Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Sep 25th 2020

Strength & Conditioning:

“Flex Friday”

5min. of Max Cals on the Rower

5min. of Max Flat DB Bench Press

5min. of Max Kipping or Strict Pull-Ups

5min. of Max DB Lateral Raises

5min. of Max Russian KB Swings 70/53

5min. of Max Double Unders


The goal is pick a weight you can do between 10-15 reps with on the first set, and then rest about 10-15sec. and keep chipping away with sets of 6-8 reps. This meant to be more of a bodybuilding/durability day. Good quality reps, a little pump, topped off with a decent amount of sweat. Days like today are crucial for long term sustainability so have fun, get those reps in, and look forward to being sore tomorrow ๐Ÿ˜‰

ADVANCED option:
*Swap the pull-ups out for muscle ups


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:


3 Rounds:
400m Run
30 Push Press 50/35s
20 DB Deadlifts 70/50s
10 Toes-To-Bar

15min. to finish…
10 Rounds:
30 Double Unders
3 Devil Press 50/35s

For Time and Quality:
100 Russian Twists with 25/15lb. DB
(Left + Right = 1 rep)

The only rest you get is if you finish a secrtion early. So… Go fast ๐Ÿ™‚ Have everything setup so that you can go right into the next section. Go heavy on the deadlifts! Get atleast 1min. rest before going to the next section. So, no matter where you are, just STOP and chill before the next piece. Trust me, you’ll want that little breather.

Da Daily D:

20min. AMRAP:
8 Alt. DB Snatches 50/35lb.
10 Push-Ups
12 Air Squats

At the 10min. mark switch to DB Hang Clean and Jerks. Both DBs at the same time. Swing the DB’s outside your hips with your feet shoulder width. Then bring them both to your shoulders and Jerk. Spicy little combo.

Full Body Aesthetics: Day 19 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!

High Intensity Full Body Day!

100 Bulgarian DB Split Squats (100 on each leg)

100 Alternating DB Push-Ups (50 on each arm)

100 Landmine Rows on each arm

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

100 Incline Single DB Skull Crushers

100 DB Supinated Curls
*Try for either the same weight as last week, but with a little faster finish time or something just slightly heavier. DO NOT rush the reps though. Nice and controlled reps.

100 Calf Raises with a DB in each hand. For weight, try to make sure it’s something you can get done in about 5min.
Then… Go immediately into;
100 Starfish 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). Thatโ€™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