Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Nov 12th 2020

Strength & Conditioning:

A.) 8 total Rounds of:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run or 60 Double Unders or 200m Row or 15/12 Cal Assault Bike
Min. 3) Max Pull-Ups

*Alternate through the Cardio Choices so that you do each of them twice
*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps at a time.
*ADV is strict pull-ups or muscle ups, which also a good idea to ensure you don’t do too many reps.

B.) Accessory Work
7min. of Abs with a partner:
5-7 Anchored Heavy DB Sit-Ups each nonstop until the time is up. You go, I go style. If you start with a high number like 7 and then eventually drop to 5s that’s fine too. It will get hard fast!
Video Demo: (Using a 70lb. here)
https://www.youtube.com/watch?v=7HOeW1m684I

How many reps can you get!?

Sweat:

For Time:
10 Single Arm Devil Press (50/35lb.)

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups
40 Cals of Choice

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups
40 Cals of Choice
80 Push-Ups

10 Single Arm Devil Press (50/35lb.)
20 Pull-Ups
40 Cals of Choice
80 Push-Ups
160 Double Unders

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. You will essentially be doing 20 Single Arm Devil Presses to start.

Can you finish in 30min or less?

Time CAP: 35min.

Da Daily D:

12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar

Rest 2min.

For time:
100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.

Butts and Guts kinda day. I know the hip thrusts may seem kinda lame, but they are going to make your bum seriously sore and def help you make some gains, trust me!

Full Body Aesthetics: Day 32 Cycle 4 Rest Day

This week is deload week do there will only be workouts posted on Mon, Wed & Friday.  Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.

 

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Nov 11th 2020

Strength & Conditioning:

A.) 20min. Window…
5 Front Squats
Immediately into;
8-10 Barbell Hip Thrusts
Rest 90sec. Repeat For 4-5 Sets

Climbing in weight each set.
B.) 15min. AMRAP:
21 Wall Balls 20/14
15/12 Cal Row or 200m Run
9 Deadlifts 225/155

Classic style today.

Sweat:

3 Rounds:

3min. AMRAP:
7 Overhead Squats (just the bar)
7 Toes to Bar
7 Cal Bike
Rest 1min. (go to next AMRAP below)

3min. AMRAP:
8 Front Rack Lunges 75/55lbs.
8 Wall Balls 20/14lb.
8 Cal Row
Rest 1min. (go to next AMRAP below)

3min. AMRAP:
9 Up Downs
9 Crossbody Toes Taps
9 Air Squats
Rest 1min. (go back to the first amrap)

RX+ is 75/55lb bar for the OHS.

Each full round is 12min. (36min. Total).

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

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

Da Daily D:

20min… Running Clock…
10 DB Strict Press 35/20+
immediately into;
10 DB Upright Rows 35/20+
immediately into;
10 Burpee Deadlifts in your DBs (Same DBs)
Rest 60sec.

Go fast , but with good form and Repeat this until the time is up! Should be able to get 7+ Rounds. If you have extra time, you can just go until you hit 10 Rounds.

*The Upright rows are… Palms facing your quads and pulling your elbows to your ears. Just like an upright row with a bar, but with DBs.

*For the weight, shoot for something you can get all the strict press sets unbroken. If you have to eventually push press the last 2-3 later on that’s fine!

Full Body Aesthetics: Day 31 Cycle 4

This week is deload week do there will only be workouts posted on Mon, Wed & Friday.  Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.

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
(For weight suggestions, shoot for 10-12 reps on deadlift and 15-20 on hip thrust.)

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 (Goal: 15-20 reps)
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:
12-15 Single DB Upright Rows on each arm.
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=0PpUdCGUDWU

Biceps:
21’s Single DB Curls
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=p5eiS8aPM4w

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

Calves:
*We rarely do Abs + Calves in the same day simply to lower the time in the gym, but I really  wanted everyone to hit abs on all 3 days this week. And we can’t just leave calves out completely so here’s a quick burner…

20sec. of bodyweight standing calf raises
Immediately into;
10sec. hold at the top of the raise
Repeat for 8 straight rounds (4min. Total)
*There is no rest in this and it get nasty, quick! Be sure to have a wall to lean on nearby and shake your legs out as needed.

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Nov 10th 2020

Strength & Conditioning:

A.) Every 3min. x 5 Rounds:
8/6 Cal Row or 100m Run
10 Toes-To-Bar
*3 Power Snatch (climbing)

immediately into;

B.) Every 3min. x 5 Rounds:
8/6 Cal Row or 100m Run
10 Toes-To-Bar
*3 Power Cleans (climbing)

The scaled version of this today is just going to be working your form. Try 5 light reps every round instead of climbing.

