Strength and Conditioning, Bodywork, Sweat, Da Daily D and Full Body Aesthetics WODs Wed July 1st 2020

Freedom WOD incoming!!!

Strength & Conditioning:

EMOM x 5min.
3 Power Snatches

EMOM x 5min.
2 Power Snatches

Rest 90sec.

EMOM x 5min.
3 Power Clean & Jerks

EMOM x 5min.
2 Power Clean & Jerks

Rest 90sec.

EMOM until you finish 75 Burpees…
Min. 1) 18/14 Cal Row
Min. 2) Max Burpees

For the score, put in your heaviest snatch and clean and jerk numbers together.

On the lifting… I just want you to go by feel. Ideally you go up in weight here and there, but if you just wanna stick with lighter weight and form, that’s cool too.


Part 1) Fun Conditioning Piece:

Play the song “Roxanne” by “The Police.” Every time he says the word “Roxanne” in the song — do 1 burpee! Be careful though, he doesn’t always say the full word and sometimes there’s a few back to back. Will bring some serious smiles out today 🙂

Part 2)  Full Body Circuit:

2 Rounds For Time:
50 Shoot Through Complex’s
100 Chair Step-Up’s (L+R= 1)

*You need 2 chairs or 2 benches

Here is a YouTube link to the Roxanne song:

Shoot Through Complex:
(So you’re doing a push-up, shoot in, dip, shoot out. That’s 1 rep)


15min. AMRAP:
12 Front Rack Lunges 75/55lbs.
12 Wall Balls 20/14lb.
12 Cal Row

5min. EMOM:
Min 1: Max Slam Balls 30/20lb.
Min 2: Plank
Min 3: Max Slam Balls
Min 4: Plank
Min 5: Max Slam Balls

15min. AMRAP:
12 Overhead Squats (just the bar)
12 Toes to Bar
12 Cal Bike

*2 min rest between sections

RX+ is 75/55lb bar for the OHS.

Da Daily D:

7 Rounds:
7 Handstand Push-Ups
7 Thrusters (45/30s)

Immediately into;
7 Rounds:
7 Knees-to-Elbows
7 Burpee Deadlifts (45/30s)

Advanced Options:
1.) Do your HSPUs in the DBs
2.) Use 50/35s
3.) Both 1 and 2

Full Body Aesthetics:

8-10 Single Leg RDL’s on each leg (barbell). Rest 90sec. Repeat for 4 Total Sets.

8-10 Barbell Incline Bench Press. Rest 90sec. Repeat for 4 Total Sets

12-15 Barbell Bent Over Rows (supinated) Rest 90sec. Repeat for 4 Total Sets.

50 Barbell Strict Press
40 Barbell Strict Press
30 Barbell Strict Press
20 Barbell Strict Press
10 Barbell Strict Press
*Rest 60sec. Between Sets
*Go up in weight after each set
*Start LIGHT. You set as a male may be like this: 65/75/85/95/105
*It’s ok if you break a few times, it’s expected, just keep it short.

Bicep/Triceps: (Use videos 1 and 2 in the link below)
12-15 Banded Single DB Bicep Curls
Immediately into;
12-15 Banded Double DB Tricep Extensions
Rest 60sec. Repeat for 4 Total Sets

As fast as possible…
40 CrossBody Toe Taps
40 Sit-Ups
30 CrossBody Toe Taps
30 Sit-Ups
20 CrossBody Toe Taps
20 Sit-Ups
10 CrossBody Toe Taps
10 Sit-Ups

Toe Tap Demo:

Categories: WOD