Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Sep 11th 2020

Strength & Conditioning:

A.) Big Lift Superset
6-8 Back Squats (Climbing. Try and build to a max by the last set)
Superset with;
3 Power Cleans (Climbing. Try and build to a max by the last set)
*Rest 90sec. After Each Set. Repeat For Total 4 Sets.
B.) For Time: (CAP: 15min.)
150 American KB Swings 53/35lb.
*EMOM complete 4 Front Squats 135/95lb.
*Start with 4 Front Squats

ADV 185/135lbs.
70/53lb. KB
Both πŸ™‚


For Time:
250 Up Downs!

Video Demo:

This is by far one of our most popular bodyweight workouts we have ever posted and it’s always fun to retest and see how much better you can do on it!

It is such a simple movement, but after about 100, it does get a lot harder than it looks! However, it can definitely be done ANYWHERE and it is oddly very fun if you have a buddy to do it with!

ADVANCED: 500 Up Downs!

*I have seen several people finish the 500 rep version in 25min. or less.


You can do the 250 version with weighted vest if you like πŸ™‚


Every 5 min x 5 rounds
10 DB Deadlifts 50/35s+
10 Toes-To-Bar
500m Row
Go hard! You want at least 2 min of rest each round… you SHOULD need it. Let’s go.

Rest 5 min.

For time: (10min. Time CAP)
100 Russian Kettlebell swings (70/53lbs)
*EMOM 10 Sit-Ups
*Anchor your feet around the KB

(Please scale to 5 TTB if you start breaking.. they need to be unbroken and fast!)

Go for 70/50s on part 1 if you can!

Da Daily D:

20min. EMOM:
Min. 1) “complex”
Min. 2) 60 Double Unders

3 DB Power Cleans 50/35s
6 Push-Ups
9 Air Squats

Advanced Rep Scheme: 5/10/15

*Only one side of each DB has to hit the ground, but I need your elbows to show completely in front of you. If your elbows are still facing down as you do the rep, it’s a shit rep. Get it together πŸ™‚

Full Body Aesthetics: Day 4 Cycle 3

12-15 Overhead Landmine Lunges on each leg
Immediately into;
12-15 Weighted Hanging Knee Raises
Rest 90sec. Repeat for 4 Total Rounds

10-12 Flat DB Bench Press with a 30X0 Tempo
Immediately into;
10-12 DB Bent Over Rows on each arm
Rest 90sec. Repeat for 4 Total Rounds

10-12 Bullet Proof Shoulder Complex’s
Rest 90sec. Repeat for 4 Total Rounds

15-20 Banded Single Dumbbell Skull Crushers
Rest 60sec. Repeat for 4 Total Rounds

Max Unbroken set of barbell biceps curls. Men use a 45lb. bar. Women use a 35lb. bar. Use a 20X0 Tempo (2sec. on the way down. No time spent at the top or the bottom. Soon as you rest, it’s over. Rest 60sec. and repeat)
Rest 60sec. Repeat for 4 Total Rounds

Overhead Landmine Lunges:

Weighted Hanging Knee Raises:

BULLETPROOF Shoulder Complex:

Banded Single Dumbbell Skull Crushers:

Had a few people ask me about combining this program with another program on the app. The answer is NOOO! These things take a while to finish. Usually like 90min. with warm up sets. So… The only thing I would recommend if you have extra time is cardio stuff. Definitely no more weights. Some biking, running, swimming, surfing, or something like that would be perfect. Or you could do the S&C workout and add little pieces of these Aesthetics workouts. Just not all of both.


Categories: WOD