra motivated today! Or you can do a 20min. AMRAP and just keep going until the clock hits 20 🙂

Sweat:

0-18min.
4 Rounds:
400m Run
25 Wall Balls (20/14)

20-30min.
2 Rounds:
30 Single DB Front Squats (hold vertically)
60 Double Unders
30 DB Lunges (left+right= 2)
60 Double Unders

32-36min.
AMRAP:
5 Barbell Sit-Ups 45/35lb
8 Barbell Reverse Sit-Ups

*45/30lb. DBs
*Only 1 for the Front Squat ands 2 for the lunges

Da Daily D:

EMOM x 16: (45/30lb)
Min. 1) Max reps of DB Floor Press (right arm only)
Min. 2) Max reps of DB Bent Over Row (right arm only)
Min. 3) Max reps of DB Floor Press (left arm only)
Min. 4) Max reps of DB Bent Over Row (left arm only)

*Start with your weaker arm here and just match those reps on the stronger side each round.

Rest 3-4min.

15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Double Unders

Full Body Aesthetics: Day 2 Cycle 2

Leg/Chest/Back Superset:
10 Barbell Back Squat with a 30X0 Tempo
Immediately into;
10 Barbell Incline Bench Press
Immediately into;
Max Unbroken Wide Grip Pull-Ups
Rest 90sec. Repeat For 4 Total Sets (Make your first set more of a warm up set)

Shoulders:
“Bulletproof Shoulder Complex”
3 Sets of 12-15 Reps. Rest 90sec. Between Sets.
https://www.instagram.com/p/B_VVql2H2tN/?utm_source=ig_web_copy_link

Biceps:
4 Sets of Crossbody banded curls to failure. Stay on the same side until you fail. Do not alternate. Rest 60sec. After the second arm.

Triceps:
4 Sets:
Banded Pull-Downs with underhand grip. Stop about 2-3 reps short of failure.
Rest 60sec. After Each Set

Abs:
2 Rounds:
25 CrossBody Knee Taps (right)
25 Wood Chops (right)
25 CrossBody Knee Taps (left)
25 Wood Chops (left)
Rest 60sec. After 1st Round

CrossBody Knee Tap:
https://www.instagram.com/p/CAOn4PIHB22/?utm_source=ig_web_copy_link

WoodChop Demo:
https://www.youtube.com/watch?v=PfaAh__ptFk

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Aug 3rd 2020


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 Kipping Pull-Ups

It’s always hard to program after the 20 rep but this seemed perfect to me. ADV 4/3 Muscle Ups

Bodywork:

3min AMRAP:
1 Pistols Each Side
7 Hand Release Push Ups
9 Sit-Ups

Rest 1min. Repeat for 5 Total Rounds. (20min.)

*If you plan on scaling this workout to a chair or a box, then do (2) reps on each leg instead.

I just really love the 3x1min. style with the right movements. You can easily move fast and you get a TON done in 20min. Hope you enjoy this one!

Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE

Scaled Pistol Demo:
https://www.youtube.com/watch?v=-71uaSXtz3M

Sweat:

4 Rounds:
Min. 1) 10 Burpee DB Snatch (right arm only)
Min. 2) 12 Toes-To-Bar
Min. 3) 10 Burpee DB Snatch (left arm only)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest

Rest 3min. (Including the 1min)

4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank

45/30lb. for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.

Da Daily D:

15min. of Straight Booty Work:

5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest

Then;

EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round

So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats

So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats

…. What can you get to?!

DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)

Lunges (Hold the DBs at your side)

Full Body Aesthetics: Day 1 Cycle 2

Legs:
3 Sets:
10-12 DB Walking Lunges
Immediately into;
10 Barbell Good Mornings with a 30X0 Tempo
Rest 90sec. After Each Set
*Heavy as possible on the Lunges and a medium weight on the good morning with perfect form. Really get that hammy stretch on each rep.

