Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed July 8th 2020

Get some rad photos this afternoon or Friday!

Strength & Conditioning:

A.) Every 4min AMRAP:
500m Row or 0.7 mile Bike or 400m Run
5 Deadlifts 275/195
Max Wall Balls in remaining time (20/14lbs.)Rest 1min. Repeat for 5 Total RoundsADV 315/225

Keep in mind that this weight will get heavy fast. Pick something this is doable for you round after round. If you’re super strong, then you can even go like 365 for men.

Try and keep the same pace on the cardio each round! Men (1:45 range) Women (2:00 range)

B.) Pick One:
1.) 3×6 Towel Pull Ups
2.) Farmer Carry (Single arm or double) your choice of distance 😉
3.) Partner Barbell Bicep Curls. “you do 10, I do 10” for 10 Rounds. Just the bar.
4.) 3 x 15 Single DB Skull Crushers: (Like this vid but with no band)


For Time:
20 Toes-To-Hands

40 Shoulder Taps
20 Toes-To-Hands

60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

100 Chair Dips
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??

Shoulder Taps Demo: (Left+Right= 2 reps)

Toes-To-Hands are like Up Downs, but you stay down and just jump your feet in and back out while in the plank position. It’s an ab intensive movement so bring those feet up as high as possible on each rep!


For Time:

1 Round: (0-5min.)
Run 1000m

5min. AMRAP:
10 DB Floor Press 45/25s
12 DB Deadlifts 70/45s

1 Round: (10-15min.)
Row 1000m

5min. AMRAP:
8 DB Floor Press 45/25s
10 DB Deadlifts 70/45s

1 Round: (20-25min.)
Assault Bike 1 Mile
*0.7 Miles for Ladies

5min. AMRAP:
6 DB Floor Press 45/25s
8 DB Deadlifts 70/45s

Notice the different reps on the AMRAPs each time. As you get more and more tired, I shorted the reps to keep you moving.

If you don’t have a bench for any reason, floor press is fine!

Da Daily D:

20min… Running Clock…
10 DB Strict Shoulder Press 35/20+
immediately into;
10 DB Upright Rows 35/20+
immediately into;
10 Burpee Deadlifts in your DBs (Same DBs)
Rest 60sec.

Go fast , but with good form and Repeat this until the time is up! Should be able to get 7+ Rounds. If you have extra time, you can just go until you hit 10 Rounds.

*The Upright rows are… Palms facing your quads and pulling your elbows to your ears. Just like an upright row with a bar, but with DBs.

*For the weight, shoot for something you can get all the strict press sets unbroken. If you have to eventually push press the last 2-3 later on that’s fine!

Full Body Aesthetics:

Legs: DB Spilt Squats (3×10 on ea. leg)*5% more than day 1
Superset with;
Banded adductors (inner thigh) to failure (20 rep range on tension)
Rest 90sec. Repeat for 3 total sets.

Chest: Banded Flat DB Chest Press (3 x 15-20 reps)
Really Stack those bands and make this nasty. If you have access to add hanging KB’s to an actual barbell, do that. Will post a video link for both below. Rest 90sec After each set.

Back: Single Arm High Row (lying)
3x Max reps on ea. arm
Rest 60sec After each set.
*Have a barbell? Superset with 15-20 reps of barbell row

Shoulders: Arnold Press (3×10. Both DBs pressing at the same time) *Shoot for 5% more than Day 1

Biceps + Triceps Superset:
Max reps of Underhand Grip Tricep Pull-downs with pipe or broom stick (max reps)
immediately into;
Max Single DB Bicep Curls (hand on the side in a somewhat hammer position) *Shoot for 25-30 reps here. So a lighter DB today
Rest 90sec. After Each Set

Calves instead of Abs today: Standing DB Cal Raises. 100 reps for quality, but still at a good pace. Pause at the top of each rep for a slight sec. Heavy as you can, but be realistic. If you never do these, keep it light. Should take about 7-10min if you do it right.

Categories: WOD