Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri July 10th 2020

Last chance for photos, tomorrow morning 8am, 9:30 and 12pm.

Strength & Conditioning:

A.) Butts & Guts Superset: 18min. to finish. Score is just the weight used on the booty section. Start light on those, like 45/30s.. Then you can probably build to 70/50s.
7 Banded DB RDL’s
7 Banded DB Long Lunges (step as far back as you can)
*7 reps of each movement on each leg
*Do both exercises on the same leg before switching legs

7 Landmine Sit-Ups (right)
7 Landmine Sit-Ups (left)
7 Landmine Sit-Ups (both arms)
Rest 90sec. Repeat for 4 Total Sets

Landmine Sit-up Demo:

Banded RDL & Lunge:

B.) 50-40-30-20-10
Russian KB Swings 70/53
*15/12 Cal Assault Bike or 12/9 Cal Row or 100m Run After Each Set

Time CAP: 18min.



50 Bulgarian Split Squats with a 30X0 Tempo

30sec. of Seated Ab Circles
30sec. of Drunken Mountain Climbers
30sec. of Seated Ab Circles (other direction)

Rest 30sec.

30sec. of Star Plank (right)
30sec. of Starfish Sit-Ups
30sec. of Star Plank (left)

Rest 30sec.

30sec. of Bicycle Abs
30sec. of Heel Touches
30sec. of Russian Twists

Rest 30sec.

50 Bulgarian Split Squats with a 20X0 Tempo

*Same Ab Sequence as above

50 Bulgarian Split Squats with no tempo. Just get them done

Total, you’re doing the split squats 3 times and the ab sequence 2 times. Looks more complicated than it actually is.

Here’s a bunch of video demos because there are some weird names in there.

Bulgarian Split Squats:

Seated Ab Circles:

Drunken Mountain Climbers:

Starfish Sit-Ups:

Star Planks:

Heel Touches:

Bicycle Abs:


1 Round:
500m Row
30 Close Stance DB Squats (50/35lb.)
15 Pull-Ups

3 Rounds:
20 Alt. DB Snatches (50/35lb.)
60 Double Unders

1 Round:
500m Row
30 Close Stance DB Squats (50/35lb.)
15 Pull-Ups

3 Rounds:
20 Alt. DB Snatches (50/35lb.)
60 Double Unders

1 Round:
500m Row
30 Close Stance DB Squats (50/35lb.)
15 Pull-Ups

Max Push-Ups!
Can anyone bang out 100?

Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.

If you want to beef it up a little, you can go up in weight on the DB Squats on the 2nd and 3rd rounds.

Close Stance DB Squats Demo (Except hold the DB vertically):

Da Daily D:

“Butts and Guts Marathon”

Every 2min. Until you fail or give up đŸ˜‰
50 Double Unders
15 Sit-Ups
5 Heels Elevated DB Goblet Squats 50/35lb

*If you get 10 rounds, you can stop or keep going for bragging rights!

*Advanced can try a 70/50lb.

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. 

High Intensity Full Body Day

Legs: 100 DB Step-Ups (heavy as possible)

Chest: 100 Incline Bodyweight Push-Ups

Back: 100 Regular Grip Pull-Ups

Shoulders: 100 Banded Pull Aparts

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

Triceps: 100 Banded Tricep Pull-Downs with pipe or broom

Abs: 105 Hanging Knee Raises (Add a 10lb DB or a band for extra resistance)
*Rep scheme is 5 oblique right side, 5 oblique left side, 5 regular front knee raises. So 7 rounds of that = 105 reps

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 last week.

Categories: WOD