Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Oct 2nd 2020

Strength & Conditioning:

A.) Superset: 4 Total “Working” Sets.
8-10 Strict Barbell Press (Climbing each set. Start at about 60-70% effort)
Superset with;
10-12 Incline DB Seal Rows
Rest 90sec.
B.) For Time:
Deadlifts 185/155
Box Jumps 24/20″


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:


2 Rounds:
25 Cal Bike
25 DB Deadlifts 70/50/35s

2 Rounds:
25 Cal Row
25 Box Jumps 24/20″

2 Rounds:
25 Burpees
25 Wall Balls (20/14

(27-35min.) Try and finish…
100 Hanging Knee Raises with a 10/5lb. DB.

Ladies: 18 Cals for all cardio/burpee pieces.

ADVANCED: Complete 30 cals and 30 reps of each of the first 3 sections.

Earn that rest break by going fast! Can’t finish each section with enough time to get a break? Just cut the numbers a little.

Da Daily D:

3min. AMRAP:
2 DB Devil Press 35/20s
5 Pull-Ups
20 Double Unders
1min. REST

*Repeat for 5 Rounds. Start where you left off for scoring. You should be moving fast!

“Cheif” style, but with different movements.

Full Body Aesthetics: Day 26 Cycle 3

Thursdays and Sundays are always rest days on this program so this is the 5th workout this week (ideally done on Saturday) but if you prefer to workout 5 days in a row and have your weekends off complete this today!

50 Front Squats
50 Back Squats (10-20% heavier)
*Make sure the weight is heavy to start and that it takes about 4-5min. to finish each 50 reps. Most people are significantly stronger with back squats. That’s why I added a weight increase there.

100 Incline Barbell Bench Press

100 Strict Pull-Ups (regular grip)

100 Standing Lateral DB Raises

100 Feet Elevated Weighted Dips

100 Reverse Grip Barbell Curls (for weight on this one, just the bar should be good)

5 Rounds:
1min. Of Max Weighted Barbell Calf Raises (Use something you can get about 10-15 reps at a time)
Immediately into;
1min. Of Weighted Plank (Use whatever you used on day 15 on this cycle)
–No Rest Between Rounds–

**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