Strength and Conditioning, Bodywork, Sweat, Da Daily D & Full Body Aesthetics WODs Thurs July 2nd 2020

Freedom WOD incoming!!!


Strength and Conditioning:

A.) Butts and Guts Take 2!
8-10 Landmine Curtsy Lunges on ea. leg
Superset with;
15-20 DB Russian Twists (Heavy as possible. L+R=1)
Rest 60-90sec. Repeat for 3-4 Total Sets. 18min. Window.

Score is the weight on the Curtsy Lunges.
Video Demo:
*Make sure you lean hard into the plate so your body is at an angle
*Anchor the end of the barbell inside a HEAVY plate
B.) 10 Rounds For Time:
10/7 Cal Assault Bike or 8/5 Cal Row or 100m Run
15 American KB Swings 53/35lb.

ADV is 70/53lb. KB


Part 1) Fun Conditioning Piece:

Like yesterday, but we have a new song and format!

Song: “Flower” by Moby

Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.

Part 2) Full Body Circuit

3min. AMRAP:
4 Up Downs w/ a double shot
8 Crossbody Toe Touches (L+R=2)
12 Lateral Lunges  (L+R=2)

Rest 1min. Repeat for 5 Total Rounds. (20min. Total)

Part 3) Core Burner

Accumulate 3min. of a “Hollow Hold

*Go as long you can on the first hold. Then keep chipping away at whatever is left with as little rest breaks as possible. Make it hurt! Have your phone stopwatch nearby so you can pause when/if you fail a set.


20min. AMRAP:
50 DB Bench (45/25s+)
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Push-Ups
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Burpees
50 Double Unders
10 Single Arm Devil Press (5ea. arm)

*Every 5min. you get a 1min. REST

(Rest 4min.)

12min. to get as far as possible…
6 – 9 – 12 -15 -18
Cal Row
Cal Bike
30 ft Shuttle Runs

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:

Thursday is typically the rest day so this is Friday’s.  You can rest today or do this today if you prefer to workout 5 days in a row and have the weekend off. 

Legs: DB RDL’s (banded for extra tension) 3 x15-20 with 30X0 Tempo
** Superset with Banded Hip Abductors 3 x 15-20

Chest: Banded Incline Push-Ups 3 x Failure with 30X0 Tempo (Put your feet on a 12-15″ box or something similar)

Back: Towel Pull-Ups 3×10 (scaled options are in video demo)

Shoulders: Bulletproof Shoulder Complex 3×15
*You only need light weights for this, a light band, or even random 2-5lbs items around house. A water bottle would be perfect.

Biceps: CrossOver Hammer Curls 3×10-15

Triceps: Banded Tricep Pull-Downs 3x Max (Make the tension so that you do not get more than 25-30 reps)

Abs: 100 Banded Ab Crunches (Keep a slower controlled motion and squeeze every rep. This may take upwards of 10min. to finish if you do it right. No rest until the 100 is done. You will break eventually, but try to get right back on it!

Stay on the same movement untill all sets are finished.

Rest 60-90sec. After Each Set.

Do not count light warm up sets. Once you feel as though you are at about 60% and above they count.

Ab Crunch:

Towel Pull-Ups with scaled options:

CrossOver Hammer Curls:


Hip Abductors:

Categories: WOD