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

Strength & Conditioning:

A.) Deadlift (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
1-3 sets of singles. Shooting for a new 1RM!
*You really only get 1 attempt at  at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you’re going to feel a little “burned out” for a few days after. Totally normal. Just be sure to listen to your body.
B.) Get as far as possible in 15min…
10 Wall Balls (20/14lb.)
30 Double Unders
10 Toes-To-Bar or Plate Sit Ups (35/25)

20 Wall Balls (20/14lb.)
30 Double Unders
10 Toes-To-Bar or Plate Sit Ups (35/25)

30 Wall Balls (20/14lb.)
30 Double Unders
10 Toes-To-Bar or Plate Sit Ups (35/25)

*Keep Adding 10 Wall Balls Each Round And Always Leave The Double Unders And TTB The Same.

Bodywork:

For Time:

20 Toes-To-Hands

40 Shoulder Taps
20 Toes-To-Hands

60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

100 Chair Dips
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

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 20min??

Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw

Toes-To-Hands are like Up Downs, but you stay down and just jump your feet in and back out while in the plank position. It’s an ab intensive movement so bring those feet up as high as possible on each rep!

Sweat:

10 min EMOM:
Min 1: 15 Wall Balls 20/14
Min 2: Max DB Deadlifts 70/50s

10 min EMOM:
Min 1: 200m run or 250m Row
Min 2: Max Goblet Squats (same db, but you only need 1)

10 min EMOM:
Min 1: 60 Double Unders
Min 2: Max DB Box Step Overs 35/20s

*3 min rest between each section

Just a classic EMOM style today. On the max sections, go about 80-90% and get a number that you can stick to on each round after that. Try not to deviate more than 2-3 reps if possible!

Focus point is glutes today if you didn’t notice 😉

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 17 Cycle 4

Thursdays and Sundays are optional rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

Leg Superset:
8-10 Band distracted DB Goblet Squats
immediately into;
15-20 Banded Abductions on each side
Rest 90sec. Repeat for 3 total sets

Chest + Back + Shoulder Superset:
15-20 Flat DB Bench Press
immediately into;
12-15 DB Pendlay Rows
immediately into;
Max DB Lateral Raises (15+ reps)
Rest 90sec. Repeat for 3 total sets

Triceps:
15-20 Overhead Dumbbell Extensions
Rest 60sec. Repeat for 4 Total Sets

Biceps:
10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets

Abs:
30sec. of Hollow Body Hold
immediately into;
30sec. of Cannonball Crunches
1min. Rest. (Repeat for 4 total rounds)

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

Halloween Party this Friday night! Bring something to eat or drink to share! We will see you then!

Strength & Conditioning:

Every 7min. X 5 Rounds:
400m Row
400m Run
15 pull-ups
3 Snatches (climbing)

*YES you are doing both, RUNNING AND ROWING, every set.
*Big classes should run heats every 2 min (R1; 0, 2, 4 R2: 7, 9, 11 R3: 14, 16, 18 R4: 21…)
I would like everyone to get a good amount of weight on the bar BEFORE this thing kicks off. Having a challenging weight on the whole time is really going to make this workout great or so so… We had our max session of squats yesterday and our max deadlifts tomorrow, so I thought today would be a great day for the cardio this week.

If snatches are still not your strong suit, then go lighter and sets of 5-6 reps or complete them from the hang instead if that is more comfortable right now. Remember… LATS, chest tall, and SWEEP into that hip crease.

Bodywork:

Part 1.) Mini Chipper Primer

For Quality NOT Time:
50 Chair Step-Ups
40 Incline Push-Ups (Arms on bench or equivalent, Feet on ground)
30 Lateral Lunges
20 Decline Push-Ups (Arms down, Feet on a bench or equivalent)
10 Reverse Burpees

Part 2.) Full Body Circuit

For As Long As Possible
From 0:00-3:00, 2 Rounds of:
10 Regular Push-Ups
10 Jumping Lunges
Then, from 3:00-6:00, 2 Rounds of:
12 Regular Push-Ups
12 Jumping Lunges
Then, from 6:00-9:00, 2 Rounds of:
14 Regular Push-Ups
14 Jumping Lunges

Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.

RX+ can start at 14.

Score is total reps!