You can go up every round or every other round. Do what makes you feel good, but keep technique numero uno today. If you’re feeling saucy and you really want to hit a max throughout the workout, go for it 😉

*For the record, the only rest you’re getting is the rest you earn from finishing early. If you do this right, you should be done in 90sec. – 2min. range.

C.) Pick one:
1.) 400m Double KB Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 100 DB Russian Twists 35/25lb. (left + right = 1rep)

Sweat:

(0-12min.)
Every 90sec. x 8 Rounds:
15 Cal Row
15 Barbell Push Press (75/55lb.)

(12-15min.)
Rest 3min.

(15-27min.)
Every 90sec. x 8 Rounds:
10 Cal Assault Bike
10 Sumo Deadlifts High Pulls (75/55lb.)

(27-30min.)
Rest 3min.

30-35 min…
AMRAP:
5 weighted plate sit-ups⁣⁣⁣
5 reverse sit ups
*I recommend between 25-35lbs. for weight.

Da Daily D:

5 Rounds:
40sec. of Bench Press 45/25s+
20sec. of Rest
40sec. of Pull-Ups
20sec. of Rest
40sec. of Double Unders
20sec. of Rest

Rest 2-3min.

Plank Bent Over Row Ladder:
10 reps on the right arm
10 reps on the left arm
9 reps on the right arm
9 reps on the left arm
… All the way to 1 rep on each arm.

Single Arm Plank Row DEMO:
https://www.youtube.com/watch?v=A9BMGtYbFgI

*On the bent over rows be sure to hold for 1sec. at the top of each rep and keep your reps slow and controlled. NO RUSHING this piece. QUALITY Reps.

Full Body Aesthetics: Day 30 Cycle 4 Rest Day

This week is deload week do there will only be workouts posted on Mon, Wed & Friday.  Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Nov 9th 2020

Strength & Conditioning:

A.) Back Rack Lunge / Chin Up Superset
18min. Window…
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
B.) 4 Rounds of:
5min. AMRAP/ 1 min rest
5 Pull-Ups
10 Front Squats 95/65
5 Pull-Ups
10 Shoulder To Overhead 95/65
*Start where you left off each time. Score is total rounds.

3 ADV Options:
1.) 115/75lb.
2.) 2 Muscle Ups each time instead of 5 pull-ups
3.) Both combined

*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles.  Should be feeling this more in your glutes and hamstrings than your quads.

Sweat:

4 Rounds:
(0-2min.)
30 Cal Row
(2-4min.)
5 Burpees
10 DB Lunges 35/25s+
15 Air Squats
(4-6min.)
30/20 Cal Assault Bike
(6-8min.)
30 KB Russian Swings 70/53lb.
(8-9min.)
Rest

Feel free to try 45/35s on the DB Lunges.

Da Daily D:

12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar

Rest 2min.

For time:
100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.

Butts and Guts kinda day. I know the hip thrusts may seem kinda lame, but they are going to make your bum seriously sore and def help you make some gains, trust me!

Full Body Aesthetics: Day 29 Cycle 4

This week is deload week do there will only be workouts posted on Mon, Wed & Friday.  Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.

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 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, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Nov 7th 2020

Strength & Conditioning:

(Teams of 2)

35min. to finish…
3 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Snatches (75/55)

70/50 Cal Row

2 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (115/75)

800m Run (100 or 200m Intervals)

1 Round:
30 Toes to Bar
40 Wall Balls (20/14)
30 Front Squats (135/95)

ADV numbers:
Snatch 95/65
Clean 135/95
Front Squat 185/135

Sweat:

5 min to get as far as possible…
20 Cal Row
30 Wall Balls (20/14lb.)
20 Toes-To-Bar
30 Sumo Deadlift High Pulls 95/65lbs.
20 Burpees
30 American KB Swings 53/35lb.
20 Front Squats (same bar)
30 Cal of Choice

Rest 90 sec

10 min to get as far as possible…
Same workout as above

Rest 3. min

FOR TIME:
Same workout as above 😊

Now this is going to be a fun one!

Da Daily D:

“Cindy XXX”

20min. AMRAP:
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

Similar to the old school cindy workout, but with an increasing 5/10/15 rep scheme each round.

If you finish that last round of 30/60/90, then go back to the top and start over until the 20min. is up.

