Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Oct 26th 2020

Strength & Conditioning:

A.) Back Squat (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain  and get you primed for that 1 rep max. This helps some people a lot.
B.) For Time: Halloween! 
31 Thrusters (95/65 lbs)
31 Sumo Deadlift High-Pulls (95/65 lbs)
31 Overhead Squats (95/65 lbs)
31 Push Jerks (95/65 lbs)
31 Front Squats (95/65 lbs)

*3 Burpees at the top of each minute. Start with burpees also.

This is my own spin on the classic “Air Force” WOD.
Time CAP: 20min.


Part 1.) Cardio + Core
Needed: Socks and a slick foor

20sec. of Sliding mountain climbers
10sec. REST
20sec. of Sliding Pikes
10sec. Rest

Repeat for 4 total rounds. (4min.)

Part 2.) 2 Part Conditioning Circuit:

A.) For Time:
100 Burpees
*Every minute on the minute do 15 air squats

Time Cap: 10min. (Rest as needed between)

B.) For Time:
150 Air Squats
*Every minute on the minute do 5 Burpees


2 min EMOM:
:45 sec Side Plank Hold

5 min AMRAP:
18 Cal Row
18 Burpees
18 OHS 75/55

2 min EMOM:
:45 sec Plank Hold

5 min AMRAP:
15 Cal Row
15 Burpees
15 SDHP 75/55

2 min EMOM:
:45 sec Side Plank

5 min AMRAP:
12 Cal Row
12 Burpees
12 OHS 75/55

2 min EMOM:
:45 sec Plank Hold

5 min AMRAP:
9 Cal Row
9 Burpees
9 SDHP 75/55

2 min EMOM:
:45 sec Side Plank Hold

*1 min rest after each AMRAP ONLY.
Each workout starts with the plank EMOM and then goes right into the amrap. Then you rest 1min. and proceed down the workout.

100 Russian Twists with 5lb plate (L+R=1)

If you cannot overhead squat (due to lack of flexibility), you may do overhead lunges with a plate.

Da Daily D:

With a Running Clock in 24 minutes…

Tabata DB Push Press 45/30s
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

*1 minute Rest between each

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)

Each station is 4min.

Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps

Full Body Aesthetics: Day 15 Cycle 4

Big Superset Day 🙂

Legs/Chest/Bicep Superset:
10 DB RDL’s
10 Incline DB Bench Press
10-12 Crossbody DB or Band Curls
Rest 90sec. Repeat for 4 Total Sets

Back + Shoulder Superset:
8-10 DB Strict Shoulder Press (DBs facing east/west the entire time)
8-10 Single Arm DB Rows on each side
Rest 90sec. Repeat for 4 Total Sets

Triceps + Calves Superset:
15-20 Incline Single DB Skull Crusher
Immediately into;
Max Reps Of Standing DB Calf Raises (Heavy as possible, shooting for 20-30 rep range)
Rest 90sec. Repeat for 4 Total Sets

No rest between movements on any of the sections. Get all of the work done and then you get the 90sec. rest.

I am trying to make this as universal as possible so, if you do not have enough weights to make these numbers hard, then just create more time under tension. AKA, make a rep take 4 or 5 seconds versus 1 or 2. And use bands whenever possible to create those different types of resistance.


CrossBody Band or DB Curl:

Single DB Incline Skull Crushers:

Standard DB Shoulder Press:

Categories: WOD