Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Nov 19th 2020

Strength & Conditioning:

For Time:
Run 800m
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
Run 800m
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

*ADV is 225/155
*There is no break between sections. Essentially this is the classic “Holleyman” workout with running and burpees instead of HSPU’s.
*Time CAP: 35min.

Sweat:

(0-20min.)
4 Rounds: “Half Manion”
25/18 Cal Assault Bike
29 Back Squats 95/65

(20-29min.)
3 Rounds:
1min. of DB Hammer Curls**
1min. of Bench Tricep Dips (weighted optional)
1min. Rest

(30-36min.)
6min. to get try and finish…
10-9-8-7-6-5-4-3-2-1-
Barbell Sit-Ups
Barbell Reverse Sit-Ups

Barbell Sit-Up & Reverse Sit-Up Demo:
https://www.youtube.com/watch?v=sseKZexnDkM

Bench Dip Demo:
https://www.youtube.com/watch?v=5H5nKVULKQs

** On the hammer curls shoot for a weight that you can move most of the time. Maybe rest quickly 1 time in a set. I also want you to squeeze and hold at the top of each rep for a split sec.

Da Daily D:

For time:

22-16-10
DB Front Squats 45/30s
Burpees
*Run 200m After Each Set

Immediately into;

22-16-10
DB Lunges 45/30s
HSPUs
*Run 200m After Each Set

If you can’t do HSPUs then complete 5 Wall Climbs after Each set. Which is debatably harder, but you gotta get stronger somehow 🙂

Full Body Aesthetics: Day 4 Cycle 5 Rest Day

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

Categories: WOD

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