Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Sep 18th 2020

Strength & Conditioning:

A.) 35min. running clock…
6-8 Bench Press (Heavy as possible)
10 Pull-Ups (Strict if possible)
15/12 Cal Assault Bike or 12/10 Cal Row or 150m Run

Rest 90sec. After Each Round

*For the weight, think of something you can do unbroken ideally the whole time, but also gets challenging on the last rep each round. If you break 1 time it’s ok, but no more. Pull-Ups may be any grip you like and can be broken up if needed.

Extra Credit:
4 Rounds:
20 Russian Twists with 45/30lb DB
20 Sit-Ups (with feet anchored on DB)
*Left+Right = 1 rep)

Fun little interval bodybuilding day. It’s good for you to slow things down a little bit here and there. However, beware, this is still harder than you think if you crank that bike! Score is just the weight you used on bench. You can put your rounds on the board to give others a reference point 🙂


“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:


Every 6min x 5 Rounds:
400m run
30 wall balls (20/14lb.)
20 DB lunges (35/20s)

Rest 3 min.

TABATA (20 sec on/10 sec off) x 8 rounds
Banded lateral walk
(Alt every step, so left, right, left, right… etc)
Immediately into…
TABATA (20 sec on/10 sec off) x 8 rounds
“T-Bag” Squats

*For the banded walk, keep the band around your ankles and push your knees out. Never bring your feet completely back together. Always leave about 12 inches of space during every step.

*For the TABATA, you’re staying at each station for 4min. So that whole section is 8min. total.

*T-Bag Squat DEMO:

Da Daily D:

For Time:
100 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups

Rest 1min.

Repeat For 5 Rounds. Score is your SLOWEST round. Try and stay within 5-10sec. of every round. So you’re going HARD, but not everything you have.

This gunna be a tough, but very fun 1!

Full Body Aesthetics: Day 12 Cycle 3

High Intensity Full Body Day!

100 Landmine Lunges (50ea. leg)

100 Decline Push-Ups

2 Rounds:
25 Regular Grip Barbell Rows
25 Supinated Grip Barbell Rows

100 Barbell Shrugs
*Start on the lighter end and add weight after every 25 reps.

100 Banded Tricep “pull” downs

100 DB Supinated Curls
*Honestly, even like 10-15lb. for men on this gets really hard. Don’t go too heavy. We already did a lot of pulling on the back portion.

100 Weighted Hanging Knee Raises
*Just 10lbs. for men is usually the sweet spot. 5lbs. for women.

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 2 cycles.

CYCLE 1 (5 Weeks) Starts on 4/20/2020 and only requires dumbbells, a pull-up bar, and a resistance band.

CYCLE 2 (5 Weeks) Starts on 5/25/2020 and will require dumbbells, a pull-up bar, a barbell (with plates), and resistance band.

**Suggested that all new members start on 4/20

Categories: WOD