Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Oct 19th 2020

Strength & Conditioning:

A.) Back Squat Lateral Lunge Superset (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
8-10 Lateral Barbell Lunges on each leg.
*Do Not alternate. Stay on 1 side for all reps and the switch.
*Try a little more than last week
Rest 90-120sec. Between Sets

Lateral Barbell Lunge Demo:

B.) Every 3min. x 6 Rounds:
18/14 Cal Row or 300m Run
15 Wall Balls 20/14
Max American KB Swings 53/35lb.

*RX+ 70/53lb
*Tad bit longer cardio than normal for this piece. If you can not finish that in 1 minute or less, scale it to 15/12, or 200m run.
*You have 2 ways to attack this:
1.) Make them little sprints and get a 20-30sec. rest at the end of each
2.) Keep 1 medium pace straight through
… Think about which one works best for YOU to get the best score possible.


40sec. of Work
20sec. of Rest

Until you finish…

50 Rounds Of:
1 Burpee
2 Air Squats
3 Push-Ups
4 Lunges

You goal is to do 2 rounds every 40sec. and finish in 25min. Can you hang?


12 min EMOM:
3 Rounds
Min 1: 15 Reverse Burpees
Min 3: 200m Row
Min 4: 200m Run
Min 2: 10 Burpees

10 min to finish…
100 Wall Balls
*7/5 Push-ups EMOM, starting with push-ups

10 min to finish…
100 Russian Swings 70/53lb.
*7/5 Push-ups EMOM, starting with push-ups

*3 min rest between sections

ADVANCED is 10/7 or clapping push-ups!

Da Daily D:

10min. to get as far as possible…
DB Squat Clean thruster 35/20s
*30 Double Unders after each set

Rest 3min.

10min. to get as far as possible…
Devil Press 35/20s
*100m Run after each set

Keepin the DBs light today so you can move!

Full Body Aesthetics: Day 8 Cycle 4

1min. of DB Deadlifts
1min. of Rest
Repeat For 4 Total Sets

Chest + Back Superset:
2 Sets of:
15 Neutral Grip Floor Press
15 Strict Regular Grip Pull-Ups
immediately into;
2 Sets of:
10 Neutral Grip Floor Press
10 Strict Regular Grip Pull-Ups
immediately into;
2 Sets of:
5 Neutral Grip Floor Press
5 Strict Regular Grip Pull-Ups

1min. of Neutral Grip DB Shoulder Press (If you start to fail, go into a push press)
Rest 1min. After Each Set. Repeat for 3 Total Sets

Biceps + Triceps Superset:
4 Sets:
1min. of Max Reps Bicep Curls (Holding 1 DB sideways)
immediately into;
1min. of Max Reps Skull Crushers (Holding 1 DB sideways)
Rest 1min.
*Add bands for extra resistance if you only have limited sets of DBs available

2min. Running Clock…
1min. Plank on your hands
immediately into;
Max Sit-Ups in remaining time
Rest 15sec.
Repeat for 4 Total Rounds

Bicep Curls Held Sideways:

Skull Crushers Held Sideways:

Categories: WOD