Strength & Conditioning, Bodywork, Sweat, Da Daily D and Full Body Aesthetics WODs Sat June 27th 2020

Big things coming for us everyone! We are distancing ourselves from the CrossFit name since their insensitivity to current events. You’ll be seeing us gradually changing things over the next few weeks and months, if you have any questions please let me know.
30 Day Nutrition Check Up comin at ya! Mixing it a little bit with some intermittent fasting along with macro counting. Talk to Jenny to get signed up just $20 and 30 days! Let’s do this!

Strength & Conditioning:

30 Rounds Per Partner :
1 Power Clean (225/155)
3 Strict HSPU
5 Wall Balls 30/20
*** You go, I go style. ***

Another cool option for this workout is use to go up in weight every 10 rounds. So you would start with a challenging weight, but add aditional weight 2 more times. Mostly an advanced option for you really strong peeps, but this can also work well for scaling. Maybe start at 185/135, then 205/145, then 225/155 kinda style


5 Rounds:
Min. 1) 1 Arm Up Downs
Min. 2) Russian Twists (L+R=1)
Min. 3) Chair Dips
Min. 4) Squat + Cross Crunch
Min. 5) Jumping Jacks
Min. 6) REST!

Shoot for max reps in each minute! On minute 6 you get a 1 minute rest and REPEAT!

Can you get over 500 total reps


In Teams of 2:

Today, both partners are working AT THE SAME TIME.

Station 1:
300/225 Cal Assault Bike

Station 2:
200 Devil Press 35/25s

100 Toes-To-Bar
100 DB Russian Twists 35/25lb.

Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs as many Devil Press as possible – after 60 seconds, partners switch.

Every minute, partners switch and keep chipping away at the remaining reps.

After you finish, you have until the 35min. mark to try and finish the cash out section. On this section only 1 person works at a time (like usual). L+R = 1 rep on the twists.

Going to be a FUN ONE!

Da Daily D:

10 Rounds:
10 DB Lunges 45/30s
10 DB Russian Twists 45/30
50 Double Unders
Rest 30sec.

Time CAP: 20min.
*Try and stay unbroken on everything. If you know you won’t be able to do that going into it, then scale it right off the bat.
*Score is slowest round
*Left + Right on Twists = 1 rep

Full Body Aesthetics:

Legs: Heel Elevated DB Goblet Squats (3×10 with a 40X0 Tempo)

Chest: DB Floor Press (3×10 with a 40X0 Tempo)

Back: Strict Pull-Ups (3 x Max Effort. Wide Grip. If your max effort is less than 6-7 then add a band for help and if your max is more than 15, then add a band for resistance. Anchor around your waste and a DB.)

Shoulders: DB Upright Rows (3 x 10-15 reps)

Biceps: DB Hammer Curls (3×10-15 reps. Perform both sides at the same time)

Triceps: Single DB Skull Crushers held laterally (3×10-15) *Add band for extra tension

Abs: DB Overhead Sit-Ups (100 reps as fast as possible) *For weight suggestions on this one, pick something you can do about 20-25 unbroken on the 1st set.

*Rest 60-90sec. After Each Set
*ONLY working sets count. Everyone will most likely have 1-2 warm-up sets to get the muscles warm and moving.

Categories: WOD