Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon July 20th 2020

The outdoor area is ready for classes! Let’s kick some Covid butt and keep on rollin!

Strength & Conditioning:

A.) Back Squat
12 min to build to a Heavy 1-2 rep
20 rep Back Squat (as heavy as possible)

The 20 rep Back Squat Program is back for a few weeks đŸ™‚

This is one of the greatest/hardest  programs you will do in this gym! It builds SO much confidence, leg strength, and literally will change you forever if you just stick with it!

To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY (almost max) 1-2 rep squat… Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. For most people you will be using around 70-75% of your 1RM. Women can do upward of 75-80% usually. You can NOT put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will be adding between 5-10lbs.

B.) 15min. EMOM:
Min. 1.) Max Pull-Ups or Muscle Ups
Min. 2.) 15/12 Cal Assault Bike or 12/9 cal Row or Run to the gas station Driveway on the left side of the alley (150m)
Min. 3.) 5 Front Squats (from the ground) 185/135

For ADV I want you to choose your own weight over 185/135. Make sure you can finish every round. Put your weight in the comments. Maybe 225/145?

*If I had to pick an RX number for the pull-ups, I’d say 15 or 5 muscle ups. However, if you can do a few more, go for it. Just make sure you can finish that bike.

*If you don’t want to be inside for pull ups/muscle ups you can do bent over rows with your front squat barbell


Every 3min. x 10 Rounds:
30 Air Squats
20 Sit-Ups
10 Burpees

Score is your slowest time! So… That means, try to go hard on each round! Then try to stay within 2-3 seconds of every round after that!

Simple, yet SPICY one!


For Time:
400m run
120 Double-Unders
400m run
100 Air Squats
400m run
80 Abmat Sit-Ups
400m run
60 American KB Swings 53/35
400m run
40 Wall Balls 20/14lb.
400m run
20 Burpee Deadlifts 70/50/35s
400m run

Time Cap: 35min.

70/50 is ADV on the last part

Da Daily D:

With a Running Clock in 16 minutes…

Tabata DB Deadlifts
Tabata Toes-To-Bar
Tabata DB Push Press
Tabata Sit-Ups (anchored)

*1 minute Rest between exercises

Tabata = (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.

Score is total number of reps completed in all intervals.

*Weight is 45/30s
*Advanced is 50/35s and 70/50s just for the deadlifts

Full Body Aesthetics: Day 22

10-12 DB Split Squats with a 30X0 Tempo
Immediately into;
Max DB Hip Thrust with 1 DB on your lap
Rest 90sec. Repeat for 3 Total Sets
Hip Thrust Demo:
10-12 Single Arm Incline DB Bench Press with a 30X0 Tempo (10-12 on each arm*)
Rest 90sec. Repeat for 3 Total Sets

For Time: 100 Strict Pull-Ups
*25 Regular Grip (slightly wider than shoulder width)
*25 Underhand Grip (chin-up)
*25 Wide Grip
*25 Narrow Regular Grip

3 Sets Bent Over Lateral Raises to failure. Rest 90sec. Repeat For 3 Total Sets.

3 sets of Banded Single DB Curls to failure. Rest 60sec. Repeat for 3 Total Sets.

3 Sets Of Banded Tricep Pulldowns with an underhand grip to Failure (using a pipe or broomstick)
Rest 60sec. Repeat for 3 Total Sets.

Standing DB Calf Raises
1min. of Max Reps
1min. of Rest
Repeat for 4 Total Sets

Rest as needed between stations. Each Session should be taking between 70-90min.
Categories: WOD