Chest:
3 sets of Single DB Cleavage Cutters to Failure. Start with something you can get about 30 reps with. Rest 1min. And go up in weight on each set. I used 70/90/100lb DBs.
https://www.youtube.com/watch?v=SvjimXFEZgE

Back:
3 Sets:
20 Single Arm DB Bent Over Rows on each arm. Rest 1min. After 2nd arm.

Shoulders:
100 DB Lateral Raises For Time and Quality. Use a weight that you can get about 20-25 on the first set. Then chip away at 8-10 at a time. I use 15-20s usually.

Biceps:
3 sets:
Max Barbell Curls with a 30X0 tempo. Rest 1min. After Each Set. Should be getting 15-20 Reps on the first set. If it’s too light, you can add a little weight, but the tempo makes it rough.

Triceps:
3 sets:
12-15 Barbell Tricep Skull Crushers. Rest 60sec. Between Sets

Abs:
3 Sets:
Barbell Ab Roll Outs to Failure. The video I linked is standing, but if you can not get 10+ then switch to kneeling. Rest 90sec. After Each Set.
https://www.youtube.com/watch?v=OmMPFbKGHJ8

If you are new to this program, please start back on day 1 (cycle 1) on 4/20/2020

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Aug 1st 2020


Strength & Conditioning:

(Teams of 2)

35min. to finish…

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

150/100 Cal Assault Bike

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

150/100 Cal Assault Bike

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

YUP! Those are big calories on the bike today. Trying to tax those lungs in this one. Be smart and don’t blow up on your first few switches on the bike. 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!

RX+ numbers:
185/135
225/155
275/185

Can you finish?!

Bodywork:

8 Rounds:
20sec. of Sliding Pike
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Air Squats
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Crossbody Toes Taps
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Bulgarian Split Squats
10sec. Rest

Immediately into;

8 Rounds:
20sec. of Sliding Mt. Climbers
10sec. Rest

This takes exactly 20min.

Stay at each station for the entire 4min. before switching. Try and hit a number you can repeat each time! So, move quick and efficiently, but not too quick 😉

Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM

Sliding Pike:
https://www.youtube.com/watch?v=dW6CLdspTnU

Bulgarian Split Squats:
https://www.youtube.com/watch?v=kBQ1krvKFBU

Sliding Mt. Climbers:
https://www.youtube.com/watch?v=xC_L8xgHwUA

Sweat:

Saturday Chipper! 12 Days of Christmas style 🙂

1 Wall Walk
200m Run
3 DB Thrusters
4 DB Lunges
5 Burpees
6 Box Jumps 24/20″
7 Wall Balls 30/20
8 Alt. DB Snatches
9 Air Squats
10 DB Power Cleans
11 Cal Assault Bike
12 Cal Ski

Complete 1, then 2,1 then 3,2,1, and so on till you get to 12… And then all thew way back to 1. and you’re done.

45/30 is RX
50/35 is RX+

Da Daily D:

For Time:
50-40-30-20-10
Alt. DB Hang Snatch 45/30lb
Push-Ups
Sit-Ups (With feet anchored in DBs)

Wanna a little extra chest work? Do your push-ups in the DBs

Full Body Aesthetics:

High Intensity Full Body Day

Legs: 100 DB Step-Ups (heavy as possible)

Chest: 100 Incline Bodyweight Push-Ups

Back: 100 Regular Grip Pull-Ups

Shoulders: 100 Banded Pull Aparts

Biceps: 100 Banded Bicep Curls (Palms up the entire time)

Triceps: 100 Banded Tricep Pull-Downs with pipe or broom

Abs: 105 Hanging Knee Raises (Add a 10lb DB or a band for extra resistance)
*Rep scheme is 5 oblique right side, 5 oblique left side, 5 regular front knee raises. So 7 rounds of that = 105 reps

Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, rest 90 seconds and move onto the next station. If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.

As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing last week.

