Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs July 16th 2020

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

Strength & Conditioning:

A.) 17min. to work up to a heavy complex of:
2 Front Squats + 2 Push or Split Jerks (off the ground)
*The entire complex is 1 rep
*Do as many sets as time allows for
*Rest 90sec between sets
B.) 17min. to get as far as possible…
5 Rounds:
15 Snatches 75/55lb.
30 Double Unders

immediatley into;

AMRAP in remaining time…
15 American KB Swings 70/53
15 Sit-Ups (Anchored on KB)
30 Double Unders

PLEASE DO NOT DROP the bar until it hits your waist. #savethe10s #savethe15s
*Score is just rounds and reps completed on the second part. Gotta get there to put up a score 🙂


In Teams of 2!

Have a friend nearby or get them on FaceTime or Zoom! This is going to be a SUPER fun day!

50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups

You must compete the entire round before your partner can go! You will both be doing 25 rounds each!

Need to scale it? Or want to do it with a friend who doesn’t have much training experience? No problem! Just have them do 3/4/5 or even 2/3/4 on the reps! You keep yours as is 🙂

Have fun!


AMRAP 5min:
400m Run
50 Wall Balls 20/14
50 Double Unders
50 Push-Ups
50 Russian KB Swings 53/35
50 Sumo Deadlift High Pulls with KB
50 Pull-Ups

Rest 2min. then AMRAP 10min. in REVERSE.
Rest 3min. then AMRAP 15min. ORIGINAL format.

For the run you may switch it for a 400m Row or 400m Ski at anytime! No bike sub today though 🙂

*Elbows to ear on the SDHPs!

Da Daily D:

For Time:
200m Run
Devil Press 45/30s

Goes like this…
200m Run + 10 Devil Press
200m Run + 9 Devil Press
200m Run + 8 Devil Press
… All the way to 1 🙂

Full Body Aesthetics:

Day 17 is a rest day this is Friday (day 18) you can do it today or rest today and do it tomorrow. 

10-12 DB Hack Squat against a wall or with foam roller (linked below). Rest 90sec. Repeat for 4 Total Sets.

Chest + Back Superset:
1min. of Incline Single DB Cleavage Cutters
Immediately into;
1min. of Regular Pull-Ups (wide grip)
90sec. Rest. Repeat for 3 Total Sets

Bicep Tricep SuperSet:
2 Rounds with no rest between:
30sec. of Banded Tricep Pulldowns w/ Pipe or Broomstick
30sec. DB Bicep Isometric hold at 90 degrees (1 DB in each hand held in the hammer position)

*That’s 1 set. No rest 1min. and repeat for 3 total sets.

Max DB Front Raises
Immediately into;
Max Banded Pull Aparts (Palms Up versus down like we usually do)
Rest 90sec. Repeat for 3 Total Sets

100 Seated DB Calf Raises
*Go at a pace that keeps good form and go slower if you only have very light weights. If you never lift calves, then maybe only do 50 of these because you will get SUPER sore.

DB Hack Squat:

Seated DB Calf Raises

Single DB Cleavage Cutters: (Same, but with a 30 degree incline)

Categories: WOD