Sweat:

3 Rounds:
Min 1: 12/9 Cal Bike
Min 2: Max DB Bench 45/25lb.+
Min 3: 12/9 Cal Ski
Min 4: Max DB Bent Over Rows 45/25lb.+
Min 5: 12/9 Cal Row
Min 6: Max DB Skull Crushers 20/10lb.+
Min 7: 12/9 Cal Bike
Min 8: Max DB Curls 20/10lb.+
Min 9: 12/9 Cal Ski
Min 10: Max Pull-ups
Min 11: 12/9 Cal Row
Min 12: Max Push-ups

The most fun bodybuilding, fat burning, sweaty workout you will ever do! Let’s Go!

(+) sign just means “or more”

Da Daily D:

For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes-to-Bars
10 Deadlifts (50/35lb DBs)
20 Double Unders

Just to be clear on the format, here is how it goes…

10 TTB
10 Deadlifts
20 Double Unders

then;

9 TTB
10 Deadlifts
20 Double Unders

then;

8 TTB
10 Deadlifts
20 Double Unders

until you get to 1 TTB and finish with the dubs

Full Body Aesthetics: Day 16 Cycle 4

Leg Superset:
8-10 Band distracted curtsy lunge
immediately into;
8-10 Band distracted single leg squats w/ glute emphasis
Rest 90sec. Repeat for 3 total sets

Chest + Back Superset:
15-20 Flat Bench DB Fly’s with a 40X0 Tempo
immediately into;
Max Rep Seated Band Row with 3sec. pause at the top of each rep (squeeze hard)
immediately into;
5-6 Chin-Ups (underhand) with a 3sec. Pause at the top of each rep
Rest 90sec. Repeat for 3 total sets

Shoulders:
10-12 Single DB Seated Strict Press with a 40X0 Tempo
Rest 90sec. Repeat for 3 total sets

Biceps + Triceps Superset:
Max Rep Band Kickbacks
immediately into;
Regular Alternating DB curls with a turn on the way up
Rest 90sec. Repeat for 3 total sets

Abs:
50-40-30-20-10 Reps of:
Flutter Kicks (L+R = 1 rep)
Bodyweight Russian Twist (L+R = 1 rep)

Leg Superset:
https://www.instagram.com/p/B_yhR0WnVvd/?utm_source=ig_web_copy_link

Band Row:
https://www.youtube.com/watch?v=x394-KjAmxs

Single DB Strict Press:
https://www.instagram.com/p/B_ywL3hnN1-/?igshid=6luy1igcm0i1

Banded Tricep Kickbacks:
https://www.youtube.com/watch?v=ttfgjcP9_yA

Alternating Curls:
https://www.youtube.com/watch?v=gPZX2vTQSYY

40X0 Tempo = 4sec. down, 0sec. at the bottom, explode up, 0sec. at the top. Repeat.

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Oct 26th 2020

Strength & Conditioning:

A.) Back Squat (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
OPTIONAL:
In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain  and get you primed for that 1 rep max. This helps some people a lot.
B.) For Time: Halloween! 
31 Thrusters (95/65 lbs)
31 Sumo Deadlift High-Pulls (95/65 lbs)
31 Overhead Squats (95/65 lbs)
31 Push Jerks (95/65 lbs)
31 Front Squats (95/65 lbs)

*3 Burpees at the top of each minute. Start with burpees also.

This is my own spin on the classic “Air Force” WOD.
Time CAP: 20min.

Bodywork:

Part 1.) Cardio + Core
Needed: Socks and a slick foor

20sec. of Sliding mountain climbers
10sec. REST
20sec. of Sliding Pikes
10sec. Rest

Repeat for 4 total rounds. (4min.)

Part 2.) 2 Part Conditioning Circuit:

A.) For Time:
100 Burpees
*Every minute on the minute do 15 air squats

Time Cap: 10min. (Rest as needed between)

B.) For Time:
150 Air Squats
*Every minute on the minute do 5 Burpees

Sweat:

2 min EMOM:
:45 sec Side Plank Hold

5 min AMRAP:
18 Cal Row
18 Burpees
18 OHS 75/55

2 min EMOM:
:45 sec Plank Hold

5 min AMRAP:
15 Cal Row
15 Burpees
15 SDHP 75/55

2 min EMOM:
:45 sec Side Plank

5 min AMRAP:
12 Cal Row
12 Burpees
12 OHS 75/55

2 min EMOM:
:45 sec Plank Hold

5 min AMRAP:
9 Cal Row
9 Burpees
9 SDHP 75/55

2 min EMOM:
:45 sec Side Plank Hold

*1 min rest after each AMRAP ONLY.
Each workout starts with the plank EMOM and then goes right into the amrap. Then you rest 1min. and proceed down the workout.