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri July 31st 2020


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.

We haven’t done clean and jerk all week, so I would really like some big numbers on these. You may share bars if that makes it easier to increase.

*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!

Bodywork:

25min. Running Clock…

50-40-30-20-10
Squat Jacks
Up-Downs

Immediately into;

10-20-30-40-50
Straight Leg Sit-Ups
*After Each Set Complete a 1min. Plank (5 total)

Immediately into;

Max Chair Step Ups in remaining time

That first part is gunna be a breather! Then it’s all core and booty from there!

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Squat Jack:
https://www.youtube.com/watch?v=G0le9MCuMBQ

Straight Leg Sit-Up Demo:
https://www.youtube.com/watch?v=PtdG6xp_Xgk

Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E

Sweat:

Every 7min. x 5 Rounds:
500m Row
60 Double Unders
30 Overhead Squats 45/35lb bar
20 Pull-Ups

Score is slowest time! Try and stay consistent!

If it’s a big class, just stagger by 2-3min. for the row. I want everyone to row today. No running or bike. I will accept Ski though (500m).

Da Daily D:

20 ROUNDS:
30sec. of work
30sec. of rest

Here’s what you’re doing during that time:
27-21-15-9
DB Thrusters 45/30s
Pull-Ups
50 Double Unders Between Each Set

*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min. If you finish the whole workout, go back up in reverse until the 20min. time cap hits.

Full Body Aesthetics: Day 33

Legs:
50 Barbell Back Squats
Immediately into;
50 Barbell Hip Thrusts
*Build up to a good weight that you can only get 8-10 at a time on the squats with a short break, then try to use that same weight on the hip thrusts. By the time you get there you should be doing sets of 5-6. Total this should take 10min. with the right weight.

Chest:
100 Incline Single DB Cleavage Cutters
https://www.youtube.com/watch?v=cagEazwypNk

Back:
50 Pull-Ups with Regular Grip
50 Chin-Ups with Underhand Grip
*Must finish all 50 before switching grips

Shoulders:
12-15 Barbell Shrugs with a 1sec. Hold at the top of every rep.
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=O4uF2-pHChE

Triceps:
100 Incline Single DB Skull Crushers
https://www.youtube.com/watch?v=wU2KOjXMWgM

Biceps:
50 Barbell Curls with Regular Grip
50 Reverse Grip Barbell Curls

Abs:
2 Rounds:
25 Landmine Sit-Ups
25 Weighted Hanging Knee Raises
*No rest between rounds

Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

Landmine Sit-Ups
https://www.instagram.com/p/CCXFfFxHavL/?utm_source=ig_web_copy_link

**Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, rest 2min. and then move on to the next station.

If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.

As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break (or maybe a big set of 20 and chip away with 7-8 reps at a time). That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the first 2 cycles.

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs July 30th 2020


Strength & Conditioning:

A.) 15min. of Straight Booty Work:
5min. of:
30sec. of Front Squats (135/95)
30sec. of Rest
immediately into;
5min. of:
30sec. of Front Rack Lunges (115/75)
30sec. of Rest
immediately into;
5min. of:
30sec. of Hip Thrusts (185/125)
30sec. of Rest

*Work in a team of 3 all sharing barbells. It’s ok if you need different weights just plan it out before we start.
*Try to move the whole 30sec.
*Pause for 1sec at the top of each hip thrust.
B.) 15min. to get as far as possible…
50-40-30-20-10
Russian KB Swings 70/53
*After each set complete:
15 Wall Balls 20/14lb.
15/12 Cal Row or 20/16 Cal Bike 0r 200m Run

To be clear, the workout goes like this…

50 swings
15 Wall Balls
Cardio of choice

Immediately into;
40 swings
15 Wall Balls
Cardio of choice

and so on….

Bodywork:

It’s up to YOU to make this one hard today!

Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges  (L+R=2)
12 Russian Twists (L+R=1)

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

If you want to add a warm up right into this thing, all you gotta do is start a little lower at say:

3 Burpees
6 Skater Lunges
9 Russian Twists (L+R=1)

and build as you go. That might also be a good scaled option for many of you.

Consider yourself a bodyweight ninja? You can try:

5 Burpees
10 Skater Lunges
15 Russian Twists (L+R=1)

But that is gunna get ROUGH real quick!

Skater Lunges:
https://www.youtube.com/watch?v=03JiJ-Kx2Pw

Sweat:

Get as far as possible in 35min…
14-13-12-11-10-9-8-7-6-5-4-3-2-1
DB Bench Press 45/25s+
Cal Row
Russian KB Swings 70/53
Burpees
Toes-To-bar

It’s not meant to be finished, don’t worry 😉 Just get as far as you can!

Da Daily D:

AMRAP in 20 minutes:
6 DB Front Squats (50/35s)
7 Burpee Pull-Ups
10 Alt. Hang DB Snatch (50/35lb.)
200 meter Run

Structured to be like the Hero WOD – “Rankel”

Full Body Aesthetics: Day 32

Legs: DB Spilt Squats (3×10 on ea. leg)

Chest: High Band Single Arm Fly (3 x Max Effort on ea. side)

Back: Banded Pull-Downs (3 x Failure with a 30X0 Tempo)

Shoulders: DB Latereal Raises (3×15-20)

Biceps: Banded 30’s with palm up (3×30) *10 from bottom to 90 degrees, 10 from top to 90 degrees, and 10 full reps. Increase time under tension if it’s too easy.

Triceps: Banded Tricep Pull-Downs 3x Max (Make the tension so that you do not get more than 25-30 reps)

Abs: 100 Banded Ab Crunches (Keep a slower controlled motion and squeeze every rep. This may take upwards of 10min. to finish if you do it right. No rest until the 100 is done. You will break eventually, but try to get right back on it!

Stay on the same movement untill all sets are finished.

Rest 60-90sec. After Each Set.

Do not count light warm up sets. Once you feel as though you are at about 60% and above they count.

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed July 29th 2020


Strength & Conditioning:

A.) “Pump Session “
As Many Rounds As Possible In 20min.
15/12 Cal Assault Bike or 12/9 Cal Row or Run to gas station driveway
10 Barbell or DB Bench Press (Barbell around 135/95 DBs 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 on DBs for ADV. You may also swap out the pull-ups for bent over rows if you like.
*Score is # of rounds completed

B.) Abs:
21 Landmine Sit-Ups
21 DB Russian Twists 45/30lb.
Rest 60sec. Between Sets. Repeat For 3 Total Sets.

Landmine sit-ups are 7 on the right arm, 7 left, then 7 with both hands.
https://www.instagram.com/p/CCXFfFxHavL/?utm_source=ig_web_copy_link

DB Russian Twists are L+R= 1 rep

Bodywork:

“Twisted Steel & Sex Appeal”

2 Rounds For Time and Quality:

50 Elevated Heel Air Squats
50 Table Pull-Ups
50 Seated Knee To Chest
50 Glute Bridges
50 Fly Push-Ups
50 Chair Dips

Today is a true full body workout that mimics a traditional physique style training regime. I want you to move through everything as quick as you can today, BUT with good controlled form. You will need to break from time to time and that’s fine, but keep the rest breaks short and get back on it!

Advanced athletes can do a 30X0 Tempo on everything. (Which means: 3sec. on the way down, 0sec. spent at the bottom, come up quick, and spend 0sec. at the top. Repeat. Essentially just the “lowering phase” is what matters most.

