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

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

Strength & Conditioning:

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

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

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

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

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

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

Sweat:

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

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

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

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

Da Daily D:

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

*Scale as regular push ups for 10 reps

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

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

 

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.