Cashout:
100 Russian Twists with 5lb plate (L+R=1)

If you cannot overhead squat (due to lack of flexibility), you may do overhead lunges with a plate.

Da Daily D:

With a Running Clock in 24 minutes…

Tabata DB Push Press 45/30s
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

*1 minute Rest between each

“Tabata”
Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)

Each station is 4min.

Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps

Full Body Aesthetics: Day 15 Cycle 4

Big Superset Day 🙂

Legs/Chest/Bicep Superset:
10 DB RDL’s
10 Incline DB Bench Press
10-12 Crossbody DB or Band Curls
Rest 90sec. Repeat for 4 Total Sets

Back + Shoulder Superset:
8-10 DB Strict Shoulder Press (DBs facing east/west the entire time)
8-10 Single Arm DB Rows on each side
Rest 90sec. Repeat for 4 Total Sets

Triceps + Calves Superset:
15-20 Incline Single DB Skull Crusher
Immediately into;
Max Reps Of Standing DB Calf Raises (Heavy as possible, shooting for 20-30 rep range)
Rest 90sec. Repeat for 4 Total Sets

No rest between movements on any of the sections. Get all of the work done and then you get the 90sec. rest.

I am trying to make this as universal as possible so, if you do not have enough weights to make these numbers hard, then just create more time under tension. AKA, make a rep take 4 or 5 seconds versus 1 or 2. And use bands whenever possible to create those different types of resistance.

DB RDL’s:
https://www.youtube.com/watch?v=4M3CtvpM9xI

CrossBody Band or DB Curl:
https://www.youtube.com/watch?v=3PxRL7kH1y8

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

Standard DB Shoulder Press:
https://www.youtube.com/watch?v=81io_tB71eI

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

Strength & Conditioning:

For Time: (Time CAP: 35min.)
Power Clean or Power Snatch – 23,000lbs
Immediately into;
150 Cals of Choice
Squat – 23,000lbs.
Immediately into;
150 Toes-To-Bar
Bench – 23,000lbs.

Rules of this workout:
1.) You may choose any weight you like to hit the 23,000lbs. Go really fast with lighter weights or go a little slower with heavier weights? I created this style so that everyone gets a chance to have fun in their own way.
2.) Ladies weights are 15,000lbs.
3.) You may do this is ANY ORDER, but you must finish the entire section before moving to the next. No splitting things up.
4.) The weights work out to be 115/75 for 100 reps each (200 total) so work your customs numbers off of that.

Bodywork:

Part 1.) Conditioning + Core

(0-1min.)
40sec. Star Plank Left Side
(1-2min.)
40 Squat Jacks
(2-3min.)
40sec. Star Plank Right Side
(3-4min.)
40 Squat Jacks
(4-5min.)
40sec. Star Plank Left Side
(5-6min.)
40 Squat Jacks
(6-7min.)
40sec. Star Plank Right Side

Part 2.) Full Body Circuit
For Quality:
50-40-30-20-10
Russian Twists (L+R= 1 rep)
Bodweight Lunges (L+R= 1 rep)
Push-Ups

* ON the Lunges today, you are staying on the same leg for all the reps and then switching to the other after all reps are completed. You are following a 30X0 Tempo as well. (3sec. down, 0sec. at the bottom, shoot up, 0sec. at the top…. Repeat)

**ADVANCED OPTION: Pistol Squats instead of Lunges (L+R= 2 reps)

Sweat:

With a partner!
35 min to finish…
1 Mile Run (200m intervals)
50 DB Squat Cleans 50/35s
50 DB Push Press
50 Toes to Bar
1200m Run (200m intervals)
40 DB Squat Cleans
40 DB Push Press
40 Toes to Bar
800m Run (200m intervals)
30 DB Squat Cleans
30 DB Push Press
30 Toes to Bar
400m Run (200m intervals)
20 DB Squat Cleans
20 DB Push Press
20 Toes to Bar

Advanced groups can use a 95/65lb bar.

