Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Oct 5th 2020

Strength & Conditioning:

A.) Every 3min. x 5 Rounds:
5 Front Squats (From The Floor)
10 Toes-To Bar
15/12 Cal Bike or 12/9 Cal Row or 200m Run
Round 1: 40% of 1RM
Round 2: 40% of 1RM
Round 3: 50% of 1RM
Round 4: 50% of 1RM
Round 5: 60% of 1RM

The percentages should be fairly easy for many of you to clean off the ground. If you absolutely need a rack, then it’s fine. Try and sprint the cardio at about 90% effort to give you a little extra time.

B.) 15min. AMRAP:
15 Wall Balls (20/14lb.)
15 American KB Swings 53/35
15 Push-Ups
At the 5min. mark do 12 reps of everything.
At the 10min. mark do 9 reps of everything.

Every 5min. you get a little break on reps, but your rounds should be staying about the same. Gunna be fun looking at these scores today 🙂
*Score is total reps


Just 1 modality today, BUT it is going to be a grinder!

For Time:
100 Burpee Broad Jumps (4 feet)
Reverse Bear Crawl Back to Start Point.

Repeat until finished! Make sure to measure out a 4 foot line and make sure you hit it on every jump!

Today is a great day to take it to the beach or park and just measure out/eyeball 400-500ft and do all the burpee broad jumps and then reverse bear crawl back.  Jumping in the water will feel so good after that!


Every 2 min x 10 Rounds
Round 1: 10 Cal Bike or 10 30ft Shuttle Sprints + 10 DB Box Step Overs (35/20lb)
Round 2: 10 Cal Row + 10 DB Lunges (35/20lb)
*alt each round

Rest 3 min

12 min to finish…
100 Wall Balls 20/14
*Every 2min. Complete a 200m Run
*Start with the 200m Run 🙂

Can you finish that 2nd part!?

Da Daily D:

3min. AMRAP:
200m Run
20 DB Push Press 50/35lb
Max Pull-Ups in remaining time

Rest 1min. Repeat x 5 Rounds

If you can do muscle ups and you have a bar to do them on, then go for it today!

Score is just the pull-ups or muscle ups

Full Body Aesthetics: Day 29 Cycle 3

New cycle starts next week! That means this week is a recovery week and there will only be 3 workouts posted MWF. Tues, Thurs, Saturday & Sunday are all rest days to give your body a little break and get you ready for next week to start fresh.  If you do not want to rest those days you can make up past workouts you missed or work on you weaknesses/imbalances. For example do some extra sets on your weaker side, and focus on exercises you know are difficult for you but do lighter weights. These weeks it’s also great to get outside with you fitness and do some running, stand up paddling, surfing, biking, hiking or whatever else you’re interested in. Have fun!

Legs: “Big Booty Superset”

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 Set. Repeat For 4 Total Sets.

1min. of Max Rep Decline Push-Ups
1min. of Rest
Repeat For 4 Total Sets (8min.) *Goal is 100-150 reps

15-20 Straight Arm Lat Pull-Downs. Rest 90sec. Repeat For 4 Total Sets.
**Videos 1 and 3 in this link show great options for you.

15-20 L-Sit DB Shoulder Press
Rest 90sec. Repeat For 4 Total Sets.

1min. of Max Rep “Pull” Downs
1min. of Rest
Repeat For 4 Total Sets (8min.)

15-20 Chest Supported Curls (incline) Rest 60sec. Repeat For 4 Total Sets

12-15 HEAVY DB Russian Twists with a full stop on each side. Left + Right = 1 rep. Rest 60sec. Repeat For 4 Total Sets.

Categories: WOD