Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri July 24th 2020

The outdoor area is ready for classes! Let’s kick some Covid butt and keep on rollin!

Strength & Conditioning:

A.)12min. EMOM:
Odd Min.) 10 Toes-To-Bar or 15 V-ups
Even Min.) 2 Power Snatch (climbing)

immediately into;

B.) 12min. EMOM:
Odd Min.) 10 Toes-To-Bar or 15 V-ups
Even Min.) 2 Thrusters (climbing)

*Start at about 60% effort and climb a little each round. Thrusters are from the ground. You can NOT dip under the bar on the way up. Lock those knees out!
B.) Get as far as possible in 10min…
Alternating DB Snatches 45/30lb.
Wall Climbs

Those wall climbs though… Gunna get spicy 🙂 Doubtful that anyone will finish, so don’t worry about that.

Wall Climb Demo:


“BIG Chipper Friday”

For Time:
100 Chair Step-Ups
100 Chair Dips
100 Jumping Jacks
100 Bodyweight Russian Twists (L+R = 1)
50 Chair Step-Ups
50 Chair Dips
50 Jumping Jacks
50 Bodyweight Russian Twists (L+R = 1)
25 Chair Step-Ups
25 Chair Dips
25 Jumping Jacks
25 Bodyweight Russian Twists (L+R = 1)

*Beginners: Put a 20min. Time CAP on this and start from the bottom up.

– Ideally you will use the same chair for step-ups as you used for the dips.

Chair Dips Demo:

Chair Step Up Demo:


For Time:
Wall Balls (20/14)
Box Jumps (24/20″)
American Kettlebell Swings (53/35lb)

*Run 400m After Each Set

This is the classic Hero WOD called, “Morrison,” but with a 400m run added in.

Time CAP: 35min.

Da Daily D:

7 Rounds For Time:
400m Run
29 Goblet Squats with (1) 45/30lb DB

Daily D version of the CrossFit HERO WOD “Manion.”

Goblet Squat Demo:

Hopefully you can get outside today to perform this workout with all that’s going on. If not, consider switching out the run for 2min. of single unders.

Full Body Aesthetics: Day 27

High Intensity Full Body Day!

Legs: 100 Barbell Back Squats

Chest: 150 Decline Push-Ups

Back:  (Same back piece as last week, but try a little more weight this time)
100 DB Bent Over Rows with this rep scheme:
40 reps right arm
40 reps left arm
30 reps right arm
30 reps left arm
20 reps right arm
20 reps left arm
10 reps right arm
10 reps left arm

Shoulders: 100 Lateral DB Raises

Triceps: 100 Single DB Tricep OverHead Extensions

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

Abs: 100 Plate Sit-Ups
(25-35lbs. should be good for most guys. 15-25lbs. for most gals)

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