Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Nov 20th 2020

Strength & Conditioning:

A.) Push Jerk / Supinated Barbell Row Superset
Push Jerk
5 at 50% EFFORT
5 at 60% EFFORT
5 at 70% EFFORT
5 at 80% EFFORT
* SUPERSET with 8-10 supinated barbell rows.
-Rest 90sec. Between Sets-
Row DEMO:
https://www.youtube.com/watch?v=D2YGzQ5G6J4
B.) 4 Rounds For Time:
25 Russian KB Swings 70/53
20 Push Press 75/55lb
15/12 Cal Row 18/15 Cal Bike or 200m Run
10 Toes-To-Bar

*Lock out those push presses for a split second every rep. Your arm locking out and going straight back down WITHOUT a pause does NOT count.
*THIS WEIGHT SHOULD BE SIGNIFICANTLY LIGHTER than part 1. If it’s not, then maybe even just the bar will do it for you.
*Time CAP: 18min.
*ADV is an 18min. running clock with max muscle ups in remaining time 🙂 Put your finish time and then your Muscle up # in the comments.

Sweat:

15min. to finish…
200m Run
4 Devil Press 45/30s
6 Toes-To-Bar
8 Box Jumps 24/20″
10 Cal Assault Bike
12 Wall Balls 20/14
14 Cal Row

Rest 5min.

15min. to complete it backwards…
14 Cal Row
12 Wall Balls 20/14
10 Cal Assault Bike
8 Box Jumps 24/20″
6 Toes-To-Bar
4 Devil Press 45/30s
200m Run

12 Days of Christmas style. Listen up and read!

Goes like this…
200m run…
then;
4 Devil Press + 200m Run
then;
6 TTB + 4 Devil Press + 200m Run
…all the way to the 14 Cal Row and back down to the run. Like the way you sing “12 days of Xmas.”

Rest the 5min. and do it in REVERSE order, but same style 🙂

Da Daily D:

For Time & Quality:
10-9-8-7-6-5-4-3-2-1
Single Arm Bench Press (right)
Bent Over Row (right)
Single Arm Bench Press (left)
Bent Over Row (right)

Rest 3min.

6min. to get as many reps as possible…
Heavy DB Anchored Sit-Ups

Weight for part 1: 50/35+ *Something heavier ideally like 70/45

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

Full Body Aesthetics:

Shoulders:
Standing Strict Shoulder Press:
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets

Legs:
10-12 Landmine Curtsy Lunges on each leg. Rest 90sec. Between Sets. Repeat For 3 Total Sets. *Really focus on the movement and put all the pressure into your glutes.
https://www.youtube.com/watch?v=B-jXkfoDiwc

Chest:
15-20 Single DB Cleavage Cutters. Rest 90sec. Between Sets. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=cagEazwypNk

Back:
12-15 Banded Straight Arm Lat Pull-Downs. Rest 90sec. Between Sets. Repeat For 4 Total Sets.
**Videos 1 and 3 in this link show great options for you.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link

Triceps:
15-20 Banded “Push-Downs.” Rest 60sec. Between Sets. Repeat For 4 Total Sets.

Biceps:
Alternating Curls with turn at the top. 12-15 reps on each arm. Rest 60sec. Between Sets. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY

Calves:
30 Standing Barbell Calf Raises. Complete 10 reps with your toes facing forward, 10 with your toes facing slightly inward, and 10 more reps with your toes facing slightly outward. Rest 90sec. Between Sets. Repeat For 4 Total Sets. Go as heavy as possible with slow and controlled reps. NO bouncing reps or super fast reps.

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets (with lighter weights) in each section to get warm, but do not count them as “working sets.”
Categories: WOD

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