Strength and Conditioning, Bodywork, Sweat, Da Daily D & Full Body Aesthetics WODs Fri July 3rd 2020

Freedom WOD incoming!!!

Strength and Conditioning:

A.) 3-4 Total Sets, within 18min. window
6-8 Barbell Push Press
Superset with;
10-12 DB Seal Rows
Rest 90sec. between sets.

*Climb in weight each set. Remember, NO dipping under while that bar rises up. (that’s a jerk, not a push press ๐Ÿ˜‰

Seal Row Demo: (You can use weights to bring the bench up or boxes)

B.) 20min. to get as far as possible….
400m Run
40 Wall Balls 20/14
40 Kipping Pull-Ups
400m Run
30 Wall Balls 20/14
30 Kipping Pull-Ups
400m Run
20 Wall Balls 20/14
20 Kipping Pull-Ups
400m Run
10 Wall Balls 20/14
10 Kipping Pull-Ups


Part 1.) Conditioning + Core
50sec. Plank
50 Jumping Jacks
50sec. Plank
50 Jumping Jacks
50sec. Plank

Part 2.) Full Body Circuit – How Far Can You Go!?
Every 60sec. For 3 Rounds:
5 Burpees
5 Air Squats
5 Straight Leg Sit-Ups (Bad Girl Style)

Immediately into;

Every 60sec. For 3 Rounds:
6 Burpees
6 Air Squats
6 Straight Leg Sit-Ups (Bad Girl Style)

Immediately into;

Every 60sec. For 3 Rounds:
7 Burpees
7 Air Squats
7 Straight Leg Sit-Ups (Bad Girl Style)

*Keep Adding 1 Rep Every 3 Rounds Until You Eventually Fail

Straight Leg Sit-Up Bad Girl Style:


35 min to finish…
60 Cals of Choice

Wall Balls (20/14lb.)
Box Jumps (24/20″)
Air Squats

60 Cals of Choice

Wall Balls (20/14lb.)
American Kettlebell Swings (70/53lb.)
Air Squats

60 Cals of Choice
*no rest between sections

Da Daily D:

For Time:
Alt. DB Snatches (50/35lb.)
*50 Double Unders After Each Set

Anchor your feet under the handle of the DB to lock you down and give you a little more speed on the sit-ups.

Alternate option if available: Do kettlebell snatches if you have access.

Full Body Aesthetics:

Since, Thursday is typically the rest day and I posted Friday yesterday (see below); this is Saturday’s programming if you would prefer to train 5 days in a row and rest over the weekend.ย 

Legs: 100 Walking DB Lunges (Try and walk about 10 steps before turning around. These hit your legs and glutes different than regular ones in place)

Chest: 100 Close Grip DB Push-Ups

Back: 100 Renegade Rows (50ea. arm)

Shoulders: 100 Banded Pull Aparts

Biceps: 100 Banded Bicep Curls (Palms up the entire time)

Triceps: 100 DB Skull Crushers with 2 DBs

Abs: 100 Hanging Knee Raises (Can add a 10lb DB or a band for extra resistance)

Details: Once a week I typically do a circuit version of the program to switch things up, speed up the amount of time spent in the gym, and get a good sweat in.

Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, rest 90 seconds and move onto the next station. If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.

As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. Thatโ€™s why I put the 10min. CAP though, incase you overshoot. Just remember these numbers for next time.

Renegade Row:

Banded Pull Aparts:

Hanging Knee Raises:

Categories: WOD