Another advanced option would be to do 3 rounds 🙂

Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)
https://www.youtube.com/watch?v=TarY6rZoouI

Fly Push-Ups Demo:
https://www.youtube.com/watch?v=xRtSYyo-3wg

Table Pull-Ups Demo:
https://www.youtube.com/watch?v=WBtRYAhdnBs

Seated Knee To Chest Demo:
https://www.youtube.com/watch?v=Myw3dRGi5L0

Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY

Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg

Sweat:

Get as far as possible in 35min…

4 Rounds:
400m Run
20 Close Stance DB Front Squats 50/35lb.

immediately into;

4 Rounds:
400m Run
20 DB Deadlifts 50/35s

“Manion” Style! On the DB Front Squats, you’re holding the single DB vertical with your hands around the bell and not the handle. Feet are literally stuck together. There should be no space between them.

RX+ is doable for a lot of you! use a 70/50lb DB for the Squat and 70/50s for the Deadlifts

Da Daily D:

For Quality, but also moving quick!

10-9-8-7-6-5-4-3-2-1
DB Renegade Row R (50/35)
DB Renegade Row L
DB Push Press R
DB Push Press L
Toes to Bar

*You may use a 70/50 for the rows if you’re strong there and you have it available 🙂

Full Body Aesthetics: Day 31

Legs:
Wide Stance Hack Squat using a wall
3 sets to failure. Rest 90sec. After Each Set
Demo: https://www.instagram.com/p/CADbazQHEVM/?utm_source=ig_web_copy_link

Chest:
3 sets of 12-15 Flat DB bench Press with a 30X0 Tempo.
Rest 90sec. After Each Set

Shoulder Superset:
12-15 Regular Standing DB Shoulder Press (DBs facing east west the entire time)
Immediately into;
Max Unbroken Banded Face Pulls
Rest 90sec. After Each Set. Repeat for 3 Total Sets.

Band Facepulls:
https://www.youtube.com/watch?v=h4YO9JzpQWo

Back:
10min. to complete 100 Strict Pull-Ups. You may switch grips at any time. At the 10min. Mark, wherever you are, you’re done. Something to work on if you can’t get it done in time. These come up a lot so you have plenty of time.

Triceps:
20-30 Banded Tricep Push Downs w/ pipe, broom,  or equivalent
Rest 60sec. Repeat for 4 Total Sets.
https://www.youtube.com/watch?v=aTOiLN7ab40

Biceps:
DB Hammer Curls to failure (curling both DBs at the same time)
Rest 60sec. Repeat for 4 Total Sets.

Abs:
10-12 HEAVY DB Russian Twists with a full stop on each side (L+R=1 rep)
Rest 60sec. Repeat for 4 total sets.
Example with a full stop:
https://www.instagram.com/p/CAdjQN0netu/?utm_source=ig_web_copy_link

Calves:
50 Standing Calf Raises Holding your heaviest set of DBs
Immediately into;
50 Bodyweight Calf Raises
Rest 60sec. Repeat for 3 Total Sets. (ONLY 2 sets if you never do calves)

 

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues July 28th 2020


Mini Triathlon, Sat Aug 15th 9am Fiesta Island 400m Swim, 12 Mile bike, 4 mile run. Friends and family welcome!

 

The outdoor area is ready for classes! Let’s kick some Covid butt and keep on rollin!

Strength & Conditioning:

A.) Snatch 
Warm up with to about 65-70% of your max and then complete:
3 reps EMOM x 10min.
*Shouldn’t be super hard, but not easy either.
*All power reps with emphasis on form. Shoot for touch and go reps. Keep your hook grip. And FOCUS on your LATS sweeping that bar into your hips.
B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Toes-To-Bar or Single leg V-ups (each side)
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!

Bodywork:

Upper body BURNER!

Every 60sec. complete 1 Round of:
1 Wall Climb
5 Push-Ups
10 Mt. Climbers

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

Notes:
1.) Females can scale the push-ups to 3.
2.) Advanced athletes can add a vertical shoulder tap on each side. (shown in our IG link below)

My recommendation is to pick something that takes between 25-30sec a round. You will need a little more rest on this circuit than our traditional EMOMs.