Da Daily D:

“Annie’s Got A Gun”

For Time:
50-40-30-20-10
Double Unders
Sit-Ups
DB Power Cleans 30/20s

One of my all time favs!

Have a partner? Double the #s and go “Team” style! We’ve done that before in CrossFit and people loved it!

Full Body Aesthetics: Day 13 Cycle 4

High Intensity Full Body Day

Legs:
100 DB Step-Ups (heavy as possible. Left + Right = 2 reps)
https://www.youtube.com/watch?v=1F5OFv3hNDE

Chest:
100 Banded Push-Ups
https://www.youtube.com/watch?v=b1Be3Df8QRk

Back:
100 Chin-Ups (underhand grip)

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

Biceps:
100 Banded External Curls
https://www.youtube.com/watch?v=PVpgsGe1Ekc

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

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
https://www.instagram.com/p/B_XiGu5nKYJ/?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, 2min. 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 of this week after completing last week.

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Oct 23rd 2020

Strength &: Conditioning:

A.) Push Press/Ab Superset
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
SUPERSET with (your choice) ;
*Pick one for all sets or change it   up each for each set
1.) 1min. of Max Weighted Hanging Knee Raises
2.) 1min. of Max Weighted Seated Knee Tucks
3.) 1min. of Max DB Russian Twists
B.) 15min. AMRAP:
2 Devil Press, 45/30s (Round 1)
1 Round of “Friday”
3 Devil Press, 45/30s (Round 2)
1 Round of “Friday”
4 Devil Press, 45/30s  (Round 3)
1 Round of “Friday”
…continue to add 1 Devil Press after every round of “Friday”

“Friday” is 5 Pull-Ups + 10 Wall Balls 20/14lb.

“Friday” Rx – 5 Pull-Ups + 10 Wall Balls
“Friday” ADV – 2 Muscle Ups + 10 Wall Balls

Bodywork:

Part 1.) Conditioning + Core

(0-1min.)
50sec. Plank

(1-2min.)
50 Jumping Jacks

(2-3min.)
50sec. Plank

(3-4min.)
50 Jumping Jacks

(4-5min.)
50sec. Plank

Part 2.) Full Body Circuit – How Far Can You Go!?

Every 60sec. For 3 Rounds:
5 Burpees
5 Air Squats
5 Straight Leg Sit-Ups (Bad Girl Style)

Immediately into;

Every 60sec. For 3 Rounds:
6 Burpees
6 Air Squats
6 Straight Leg Sit-Ups (Bad Girl Style)

Immediately into;

Every 60sec. For 3 Rounds:
7 Burpees
7 Air Squats
7 Straight Leg Sit-Ups (Bad Girl Style)

*Keep Adding 1 Rep Every 3 Rounds Until You Eventually Fail

Straight Leg Sit-Up Bad Girl Style:
https://www.youtube.com/watch?v=aQefyQoR3P8

Sweat:

5 Rounds:
1 min Wall Balls 20/14lb.
1 min Double Unders
1 min American KB Swings 53/35lb.
1 min Box Jumps 24/20″
1 min Bike for Cals
1 min rest

3 min rest.

3 Rounds For Quality / Not For Time:
10 DB Box Step Ups (35/25s or more)
10 V-Ups (stay hollow)
10 DB RDLs
1 min Weighted Plank

That first part is “fight gone bad” style and should be extremely challenging if you do it right!

Part 2 is going to be a little slower, but is some much needed Glute, Hamstring, and Ab work with emphasis on quality over time. Gotta do these things sometimes to get better and feel better.

Da Daily D:

Choose 1 option below

Option 1: (Advanced) – Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight

Option 2: (Novice)  – Bodyweight Walking Lunges for 800 meters

Option 3: (Beginners) Bodyweight Walking Lunges for 400 meters

We’ve done this one before and you will continue to see it every now and again. Try to build on whatever you’ve done previously or even just a faster time. This is a great piece.

