Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Aug 14th 2020

Strength & Conditioning:

Every 2min. x 3 Rounds:
10 Pull-Ups
3 Thrusters (climbing)
Every 2min. x 3 Rounds:
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
Every 2min. x 3 Rounds:
3 Muscle Ups
1 Thruster (climbing)

*This is a great day to practice your Kip or Butterfly since the #’s are so low. Scaling can be 10/8/6 with just pull-ups the whole time. Try to hit a Max Thruster by the end.

For Time:
100 Alt. DB Snatches 50/35
50 DB Power Cleans 50/35s
*EMOM 7 Wall Balls 20/14

*Start with the Wall Balls
*You may break up the snatches and cleans in any format you like πŸ™‚

*RX+ 30/20lb ball
*Time CAP: 16min.


For Time:

Inner Thigh Ab Complex (right leg)
Squat Jacks

immediately into;

Inner Thigh Ab Complex (left leg)
Squat Jacks

Inner Thigh Ab Complex Demo:
You need a chair or bench for this one! Watch the video carefully for the complete break-down. This one is SPICY and we are super pumped to show you this new combo! Tag yo friends πŸ˜‰

Advanced: Keep your leg straight versus bent on the chair or bench. MUCH more inner thigh intensive!

Movement Demo:


“The Big Sexy”

16min. EMOM: “Arms”
Min. 1) 12/9 Cal Row
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max DB Hammer Curls

Rest 3min.

16min. EMOM: “Legs”
Min. 5) 12/9 Cal Assault Bike
Min. 6) Max Heels Elevated Goblet Squats 70/50lb.
Min. 7) 12/9 Cal Assault Bike
Min. 8) Max DB Deadlifts 70/50s

We haven’t done this in a while πŸ™‚

* For the “Max” sections, try and work for 40sec. so you get a little rest. And don’t go fast on the movements today. Keep form and time under tension a priority.

Heels Elevated DB Goblet Squats:

Da Daily D:

8 Heel Elevated Goblet Squats with a 30X0 Tempo
Immediately into;
12 Toes-To-Bar
Immediately into;
16 Push-Ups

Rest 60sec. Repeat For As Many Rounds As Possible in 20min.

Elevated DB Goblet Squats:

30×0 Tempo = 3 second descent, 0 seconds at the bottom, explode up, 0 seconds at the top… Repeat.

Weight: Heavy as possible 70/50+

Full Body Aesthetics: Day 12 Cycle 2

High Intensity Full Body Day!

Legs: 100 Heels Elevated DB Goblet Squats

Chest: 100 Decline Push-Ups

Back: 100 Renegade Rows (50 on each arm. Do all 50 before switching) *Ads a little ab work today πŸ™‚

Shoulders: 100 Barbell Upright Rows.

Triceps: 100 Banded Pull-Downs

Biceps: 100 DB Hammer Curls (holding both and curling both at the same time)

Calves: 100 Standing Calf Raises
*Barbell with bodyweight on there preferred, but standing DB raises with DBs at your side is fine too.

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. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the first cycle. (that started on 4/20/2020)

Categories: WOD