Workout Demo & Explanation:
https://www.instagram.com/p/B-shwquH-p7/?igshid=mmm7gbw4emyb

Sweat:

(0-15min.)
5 Rounds:
10 Cal Assault Bike
10 Alt. DB Snatches 50/35
10 Cal Row
10 DB Power Cleans 50/35s

Rest 5min.

(20-35min.)
As many rounds as possible…
10 DB Push Press 50/35s+
50 Double unders
20 Russian Twists with 35/25lb DB
10 Pull-Ups

Can you finish that first section!? Ladies can do 7cals!

Whenever there is a (+) sign you can go as heavy as possible for yourself.

Russian twists are always left + right = 1 rep.

Da Daily D:

10 MIN AMRAP (70/50/35)
10 DB Deadlifts
30 Double Unders

Rest 5min.

10 MIN AMRAP (70/50/35)
10 Goblet Squat
30 Double Under
*Every other round, do 10 Lunges instead of squats

Full Body Aesthetics: Day 30

Legs:
4 Sets:
1min. of Max DB Deadlifts with a 30X0 Tempo
Immediately into;
1min. of Max DB Hip Thrusts
Rest 90sec. After Each Set

Hip Thrust Demo:
https://www.youtube.com/watch?v=SGZK0YZmEpU

Chest:
4 Sets:
Max Unbroken Set of DB Incline Bench Press with a 30X0 Tempo
Immediately into;
1min. of Max Standing Banded Fly’s
Rest 90sec. After Each Set

Fly Demo:
https://www.youtube.com/watch?v=OrDQSmh6XkY

Back:
4 Sets:
12-15 Seal Rows
*If you only have lighter weights than go to failure on each set.
Rest 90sec. After Each Set

Seal Row Demo: (AKA Gorilla pulls)
https://www.youtube.com/watch?v=n3lUlCoxfhY

Shoulders:
4 Sets:
12-15 DB Upright Rows
Rest 90sec. After Each Set

Biceps:
3 Sets of:
21’s Palm Up DB Bicep Curls
Rest 90sec. After Each Set

21’s Demo:
https://www.youtube.com/watch?v=8S3KA51sdFo

Triceps:
3 Sets of:
Max Unbroken Double DB Overhead Extensions
Rest 90sec. After Each Set

Double DB Overhead Extensions  Demo:
https://www.youtube.com/watch?v=7EUiaRGShlI

Abs:
2min. Running Clock…
1min. Plank on your hands
immediately into;
Max Weighted DB Sit-Ups in remaining time
Rest 30sec.
Repeat for 4 Total Rounds

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon July 27th 2020


The outdoor area is ready for classes! Let’s kick some Covid butt and keep on rollin!

 

Mini Triathlon, Sat Aug 15th 9am Fiesta Island 400m Swim, 12 Mile bike, 4 mile run. Friends and family welcome!

Strength & Conditioning:

A.) Back Squat (Week 2 of 20 rep MAX)
12 min to build to a Heavy 1-2 rep
Then…
20 rep Back Squat (add 5-10lbs from last week)

The 20 rep Back Squat Program is back for a few weeks 🙂

You get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. For most people you will be using around 70-75% of your 1RM. Women can do upward of 75-80% usually. You can NOT put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will be adding between 5-10lbs. You should look like you’re shaking at about 14 reps in. Dig Deep!!

B.) 14min. AMRAP:
21 Wall Balls 20/14
15 Cal Row or 20 Cal Bike or 300m 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 42-30/40-18.

Bodywork:

10 Burpees

10 Burpees
20 Lateral Lunges (L+R=2)

10 Burpees
20 Lateral Lunges
40 Sit-Ups

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 30min??

Lateral Lunge Demo:
https://www.youtube.com/watch?v=un7_xGyCRwU

Reverse Lunge Demo:
https://www.youtube.com/watch?v=cfA133MhAYs

Sweat:

8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
500m Row
30 Devil Press 35/20s

8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
30/20 Cal Assault Bike
30 Devil Press 35/20s

All for time! No Rest!