Advanced: Do your Push-Ups in a set of DBs to make it a little spicier!

Full Body Aesthetics: Day 27 Cycle 4 Deload week starts next week!

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

High Intensity Full Body Day

Legs:
100 Close Stance DB Goblet Squats w/ Banded Hip
https://www.instagram.com/p/B_1Yv5iFQ9h/?utm_source=ig_web_copy_link

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

Back:
100 DB Bent Over Rows (50ea. arm, unless you only have light weights. Then do 100 ea. side)

Shoulders:
100 Standing DB Lateral Raises (1 DB in each hand)

Biceps:
100 Banded CrossBody Curls (100 ea. arm)
https://www.youtube.com/watch?v=3PxRL7kH1y8

Triceps:
100 Single DB Standing Banded Tricep Extensions
https://www.youtube.com/watch?v=6q4il9hnYgE

Abs:
100 CrossBody Knee Taps
(50 on each side)
https://www.instagram.com/p/CAOn4PIHB22/?utm_source=ig_web_copy_link

NEXT WEEK is a RECOVERY week and rather than cut the volume per day, we are going to take some extra days off. So the schedule next week is only going to be Monday, Wednesday, and Friday. I know a lot of you are going to freak out, but it’s just for one week and then we are back at it! You will be feeling amazing going into the next block, trust me! If you want to do cardio on your days off that’s totally fine, juts leave the weights alone.

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 last few weeks.

*Use a tempo if you only have light weights

 

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Nov 6th 2020

Strength & Conditioning:

A.) Push Press (Recovery week 4 of 4)
A few warm-up sets and then;
5 x 40%
5 x 50%
5 x 60%
*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)
B.) EMOM x 8min. (Both in the same minute)
8/6 Cal Row or 8/6 30 ft Shuttle Runs
8 Alt. DB snatches 50/35

Rest 2min.

EMOM x 8min. (Both in the same minute)
8/6 Cal Row or 8/6 30 ft Shuttle Runs
7 Power Cleans 115/75s

I’m really excited to see scores on this one! Score is out of 16 possible rounds. We did this one about a year ago with some different RX+ numbers that everyone tried and wound up dying on lol. Let’s just all try and finish RX this time. Stay close to your station and have fast transitions.

IN THE WARM UP BEFORE you even do the push press section,  I want everyone to feel these numbers out for 2-3 rounds (with lighter weights). You should have an idea of what’s possible for YOU pretty quick. Ideally you have 15-20sec. of rest each min until the last round or 2.

ADV is 10/7 Cals on the Row and on the run. Not much more, but it’s enough trust me 🙂

Sweat:

(0-7min.)
50 Single Arm DB Hang Clean and Jerks 45/30lb. (25ea. side)
50 Toes-To-Bar

(7-14min.)
50 Cal Row
50 DB Thrusters 30/20lbs.

(14-21min.)
50 Cal Bike
50 Weighted Sit-Ups (25/15lb. Plate+)

(21-28min.)
50 Single DB Bicep Curls
50 Single DB Skull Crushers

(28-35min.)
100 Push-Ups

Da Daily D:

For Time:
10-20-30-40-50
Alt. DB Snatches (50/35lb.)
Sit-Ups
*50 Double Unders After Each Set

Anchor your feet under the handle of the DB to lock you down and give you a little more speed on the sit-ups.

Alternate option if available: Do kettlebell snatches if you have access.

Full Body Aesthetics: Day 26 Cycle 4

Legs:
20 DB Step-Ups (12-20″ step)
Superset with;
10 Modified Russian Leans
Rest 90sec. Repeat for 3 Total Sets
Russian Lean Demo: (1st video)
https://www.instagram.com/p/B_nBcG7HVwN/?utm_source=ig_web_copy_link

Chest + Back:
15-20 Single Dumbbell Push-Ups on each side.
immediately into;
8-10 Strict Regular Grip Pull-Ups
Rest 1min. Repeat for 5 total sets.
*All sets should be unbroken, so that’s why the #s vary

Shoulders:
10 Single Arm DB Arnold Press (right)
10 Single Arm DB Arnold Press (left)
Rest 60sec. After the second arm. Repeat for 3 Total Sets
https://www.youtube.com/watch?v=gniLxP0YlpY

Bicep/forearm:
3 Sets of Max DB Twists
Rest 60sec. Between Sets
https://www.youtube.com/watch?v=63aEt3Siqas