Full Body Aesthetics: Day 12 Cycle 4

Thursdays and Sundays are optional rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

Legs:
1min. Heel Elevated DB Goblet Squats with a 40X0 Tempo
immediately into;
1min. of DB Hip Thrusts
Rest 90sec. Repeat for 3 Total Sets

Chest:
Single Dumbbell Cleavage Cutter (3 x Max reps) Rest 90sec. After Each Set.
*Looking for some bigger burnout kinda reps. I had a 70lb. DB for this and was getting 25-30 reps each time.
https://www.youtube.com/watch?v=SvjimXFEZgE

Back:
Banded Pull-Down (3 x Failure with a 30X0 Tempo)
Rest 90sec. After Each Set
https://www.instagram.com/p/B_QPNfml2SZ/?igshid=arkxbzkapilb

Shoulders:
10-12 Bulletproof Shoulder Complexes. Rest 90sec. After Each Set. Repeat For 3 Total Sets
*Shoot for something slightly heavier than day 5
https://www.instagram.com/p/B_VVql2H2tN/?igshid=iuuccs1pi3ik

Biceps:
Banded Single Arm Preacher Curl (3x Max Reps) Rest 60sec. After Each Set
https://www.youtube.com/watch?v=CZNhc5S7FDA

Triceps:
12-15 Weighted Dips with a 30X0 Tempo.
Rest 60sec. After Each Set
https://www.youtube.com/watch?v=rpeZXVPsTsA

Calves:
Single Leg Deficit Calf Raises to failure. As soon as you fail, hold onto something at waist level or overhead to help you squeeze out 6-10 more assisted reps. Switch sides and repeat. Rest 60sec. between sets and repeat for 3 total sets. You will be VERY sore from these.
(Here’s what your setup could look like)
https://www.youtube.com/watch?v=Go1WQvWB7nQ

 

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Oct 22nd 2020

Strength & Conditioning:

A.) 2x Through

4 min EMOM:

200m Row

4 min EMOM:

50 Double Unders

4 min EMOM:

200m Run

4 min EMOM:

20 Burpees

2 MIN REST  before starting over

We haven’t done just a straight cardio day in forever, so I’m excited to throw this one in there. I tried to make the style a little more fun than just 1 super long distance of each. You may start in any order, each effort should be about :40 seconds.  No rest between EMOMs.

Bodywork:

Part 1) Fun Conditioning Piece:

Like yesterday, but we have a new song and format!

Song: “Flower” by Moby

Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.

Part 2) Full Body Circuit

3min. AMRAP:
4 Up Downs w/ a double shot
8 Crossbody Toe Touches (L+R=2)
12 Lateral Lunges  (L+R=2)

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

Part 3) Core Burner

Accumulate 3min. of a “Hollow Hold

*Go as long you can on the first hold. Then keep chipping away at whatever is left with as little rest breaks as possible. Make it hurt! Have your phone stopwatch nearby so you can pause when/if you fail a set.

Sweat:

(0-5 min)
800m Run

(5-10 min)
5min. AMRAP:
10 Push Press(95/65lbs)
10 Pull-ups

(10-20 min)
2000m Row

(20-25 min)
5min. AMRAP:
10 Sumo Deadlift High Pull (95/65lbs)
10 Push-ups

(25-30 min)
800m Run

(30-35 min)
5min. AMRAP:
5 Push Press(95/65lbs)
5 Pull-ups
5 Sumo Deadlift High Pull (95/65lbs)
5 Push-ups

*35 min running clock…

*Throwing a barbell in the mix today 🙂

*the only rest you get is finishing the run and row before the next section starts!

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 11 Cycle 4 Rest Day

Thursdays and Sundays are optional rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Oct 21st 2020

Strength & Conditioning:

A.) Deadlift / Weighted Plank Superset (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. *Try for a little more weight today
With the TTB coming up later, it’s going to a good ab day 🙂
B.) 18min AMRAP:
6 Cal Row or 6 30ft Shuttle Runs
6 Toes-To-Bar or 12 V-ups
6 Front Rack Lunges 95/65lbs.
*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on… Adding 2 reps every round.