*35min. Time CAP!
*If you know this is going to be really hard for you, then scale it to 3/6/9 on the reps.
*500m Row can be switched out for a 400m Run or 500m Ski 🙂

Da Daily D:

For Time:
30 Devil Presses (35/25s)
60 Dumbbell Thrusters
90 Burpees

Short, Sweet, and SPICY 🙂

Full Body Aesthetics: Day 29

Legs:
“Big Booty Superset”
3 sets:
7 Banded Curtsy Lunge (right leg)
7 Single Leg RDL (right leg)
7 Banded Long Split Squats (right leg)
Immediately into;
same for the left leg
Rest 90sec. After Each
https://www.instagram.com/tv/CAUQyiQHVW1/?igshid=e7d00rnyy01k

Chest:
2 sets:
50 high banded fly’s (right)
50 high banded fly’s (left)
Rest 60sec. Between sets. Must finish all 50 before switching to other side.
https://www.youtube.com/watch?v=7ql7inXvKvI

Back:
3 Sets of Straight Arm Lat Pulldowns to failure. Rest 90sec. After each set. If you do not have this set up in the link, then use a pipe or equivalent like we have in the past.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link

Shoulders:
3 Sets:
15-20 DB Front Raises
Immediately into;
Banded Pull Aparts to failure
Rest 90sec. Between Sets

Biceps:
10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets
https://www.youtube.com/watch?v=L0REVLe-aQ4

Triceps:
3 Sets of Overhead Tricep Extensions (banded with a pipe or equivalent) to failure. Rest 90sec. After Each set.
https://www.youtube.com/watch?v=25_Y-oPMnPE

Abs:
4 sets of my “28 rep” Hanging Knee Raises complex (Add a 5-10lb DB between your feet)
*Rep scheme is 7 oblique right side, 7 oblique left side, 7 regular front knee raises, then 7 more with no weight.

Here’s a demo on the “28” set:
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link

Remember that this week is a RECOVERY week! If you have been following this fo the last month, it’s time to have a down week and then come back HARD next week. If you want to do some bodyweight stuff or cardio on your off days that’s fine, but LEAVE the weights alone! Trust me, it’s for the best and your motivation will be higher than ever next week. These down weeks are crucial for motivation, strength, and muscle growth.

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Sat July 25th 2020


The outdoor area is ready for classes! Let’s kick some Covid butt and keep on rollin!

 

Strength & Conditioning:

“Team Murph… Kinda…”

35min. to get as far as possible…
Run 1 Mile (200m intervals)
100 Pull-Ups
150 Push-Ups
200 Air Squats
250 Double Unders (each)
200 Air Squats
150 Push-Ups
100 Pull-Ups
Run 1 Mile (200m intervals)

Be impressive to see a team finish this!  Interested to see how far everyone gets 🙂

Bodywork:

“Chief” Bodyweight Edition!

3min. AMRAP:
3 Up Downs
6 Crossbody Toes Taps
9 Air Squats (every other round, do 9 Glute Bridges)

Rest 1min. x 5 Rounds (20min. Total)

Crossbody Toes Taps are L + R = 1 Rep

Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM

Glute Bridges:
https://www.youtube.com/watch?v=CGV3c-X53Bg

Sweat:

Sweat “SUPER Chief”

3 Rounds:
3min. AMRAP:
3 DB Power Cleans (50/35s)
6 Push-Ups
9 Air Squats

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Thrusters (50/35s)
6 Push-Ups
9 Sit-Ups (feet anchored in DBs)

Rest 1 minute after each round.

3 Rounds:
3min. AMRAP:
3 DB Deadlifts (70/50s)
6 Push-Ups
9 Pull-Ups

Rest 1 minute after each round.

