Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Sep 14th 2020

Strength & Conditioning:

A.) Giant Set (18 min)
Front Squat (Week 1 of 4)
8-10 Incline Seal Rows
10-12 Heavy Russian DB Twists
Complete a few Warm-Ups sets then the following %s;
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x Max Reps! (5+ goal)

Rest 60-90sec. Between Sets.

Incline Seal Row:

B.) 15min. to get as far as possible…
14 Cal Row or Bike or 14 30m Shuttle Sprints
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row Bike or 13 30m Shuttle Sprints
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12….11,11,11… All the way to 1.

*This is not finish-able, but push hard and add up all your reps at the end 🙂

*If you need to scale the Overhead Squats, try an overhead lunge instead or just use a bar.


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!


15 min to finish…
3 Rounds:
21 DB Deadlifts (50/35s)
15 DB Hang Power Cleans
9 DB Push Press
400m Run

Rest 3 min.

3 rounds:
1 min of Single Leg RDL’s with 1 DB (right)
1 min of Single Leg RDL’s with 1 DB (left)
1 min Lateral DB Raises
1 min Banded Pull-Aparts
1 min Rest

Rest 3 min.

5 min. AMRAP:

Part 1:
*You can make this an AMRAP if you finish super early. You shouldn’t need to if you choose the right weight. Make sure BOTH sides of the DB’s hit the ground every rep. NOT just 1 side.

Part 2:
RDL Demo:
*Shoot for the heaviest weight you can here. I recommend 70/45s

Part 3:
*Men’s life long goal here is 100 Legit push-ups
*Women’s life long goal here is 50 Legit push-ups
*When you’re done with this today, I want you to text 1 friend and challenge them to beat your score. Make sure they video it! I think you’ll be surprised at your new street cred 😉

Da Daily D:

12 Rounds For Time:
10 Dumbbell Hang Squat Cleans (45/30s)
6 Handstand Push-Ups on Dumbbells

Extra Credit:
For Time:
100 Russian Twists with 45/30lb. DB

Full Body Aesthetics: Day 8 Cycle 3

10-12 DB Hack Squats against a wall or with a foam roller
Rest 90sec. Between Sets. Repeat for 4 Total Sets. (Try to go heavy on these!)

Alternating DB Push-Ups
40sec. on weaker side
20sec. Rest
40sec. on strong side (try and match weaker side in reps)
20sec. Rest
**Repeat for 4 Total Sets (8min. Total)

3 Sets of Banded Straight Arm Lat Pull-Downs to failure. Rest 90sec. Between sets
**Video 1 and 3 in this link show great options for you.

10-12 Barbell Strict Press
Immediately into;
10-12 Barbell Upright Rows (you can hinge a little)
Rest 90sec. Repeat for 3 Total Sets.

15-20 Barbell Skull Crushers off an incline bench. Shoot for a lighter weight today and use a 30X0 tempo (3sec. decent. Zero time at the bottom or top)
Rest 90sec. Between Sets. Repeat for 4 Total Sets.

12-15 Reverse Grip Barbell Curls
Rest 90sec. Between Sets. Repeat for 4 Total Sets. (add weight to the bar but keep a good controlled movement like the trip piece today)

3-4 Sets of:
1min. Weighted Plank
1min. Rest
*Throw a 45lb. plate on your back or more if you can.

CYCLE 1 (5 Weeks) Starts on 4/20/2020 and only requires dumbbells, a pull-up bar, and a resistance band.

CYCLE 2 (5 Weeks) Starts on 5/25/2020 and will require dumbbells, a pull-up bar, a barbell (with plates), and resistance band.

**Suggested that all new members start on 4/20

Categories: WOD