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.

 

Categories: WOD

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