Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Oct 30th 2020

Strength & Conditioning:

A.) Push Press (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
Few attempts at a 1RM!
*Make sure you don’t jerk it! Knees bend for the push and then they never bend again! They only straighten and lock out as your arms lock out.
Complete one “21” set of Hanging Knee Raises Between Sets
**Make it harder by adding weight. The Demo video shows with weight and adds another 7 at the end with no weight. That would be an advanced option if you want try it!


B.) 18min. to finish…
Front Squats 75/55
American KB Swings 53/35
*10 Strict Pull Ups After Each Set (5 total)

*ADV is 10 Weighted Pull Ups after each set



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:


Every 3min. x 5 Rounds
15/12 Cal Bike
15 Toes to bar
10 DB Russian twists  35/25

3min. rest

Every 3min. x 5 Rounds
15/12 Cal Row
15 American KB Swings 53/35
10 Front Rack Lunges 95/65

Get as far as possible in 6min…
Double Unders

Da Daily D:

For Time:
1,200 meter Run
30 Devil Press 25/15s
800 meters Run
20 Devil Press 25/15s
400 meters Run
10 Devil Press 25/15s

Time Cap: 20 minutes

Feel free to make it extra brutal with heavier DBs like 45/30s but it’s a lot of reps so I chose DBs that were on the lighter end.

A nice in between weight would be 35/25s. If you’re pretty good at this movement and this 25/15s feel a little light, I definitely recommend scaling up a little.

Full Body Aesthetics: Day 19 Cycle 4

Thursdays and Sundays are rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

10-12 DB Close Stance Hack Squat against a wall or with foam roller. Rest 90sec. Repeat for 4 Total Sets.

Chest + Back Superset:
1min. of Incline Single DB Cleavage Cutters
Immediately into;
1min. of Regular Pull-Ups (wide grip)
90sec. Rest. Repeat for 3 Total Sets

Bicep Tricep SuperSet:
2 Rounds with no rest between:
30sec. of Banded Tricep Pulldowns w/ Pipe or Broomstick
Immediately into;
30sec. DB Bicep Isometric hold at 90 degrees (1 DB in each hand held in the hammer position)

*Both rounds = 1 set. After a full set, rest 1min. Repeat for 3 total sets.

Max DB Front Raises
Immediately into;
Max Banded Pull Aparts (Palms Up versus down like we usually do)
Rest 90sec. Repeat for 3 Total Sets

100 Seated DB Calf Raises
*Go at a pace that keeps good form and go slower if you only have very light weights. If you never lift calves, then maybe only do 50 of these because you will get SUPER sore.

Categories: WOD