ADV 115/75

Bodywork:

Part 1) Fun Conditioning Piece:

Play the song “Roxanne” by “The Police.” Every time he says the word “Roxanne” in the song — do 1 burpee! Be careful though, he doesn’t always say the full word and sometimes there’s a few back to back. Will bring some serious smiles out today 🙂

Part 2)  Full Body Circuit:

2 Rounds For Time:
50 Shoot Through Complex’s
100 Chair Step-Up’s (L+R= 1)

*You need 2 chairs or 2 benches

Here is a YouTube link to the Roxanne song:
https://www.youtube.com/watch?v=3T1c7GkzRQQ

Shoot Through Complex:
https://www.youtube.com/watch?v=O3bs55Satr8
(So you’re doing a push-up, shoot in, dip, shoot out. That’s 1 rep)

Sweat:

12 min to finish…
30-20-10
Single Arm DB Thrusters 45/30lb.
Burpee DB Deadlifts 45/30s
*switch arms every 5 reps on the thrusters

12 min to finish…
5 Rounds:
20 Barbell Lateral Lunge (L+R=2)
10 Toes to Bar
10 Calorie Assault Bike

8 min EMOM:
Min 1: 20 Seated Knee Tucks
Min 2: 20 DB Russian Twists (30/20lb.)
*At any point, you may trade “2” of those minutes for a 50sec. Plank

*3 min rest between sections

Bodyweight knee tucks will probably be fine on that last section, but incase you want to add weight it looks like this:
https://www.youtube.com/watch?v=OFiw8ZJHKcg

Da Daily D:

20min. AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Alt. DB Snatches 50/35lb.

This is a version of the Hero WOD called, “Nate.” The true version has 8 KB Swings with a 70/53lb KB. I think 8 DB snatches from the ground is pretty equivalent. Or if you have more DBs, you could try 8 Hang DB Power Snatch with a 70/50.

*If you can NOT do muscle ups, give this version a go:

20min. AMRAP:
4 Handstand Push-Ups
6 Pull-Ups
8 Alt. DB Snatches 50/35lb.

Full Body Aesthetics: Day 10 Cycle 4

Thursdays and Sundays are optional rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

Legs:
10 DB Spilt Squats on Each Leg *At least 5% more than day 1
Superset with;
Banded adductors (inner thigh) to failure (20 rep range on tension)
Rest 90sec. Repeat for 3 total sets.

Chest:
15-20 Banded Flat DB Chest Press
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=-q92wklJeRE

Back:
Single Arm High Row (lying)
Complete Max reps on ea. arm
Rest 60sec. After the 2nd Arm. Repeat For 4 Total Sets. *Shoot for a tension that gets between 15-20 reps
https://www.youtube.com/watch?v=4_6a-5lNltw

Shoulders:
10-12 Seated Arnold Press  *Shoot for at least 5% more than Day 1
https://www.youtube.com/watch?v=R-RTgOxrj88

Biceps + Triceps Superset:
Max reps of Tricep “Pull-Downs” with pipe or broom stick
immediately into;
Max Single DB Bicep Curls  *Shoot for 25-30 reps here. So a lighter DB today
Rest 90sec. After Each Set

Abs:
“Tabata” DB Russian Twists
20sec. of work
10sec. of rest
Repeat For 8 Rounds Straight. (4min. Total)

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Oct 20th 2020

Strength & Conditioning:

A.) (0-10min.)
5 Rounds For Time:
6 Power Cleans 185/135
12 pull-ups

*ADV CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part 2.
B.) (10-18min.)
For Time:
1 Mile Relay Run
*With a partner, in 200m intervals
C.) (18-32min.)
For time:
21-15-9
Jerks 135/95
Burpees over the bar
HSPUs

BE AWARE of the time caps for each section!

Bodywork:

3 Parts Today 🙂

Part 1) Bodyweight Conditioning:
Tabata Mountain Climbers
40sec. of WORK x 20sec. of REST x 8 rounds.

Rest 90sec. When Finished and start this;

Part 2) Bodyweight Strength Piece:
1min. of Elevated Curtsy Lunges (right)
1min. of Single Leg Glute Bridges (right)
1min. of Elevated Curtsy Lunges (left)
1min. of Single Leg Glute Bridges (Left)
1min. of REST

Repeat that strength section for 3 full rounds. **Use a 40X0 Tempo

When part 2 is done rest 90sec. (Including the 1min. that’s in there) and start the core piece below:

Part 3) Bodyweight Core Only:
3 Rounds:
10 Toes To Hands
15 Reverse Sit-Ups
20 Regular Sit-Ups
25 Russian Twists
Rest 60sec. After Each Round

Toes to hands are essentially an “up down” except you don’t stand up. You just stay low and pop you feet in and out.

