Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Aug 7th 2020

Tailgating, drinks, line dancing ya know a good ole time!

Strength & Conditioning:

A.) Three Position Snatch 
Spend 20min. Working on this:
Position 1.) Above the knee
Position 2.) Below the knee
Position 3.) From the floor

*Rest 1-2min. After Each Set and keep going until clock runs out.

*Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly in front of the bar. Hips at just just enough angle where you can feel it on your hamstrings.

*One of these positions will not feel natural to you and that’s why we do it. Getting through those sticky spots makes ALL the difference.

B.) 12min. to try and finish…
Snatches 75/55
Burpees Over The Bar
immediately into;
Push Jerks 115/75
Toes-To-Bar or Cross Body V-ups

ADV is 135/95 on the Jerks


Every 90sec. x 10 Rounds:
10 Shoot Throughs
10 Quarter Squat Jumps (Right Leg)
30 Seated Flutter Kick With A Clap
10 Quarter Squat Jumps (Left Leg)

Advanced: 15 Rounds
Trying to be shredded by tomorrow? 20 Rounds (30min.)

At some point you may start to fail to get all of that done in 90sec. No problem! Just push it back to 2min.

Video Demo:


10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar

8 Rounds:
8 SDHP’s 96/65
7 Lateral Burpees Over The Bar

6 Rounds:
10/7 Cal Assault Bike
10 Air Squats
10 American KB Swings 53/35lb.

Max Russian Twists with a 5lb plate

Da Daily D:

For Time & Quality:

50 DB Power Cleans

50 Chair Dips

50 Single DB Bicep Curls

50 Single DB Skull Crushers

50 Burpees

Rest 90sec. Between Each Section.

Be sure to challenge yourself on the weight! Ideally each section will take about 5min. to complete. Inevitably, you will be breaking up each sections a few times. No problem! Just keep the rest short and keep chipping away!

Full Body Aesthetics: Day 4 Cycle 2

10-12 Barbell Hip Thrust
Immediately into;
15-20 Banded Abductors (on each leg)
Rest 90sec. Repeat for 3 Total Sets.

Chest + Back Superset:
2 Sets:
15 Flat DB Bench Press
15 Chin-Ups (Underhand Grip)
Immediately into;
2 Sets:
12 Flat DB Bench Press
12 Chin-Ups
Immediately into;
2 Sets:
9 Flat DB Bench Press
9 Chin-Ups

*I used 70s on the DB Bench and it was perfect. You should be shooting for a finish time of 10-12min.

3 Sets of 15-20 Barbell Upright Rows
Rest 90sec. After Each Set.

4 Sets of max effort (feet elevated) dips
Rest 60sec. After Each Set

3 Sets of 12-15 (each arm) Standing Alternating DB Curls.

“Tabata” DB Russian Twists

8 Rounds: (4min. Total)
20 seconds of Work
10 seconds of Rest
**Using a 25-35lb. DB


Categories: WOD