Start where you left off on the previous round for each AMRAP.

Stay at each station for all 3 rounds. 1min. rest after each round. Then after round 3, rest 1min. and go into the next section. 36min. Total.

Da Daily D:

3min. AMRAP:
20 DB Push Press 45/30s
15 Toes-To-Bar
10 Burpees
Max sit-ups in remaining time

Rest 1min. Repeat for 5 total rounds.

Score is just the number of sit-ups

Full Body Aesthetics:

All 5 days were posted this week check Mon-Fri if you want to make up a day.

 

 

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri July 24th 2020


The outdoor area is ready for classes! Let’s kick some Covid butt and keep on rollin!

Strength & Conditioning:

A.)12min. EMOM:
Odd Min.) 10 Toes-To-Bar or 15 V-ups
Even Min.) 2 Power Snatch (climbing)

immediately into;

B.) 12min. EMOM:
Odd Min.) 10 Toes-To-Bar or 15 V-ups
Even Min.) 2 Thrusters (climbing)

*Start at about 60% effort and climb a little each round. Thrusters are from the ground. You can NOT dip under the bar on the way up. Lock those knees out!
B.) Get as far as possible in 10min…
50-40-30-20-10
Alternating DB Snatches 45/30lb.
1-2-3-4-5
Wall Climbs

Those wall climbs though… Gunna get spicy 🙂 Doubtful that anyone will finish, so don’t worry about that.

Wall Climb Demo:
https://www.youtube.com/watch?v=c5DrKyP6VZM

Bodywork:

“BIG Chipper Friday”

For Time:
100 Chair Step-Ups
100 Chair Dips
100 Jumping Jacks
100 Bodyweight Russian Twists (L+R = 1)
50 Chair Step-Ups
50 Chair Dips
50 Jumping Jacks
50 Bodyweight Russian Twists (L+R = 1)
25 Chair Step-Ups
25 Chair Dips
25 Jumping Jacks
25 Bodyweight Russian Twists (L+R = 1)

*Beginners: Put a 20min. Time CAP on this and start from the bottom up.

– Ideally you will use the same chair for step-ups as you used for the dips.

Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY

Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E

Sweat:

For Time:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20″)
American Kettlebell Swings (53/35lb)

*Run 400m After Each Set

This is the classic Hero WOD called, “Morrison,” but with a 400m run added in.

Time CAP: 35min.

Da Daily D:

7 Rounds For Time:
400m Run
29 Goblet Squats with (1) 45/30lb DB

Daily D version of the CrossFit HERO WOD “Manion.”

Goblet Squat Demo:
https://www.youtube.com/watch?v=Xjo_fY9Hl9w

Hopefully you can get outside today to perform this workout with all that’s going on. If not, consider switching out the run for 2min. of single unders.

Full Body Aesthetics: Day 27

High Intensity Full Body Day!

Legs: 100 Barbell Back Squats

Chest: 150 Decline Push-Ups
https://www.youtube.com/watch?v=9NmmjDHBDJY

Back:  (Same back piece as last week, but try a little more weight this time)
100 DB Bent Over Rows with this rep scheme:
40 reps right arm
40 reps left arm
30 reps right arm
30 reps left arm
20 reps right arm
20 reps left arm
10 reps right arm
10 reps left arm

Shoulders: 100 Lateral DB Raises
https://www.youtube.com/watch?v=98sKS7-Bt0k

Triceps: 100 Single DB Tricep OverHead Extensions
https://www.youtube.com/watch?v=s-FoAbMyHTc

Biceps: 100 DB Hammer Curls (curling both sides at the same time)

Abs: 100 Plate Sit-Ups
(25-35lbs. should be good for most guys. 15-25lbs. for most gals)
https://www.instagram.com/p/B-chH8HlpFf/?utm_source=ig_web_copy_link

Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, rest 90 seconds and move onto the next station. If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.

As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the first cycle. (that started on 4/20/2020)