Elevated Curtsy Lunges:
https://www.youtube.com/watch?v=yreoeyguahM

Sweat:

Every 8 min x 4 Rounds:
600m Row
50 Double Unders
40 Alt. DB Snatches 45/35lb.
30 Box Jumps 24/20″
20 Sit-Ups w/ Feet Anchored

Just a BIG EMOM format today! If you wanna beef it up a little, you can do 50/35lb. snatches and/or weighted sit-ups.

Da Daily D:

For Quality, but also moving quick!

10-9-8-7-6-5-4-3-2-1
DB Bent Over Row Right Arm (50/35)
DB Bench Press Right Arm
DB Bent Over Row Left Arm
DB Bench Press Left Arm
Toes to Bar

*You may use a 70/50 if you’re strong at these movements and you have it available 🙂

This looks so fun! Pumped for you.. Literally 😉

Full Body Aesthetics: Day 9 Cycle 4

Thursdays and Sundays are optional rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

Legs:
10 Goblet Lateral Lunge on each leg (20 total) *Add a tempo here if you only have light weights
immediately into;
1min. Burnout of Banded Good Mornings
Rest 1min. Repeat for 3 sets
https://www.youtube.com/watch?v=J__i3h4-M4Y

Chest:
15-20 Incline Banded Fly’s
immediately into;
Max set of unbroken Push-Ups
Rest 90sec. Repeat for 3 sets
https://www.youtube.com/watch?v=2oico4GmIp4

Back:
15-20 Seal Rows. Rest 90sec. Repeat for 3 sets
https://www.youtube.com/watch?v=n3lUlCoxfhY

Shoulders:
DB Front Lateral Raise
immediately into;
Banded Upright Rows to Failure
Rest 1min. Repeat for 3 sets
https://www.youtube.com/watch?v=eiJgFdpGz74

Biceps:
Banded 30’s w/ Reverse Grip (3×30) *Same as last week, but with Reverse Grip
Rest 1min. Repeat for 3 sets

Triceps:
Banded Overhead extension with pipe or broom
3 sets to failure
Rest 1min. After Each Set
https://www.youtube.com/watch?v=25_Y-oPMnPE

Calves:
Standing DB Cal Raises (No deficit and working both legs at the same time). 100 reps for quality, but still at a good pace. Pause at the top of each rep for a slight sec. Heavy as you can, but be realistic. If you never do these, keep it light. Should take about 6-7min if you do it right.
https://www.youtube.com/watch?v=wwy3BSUjlW4

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Oct 19th 2020

Strength & Conditioning:

A.) Back Squat Lateral Lunge Superset (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
SUPERSET with/
8-10 Lateral Barbell Lunges on each leg.
*Do Not alternate. Stay on 1 side for all reps and the switch.
*Try a little more than last week
Rest 90-120sec. Between Sets

Lateral Barbell Lunge Demo:
https://www.youtube.com/watch?v=Ih-4lXtGqaA

B.) Every 3min. x 6 Rounds:
18/14 Cal Row or 300m Run
15 Wall Balls 20/14
Max American KB Swings 53/35lb.

*RX+ 70/53lb
*Tad bit longer cardio than normal for this piece. If you can not finish that in 1 minute or less, scale it to 15/12, or 200m run.
*You have 2 ways to attack this:
1.) Make them little sprints and get a 20-30sec. rest at the end of each
2.) Keep 1 medium pace straight through
… Think about which one works best for YOU to get the best score possible.

Bodywork:

40sec. of Work
20sec. of Rest

Until you finish…

50 Rounds Of:
1 Burpee
2 Air Squats
3 Push-Ups
4 Lunges

You goal is to do 2 rounds every 40sec. and finish in 25min. Can you hang?

Sweat:

12 min EMOM:
3 Rounds
Min 1: 15 Reverse Burpees
Min 3: 200m Row
Min 4: 200m Run
Min 2: 10 Burpees

10 min to finish…
100 Wall Balls
*7/5 Push-ups EMOM, starting with push-ups

10 min to finish…
100 Russian Swings 70/53lb.
*7/5 Push-ups EMOM, starting with push-ups

*3 min rest between sections

ADVANCED is 10/7 or clapping push-ups!