Triceps:
3 Sets of weighted dips off a bench or equivalent. 12-15 reps with a 30X0 Tempo. Rest 90sec. Between Sets.
https://www.youtube.com/watch?v=5H5nKVULKQs

Calves:
1min. of  Seated DB Calf Raises
Immediately into;
1min. of Single Unders or Double Unders. If you don’t have a rope, do jumping jacks.
1min. of Rest
Repeat for 4 Total Sets
https://www.youtube.com/watch?v=uV3Pa2UGzkE

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Nov 5th 2020

Strength & Conditioning:

A.) 4 Sets:
10-12 DB Incline Bench Press
Immediately into;
10-12 DB Incline Seal Rows
Rest 90sec. Between Sets

B.) 4 Rounds:
1min. of Max Pull-Ups
1min. of Max Double Unders
1min. of Max Push-Ups
1min. of Max American KB Swings 53/35
1min. REST

*ADV: Strict Pull-Ups

*I know this seems super easy, but I promise that combo is going to create a crazy muscle pump! All of the movements compliment each other very well.

Sweat:

Everyone LOVES a BIG EMOM:

Every 7min. x 5 Rounds:
1min. Plank
16 Russian KB Swings (70/53lb.)
200m Run
16 DB Box Step Ups (20″ for everyone. 35/20s or more for the weight)
200m Row
16 Air Squats

This starts with a 1min. Plank EVERY round. Feeling advanced? Add some weigh there 🙂

Ideally, everyone gets about 1min. of rest in this, so if you’re not, then cut the numbers down a little. Getting too over 90sec of rest? Bump the numbers to 18 or even 20!

Da Daily D:

For Time:

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

Run 400m

No rest between sections.  The run goes straight into the DB complex. You are finished after the 3rd run.

If you have more time available, you may do 800m runs. Or… If you’d like to make it more strength intensive, you may try 70s for the entire workout.

Full Body Aesthetics: Day 25 Cycle 4 Rest Day

Last full week before deload week & Cycle 5 starts

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

Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Nov 4th 2020

Strength & Conditioning:

A.) Deadlift (Recovery week 4 of 4)
Every 4min. x 4 Rounds:
400m Row or 400m Run
5 Deadlifts at % of 1RM
Round 1: 40%
Round 2: 50%
Round 3: 60%
Round 4: 60%
PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.
*If possible try to use a 30X0 Tempo. (Just means to take 3sec. to descend each time. Keeps the reps quality and gives more time under tension.)
B.) For Time:
100 Front Rack Lunges 95/65
* 5 Wall Balls at the top of each minute until finished. Starting with Wall Balls (20/14lb. ball)

ADV is
50 reps at 95/65
50 reps at 115/75

I know you want to go fast , but please don’t hit your knee on the ground too hard. Be cautious! Step back or forward is fine. Left + Right = 2 reps

Sweat:

15min. to finish…
10-9-8-7-6-5-4-3-2-1
Pull-ups
Burpees
DB Push Press 50/35s
*30 Double Unders After Each Set

4min. rest

15 min to finish…
4 Rounds
500m Row or 400m Run
20 DB Bench 45/20s+

Cash out: (Pick 1)
1.) 50 Banded Pull Aparts
2.) 50 Weighted Dips
3.) 50 DB Russian Twists 45/30lb.
*If you have time, do all 3!

Da Daily D:

7 Rounds:
7 Handstand Push-Ups
7 Thrusters (45/30s)

Rest 3min.

7 Rounds:
7 Knees-to-Elbows
7 Burpee Deadlifts (45/30s)

Advanced Options:
1.) Do your HSPUs in the DBs
2.) Use 50/35s
3.) Both 1 and 2

Full Body Aesthetics: Day 24 Cycle 4 Last full week before deload week & Cycle 5 starts

Legs:
12-15 Single Leg DB RDLs on each leg
Superset with;
15-20 Standing Banded Abbuctors on each side
Rest 90sec. Repeat For 3 Sets
Demo: (Abbductors)
https://www.instagram.com/p/B_VkyWfHw03/?utm_source=ig_web_copy_link
Demo: (RDLs)
https://www.youtube.com/watch?v=jnrpJgiACHg

Chest:
Max Reps of Banded Flat DB Bench. Rest 90sec. Repeat for 3 Total Sets. (Use a weigh that gets you between 15-20 reps)
https://www.youtube.com/watch?v=-q92wklJeRE

