Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon July 27th 2020

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


Mini Triathlon, Sat Aug 15th 9am Fiesta Island 400m Swim, 12 Mile bike, 4 mile run. Friends and family welcome!

Strength & Conditioning:

A.) Back Squat (Week 2 of 20 rep MAX)
12 min to build to a Heavy 1-2 rep
20 rep Back Squat (add 5-10lbs from last week)

The 20 rep Back Squat Program is back for a few weeks ๐Ÿ™‚

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. You should look like you’re shaking at about 14 reps in. Dig Deep!!

B.) 14min. AMRAP:
21 Wall Balls 20/14
15 Cal Row or 20 Cal Bike or 300m Run
9 Deadlifts 225/155

*Because it’s 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30/40-18.


10 Burpees

10 Burpees
20 Lateral Lunges (L+R=2)

10 Burpees
20 Lateral Lunges
40 Sit-Ups

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)

10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 30min??

Lateral Lunge Demo:

Reverse Lunge Demo:


8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
500m Row
30 Devil Press 35/20s

8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
30/20 Cal Assault Bike
30 Devil Press 35/20s

All for time! No Rest!

*35min. Time CAP!
*If you know this is going to be really hard for you, then scale it to 3/6/9 on the reps.
*500m Row can be switched out for a 400m Run or 500m Ski ๐Ÿ™‚

Da Daily D:

For Time:
30 Devil Presses (35/25s)
60 Dumbbell Thrusters
90 Burpees

Short, Sweet, and SPICY ๐Ÿ™‚

Full Body Aesthetics: Day 29

“Big Booty Superset”
3 sets:
7 Banded Curtsy Lunge (right leg)
7 Single Leg RDL (right leg)
7 Banded Long Split Squats (right leg)
Immediately into;
same for the left leg
Rest 90sec. After Each

2 sets:
50 high banded fly’s (right)
50 high banded fly’s (left)
Rest 60sec. Between sets. Must finish all 50 before switching to other side.

3 Sets of Straight Arm Lat Pulldowns to failure. Rest 90sec. After each set. If you do not have this set up in the link, then use a pipe or equivalent like we have in the past.

3 Sets:
15-20 DB Front Raises
Immediately into;
Banded Pull Aparts to failure
Rest 90sec. Between Sets

10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets

3 Sets of Overhead Tricep Extensions (banded with a pipe or equivalent) to failure. Rest 90sec. After Each set.

4 sets of my “28 rep” Hanging Knee Raises complex (Add a 5-10lb DB between your feet)
*Rep scheme is 7 oblique right side, 7 oblique left side, 7 regular front knee raises, then 7 more with no weight.

Here’s a demo on the “28” set:

Remember that this week is a RECOVERY week! If you have been following this fo the last month, it’s time to have a down week and then come back HARD next week. If you want to do some bodyweight stuff or cardio on your off days that’s fine, but LEAVE the weights alone! Trust me, it’s for the best and your motivation will be higher than ever next week. These down weeks are crucial for motivation, strength, and muscle growth.
Categories: WOD