Da Daily D:

10min. to get as far as possible…
3-6-9-12-15….
DB Squat Clean thruster 35/20s
*30 Double Unders after each set

Rest 3min.

10min. to get as far as possible…
3-6-9-12-15…
Devil Press 35/20s
*100m Run after each set

Keepin the DBs light today so you can move!

Full Body Aesthetics: Day 8 Cycle 4

Legs:
1min. of DB Deadlifts
1min. of Rest
Repeat For 4 Total Sets
https://www.youtube.com/watch?v=vwutsnqqFZg

Chest + Back Superset:
2 Sets of:
15 Neutral Grip Floor Press
15 Strict Regular Grip Pull-Ups
immediately into;
2 Sets of:
10 Neutral Grip Floor Press
10 Strict Regular Grip Pull-Ups
immediately into;
2 Sets of:
5 Neutral Grip Floor Press
5 Strict Regular Grip Pull-Ups
https://www.youtube.com/watch?v=rs05AtccEhg

Shoulders:
1min. of Neutral Grip DB Shoulder Press (If you start to fail, go into a push press)
Rest 1min. After Each Set. Repeat for 3 Total Sets
https://www.youtube.com/watch?v=kCtnx8Wdzzk

Biceps + Triceps Superset:
4 Sets:
1min. of Max Reps Bicep Curls (Holding 1 DB sideways)
immediately into;
1min. of Max Reps Skull Crushers (Holding 1 DB sideways)
Rest 1min.
*Add bands for extra resistance if you only have limited sets of DBs available

Abs:
2min. Running Clock…
1min. Plank on your hands
immediately into;
Max Sit-Ups in remaining time
Rest 15sec.
Repeat for 4 Total Rounds

Bicep Curls Held Sideways:
https://www.youtube.com/watch?v=w38C1mYr1Eo

Skull Crushers Held Sideways:
https://www.youtube.com/watch?v=UcocVI3y4sY

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Oct 17th 2020

Strength & Conditioning:

Teams of 2: (1 person works at a time)

2 Rounds For Time:
200 Double-Unders
50 Overhead Squats (135/95 lb)
50 Pull-Ups
1 mile Run

This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min. or less.

*Break it up however you like, but the run must be in 200m intervals.

*If you and your teammate are really badass, consider doing 30 Muscle Ups in stead of 50 pull-ups each round. And depending on skill level, you can add a little weight to the OHS. Maybe 155?

Bodywork:

5 Rounds:
Min. 1) 1 Arm Up Downs
Min. 2) Russian Twists (L+R=1)
Min. 3) Chair Dips
Min. 4) Squat + Cross Crunch
Min. 5) Jumping Jacks
Min. 6) REST!

Shoot for max reps in each minute! On minute 6 you get a 1 minute rest and REPEAT!

Can you get over 500 total reps?!

Sweat:

36 min to finish…

5 Rounds
400m Run
20 American Kettlebell Swings 53/35
14 Pull-Ups
38 reps of “X”

Round 1: Push-ups
Round 2: Air Squats
Round 3: Toes to Bar
Round 4: Lunges
Round 5: Burpees

RX+ is 70/53lb KB

Da Daily D:

2 Rounds For Time:
50 DB Push Presses (50/35s)
100 Double Unders
*EMOM complete 5 Burpees
*Start with the Burpees 🙂

Full Body Aesthetics: Day 6 Cycle 4

Legs:
100 Walking DB Lunges (Try and walk about 10 steps before turning around. These hit your legs and glutes different than regular ones in place)

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

Back:
100 Renegade Rows (50ea. arm)
https://www.youtube.com/watch?v=LccyTxiUrhg

Shoulders:
100 Banded Pull Aparts
https://www.youtube.com/watch?v=5NVOepx6cXo

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

Triceps:
100 DB Skull Crushers with 2 DBs

Abs:
100 Hanging Knee Raises (Advanced athletes can add weight for extra resistance)
https://www.instagram.com/p/B-KZd2XKAr7/?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 3 cycles.