Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri July 31st 2020

Strength & Conditioning:

A.) 20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.

We haven’t done clean and jerk all week, so I would really like some big numbers on these. You may share bars if that makes it easier to increase.

*Not feeling it today? Do 10 Every round with a light weight and just work on form.

B.) 10min. EMOM:
Min. 1) Plank
Min. 2) Max Reps of Weighted Hanging Knee Raises 10/5lbs.*Try to end your knee raises around 45sec. And be sure to get ALL those planks without breaking!


25min. Running Clock…

Squat Jacks

Immediately into;

Straight Leg Sit-Ups
*After Each Set Complete a 1min. Plank (5 total)

Immediately into;

Max Chair Step Ups in remaining time

That first part is gunna be a breather! Then it’s all core and booty from there!

Up Down Demo:

Squat Jack:

Straight Leg Sit-Up Demo:

Chair Step Up Demo:


Every 7min. x 5 Rounds:
500m Row
60 Double Unders
30 Overhead Squats 45/35lb bar
20 Pull-Ups

Score is slowest time! Try and stay consistent!

If it’s a big class, just stagger by 2-3min. for the row. I want everyone to row today. No running or bike. I will accept Ski though (500m).

Da Daily D:

30sec. of work
30sec. of rest

Here’s what you’re doing during that time:
DB Thrusters 45/30s
50 Double Unders Between Each Set

*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min. If you finish the whole workout, go back up in reverse until the 20min. time cap hits.

Full Body Aesthetics: Day 33

50 Barbell Back Squats
Immediately into;
50 Barbell Hip Thrusts
*Build up to a good weight that you can only get 8-10 at a time on the squats with a short break, then try to use that same weight on the hip thrusts. By the time you get there you should be doing sets of 5-6. Total this should take 10min. with the right weight.

100 Incline Single DB Cleavage Cutters

50 Pull-Ups with Regular Grip
50 Chin-Ups with Underhand Grip
*Must finish all 50 before switching grips

12-15 Barbell Shrugs with a 1sec. Hold at the top of every rep.
Rest 90sec. Repeat For 4 Total Sets.

100 Incline Single DB Skull Crushers

50 Barbell Curls with Regular Grip
50 Reverse Grip Barbell Curls

2 Rounds:
25 Landmine Sit-Ups
25 Weighted Hanging Knee Raises
*No rest between rounds

Hanging Knee Raises:

Landmine Sit-Ups

**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 2min. and then move on to 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 (or maybe a big set of 20 and chip away with 7-8 reps at a time). That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the first 2 cycles.

Categories: WOD