Back:
Max Close Grip Band Lat Pull-Downs (prone position) with a 2sec. hold at the bottom of each rep.
Rest 60sec. Repeat For 4 Total Sets
Demo: (First Video)
https://www.instagram.com/p/B_fcn4JnBAQ/?utm_source=ig_web_copy_link

Shoulders:
12-15 L-Sit DB Presses
Rest 90sec. Repeat for 4 total sets
https://www.youtube.com/watch?v=ait9UMX1G84

Biceps + Triceps:
15-20 Banded Single DB Skull Crushers
Superset with;
Max Banded External Curls
Rest 60sec. Repeat For 4 Total Sets

Abs:
2 Rounds For Time:
50 Banded Wood Chops (right)
50 Banded Wood Chops (Left)
https://www.youtube.com/watch?v=DOGrFtf93kk

Banded Single DB Skull Crushers:
https://www.youtube.com/watch?v=UcocVI3y4sY

Reverse Grip Banded Bicep Curls:
https://www.youtube.com/watch?v=PVpgsGe1Ekc

 

Strength & Conditioning, Sweat, Full Body Aesthetics WODs Tues Nov 3rd 2020

Strength & Conditioning:

A.) Hang Power Snatch 
3 reps EMOM x 3min.
2 reps EMOM x 3min.
1 rep   EMOM x 5min.
*Start with something around 50-60% effort and build whenever you feel comfortable. Ideally, you would keep the same weight for the 3s and 2s and then make bigger jumps on the singles at the end.
*Today is a great day to focus on form, especially because it’s from the hang and there’s multiple reps. Be sure to keep your shoulders OVER the bar as you hinge forward into your hang position. You should feel tension on the hamstrings if you do it right.
*Beginners: Just stay between 3-5 reps the entire time and work on getting that bar to brush your hips each time.
B.) 15min. AMRAP:
15/12 Cal Row or 200m Run
5 Hang Power Cleans 135/95
12 Toes-To-Bar or 12 Reverse Sit Ups
_
Round 2: 5 Hang Power Cleans 155/105
Round 3: 5 Hang Power Cleans 165/110
Round 4: 5 Hang Power Cleans 175/115
Round 5: 5 Hang Power Cleans 185/120
Round 6: 5 Hang Power Cleans 195/125
Round 7: 5 Hang Power Cleans 205/130
…. Keep adding 10/5lbs if you get to this point…

Sweat:

0-4min.
AMRAP:
8 Wall Balls 20/14
8 Alt. DB Snatches 45/30lbs.
8 Sit-Ups

4-8min.
30/20 Cal Assault Bike

8-12min.
AMRAP:
8 Wall Balls 20/14
8 DB Power Cleans 45/30lbs.
8 Sit-Ups

12-16min.
30/20 Cal Assault Bike

16-20min.
AMRAP:
8 Wall Balls 20/14
8 Alt. DB Squat Snatches 45/30lbs.
8 Sit-Ups

20-24min.
30/20 Cal Assault Bike

24-28min.
AMRAP:
8 Wall Balls 20/14
8 DB Squat Cleans 45/30lbs.
8 Sit-Ups

28-32min.
30/20 Cal Assault Bike

*Notice that the DB section gets a little harder the farther you go down. If you can not perform the squat variations, then stick to the power movements like the first 2 sections.

*The only rest you’re getting here is from finishing the Assault Bike early, but that 4min. window should be just enough time to get a minute or so. If you sprint it, you can definitely get more, but it will cost you some heavy breathing for a bit.

*For scoring, just start where you left off on the previous section. That way, at the end, you just have 1 rounded score.

Full Body Aesthetics: Day 23 Cycle 4 Last full week before deload week & Cycle 5 starts

Legs:
10-12 Wide Stance Hack Squat using a wall
Immediately into;
10-12 Medial Quad Slides
Rest 90sec. Repeat for 3 Total Sets
Demo: https://www.instagram.com/p/CADbazQHEVM/?utm_source=ig_web_copy_link

Chest:
3 Sets of Max Effort Banded Fly’s
Rest 60sec. Repeat for 4 Total Sets
Demo: https://www.instagram.com/p/B_go4-XH8I7/?utm_source=ig_web_copy_link

Back:
15-20 Reps of Incline DB Rows
Rest 90sec. Repeat for 3 Total Sets.
Demo: https://www.youtube.com/watch?v=L_Z8jqKqQ58

Shoulders:
For Time:
100 Banded Face Pulls (Try a slightly harder  grip than last time we did this. Or a stronger band)
https://www.youtube.com/watch?v=c4MhLhEM7Co

Tricep + Bicep Superset:
3 Rounds:
1min. of Standing DB Hammer Curls (2 DBs at the same time)
1min. of Flat Bench DB Skull Crushers (2 DBs at the same time)
1min. Rest

Abs:
100 DB Russian Twists (L+R=1)
*Shoot for a weigh that you can finish this in about 6-7min.

