Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Jan 5th 2021

Strength & Conditioning:

A.) 4 working sets:
8-10 Barbell Push Press
immediately into;
12-15 DB Lateral Raises
immediately into;
60 Double under’s
Rest 90sec.

DB Lateral Raises:
https://www.youtube.com/watch?v=98sKS7-Bt0k

B.) 15min. AMRAP:
6 Toes-To-Bar
6 Alternating DB Snatches 70/50lb.
6 Burpees
6 Box Jumps 24/20″

Sweat:

EMOM x 3min.
45sec. Plank
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
45sec. Plank
EMOM x 3min.
12/9 Cal Row

EMOM x 3min.
10 DB Deadlifts 70/50s
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
10 DB Deadlifts 70/50s
EMOM x 3min.
12/9 Cal Row

EMOM x 3min.
15 Box Jumps 24/20″
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
15 Box Jumps 24/20″
EMOM x 3min.
12/9 Cal Row

ONE GIANT EMOM.

Stay at the same EMOM for 3min. straight. Then switch to the next. NO REST between each 3min. section. This goes for 36 straight minutes and yes, there is a lot of rowing! However, the row creates the fatigue necessary for each proceeding movement. So, everything compliments each other very well. Lots of glutes, cardio, and core 🙂

Make sure BOTH sides of those DB deadlifts touch the ground (not just 1 side).

Da Daily D:

Complete in any order or rep scheme:

For Time:
100 DB Push Press 45/30s
100 Push-Ups (hands in DBs)
100 Pull-Ups
100 Air Squats

Break it up however you want! If you want to do strict pull-ups, then cut it to 50 reps.

Full Body Aesthetics: Day 23 Cycle 6

Recovery week so less volume but new cycle starts next week!

Chest/Back Superset:
Flat Barbell Bench Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*After each set complete 6-8 Weight Chin-Ups . If you can not do weighted chin-ups, then hit as many FULL range of motion chin-ups as you can in 1min. after each bench set.
Rest 2-3min. Repeat For 3 Working Sets. As you warm up on bench, do a few sets of bodyweight only chin-ups.

Legs:
12-15 Deficit Landmine Lunges on each leg. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=V1IByU884ts

Shoulders:
12-15 Barbell Upright Rows.
Rest 90sec. Repeat For 3 Total Sets.
*It’s ok if you sway a little today on these. Load it up and hit 3 heavy sets.
https://www.youtube.com/watch?v=BwAOb74WCVg

Biceps/Triceps Superset:
12-15 Reverse Grip Barbell Curls
Immediately into;
Weighted Dips on a bench TO FAILURE (use a weight that gets you 15-20 reps)
Rest 90sec. Repeat For 3 Total Sets.

Calves:
Weighted Deficit Standing DB Calf Raises to Failure on each leg. Start on your non dominant leg then match that number on the other side. *Choose a weight that gets you 25-30 reps on each leg. Rest 60sec. After the second leg. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1orsTuEvD88

—————————————

Weighted Bench Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs

—————————————

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

Categories: WOD

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