 

Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Nov 2nd 2020

Strength & Conditioning:

A.) Back Squat/ Barbell Roll Outs (Recovery week 4 of 4)
5 x 40%
5 x 50%
5 X 60%
5 x 60%
Superset with;
10-15 Barbell Roll-Outs
https://www.youtube.com/watch?v=ykU745B1FA8
B.) Every 5min. x 4 Rounds:
15 Thrusters (95/65)
Run 400m
15 Pull-ups
*Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible.

*Score Is Your Slowest Round!
*ADV 115/75lbs.
*ADV+ 115/75 and 7 Muscle-Ups

Bodywork:

“The Dirty 30”
30 Burpees
30 V-Ups
30 Squat Jumps
30 Starfish Sit-Ups
30 Seconds Handstand Hold
30 Jumping Lunges
30 Tricep Push-Ups
30 Mountain Climbers
30 Reverse Sit-Ups
30 Lateral Lunges
30 Hollow Rocks
30 Jumping Jacks

Advanced: increase the reps to 50 and complete the “Filthy 50”

You may do this workout in ANY order, but you must finish all 30 reps before moving to the next movement.

Tricep Push-Ups:
https://www.youtube.com/watch?v=-nfTC718a1I

Starfish Sit-Ups Demo:
https://www.youtube.com/watch?v=HLH9WgbYOCI

Hollow Rock Demo:
https://www.youtube.com/watch?v=p7j02V1fIzU

Sweat:

3 Rounds:
1 min: Burpee Box Jump Overs 24/20″
1 min rest
1 min: Cal Bike
1 min rest
1 min: Barbell Thrusters 45/35lb.
1 min rest
1 min: Toes to Bar
1 min rest
1 min: Cal Row
1 min rest
1 min: Double Unders
1 min rest

Everything is for MAX reps! You’re getting a 1min. rest after each minute, so be sure to earn it! Coaches can give suggestions for good numbers to hit!

Da Daily D:

Get as far as possible in 20min…

10 Burpees
_
10 Burpees
25 Push-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
150 Air Squats

NO REST between sections. If you have the time to finish it great, if not just stop at 20min. I typically try not to make stuff longer than 20 on this program.

NO weights needed today, but if you wanna spice it up, you can add some for the lunges. LIGHT though. Maybe 25 for men and 10-15s for women.

Full Body Aesthetics: Day 22 Cycle 3 Last full week before deload week & Cycle 5 starts

Legs:
10-12 DB Split Squats with a 30X0 Tempo
Immediately into;
Max DB Hip Thrust with 1 DB on your lap
Rest 90sec. Repeat for 3 Total Sets
Hip Thrust Demo:
https://www.youtube.com/watch?v=SGZK0YZmEpU

Chest:
10-12 Single Arm Incline DB Bench Press with a 30X0 Tempo (10-12 on each arm*)
Rest 90sec. Repeat for 3 Total Sets
https://www.youtube.com/watch?v=lWV4GjiBRJE

Back:
For Time: 100 Strict Pull-Ups
*25 Regular Grip (slightly wider than shoulder width)
*25 Underhand Grip (chin-up)
*25 Wide Grip
*25 Narrow Regular Grip

Shoulders:
3 Sets Bent Over Lateral Raises to failure. Rest 90sec. Repeat For 3 Total Sets. (Use a weight that will get you between 20-30 reps per set)

Biceps:
3 sets of Banded Single DB Curls to failure. Rest 60sec. Repeat for 3 Total Sets. (Use a weight that will get you 12-15 reps)
https://www.youtube.com/watch?v=2rUwNNHjLMc

Triceps:
3 Sets Of Banded Tricep Push-down (using a pipe or broomstick)
Rest 60sec. Repeat for 3 Total Sets.
https://www.youtube.com/watch?v=aTOiLN7ab40

Calves:
Standing DB Calf Raises (Heavy as possible)
As soon as you fail, drop the weight and continue with bodyweight until you fail.
**90sec. Rest Between Sets.
Repeat for 4 Total Sets
https://www.youtube.com/watch?v=wwy3BSUjlW4