Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs July 30th 2020

Strength & Conditioning:

A.) 15min. of Straight Booty Work:
5min. of:
30sec. of Front Squats (135/95)
30sec. of Rest
immediately into;
5min. of:
30sec. of Front Rack Lunges (115/75)
30sec. of Rest
immediately into;
5min. of:
30sec. of Hip Thrusts (185/125)
30sec. of Rest

*Work in a team of 3 all sharing barbells. It’s ok if you need different weights just plan it out before we start.
*Try to move the whole 30sec.
*Pause for 1sec at the top of each hip thrust.
B.) 15min. to get as far as possible…
Russian KB Swings 70/53
*After each set complete:
15 Wall Balls 20/14lb.
15/12 Cal Row or 20/16 Cal Bike 0r 200m Run

To be clear, the workout goes like this…

50 swings
15 Wall Balls
Cardio of choice

Immediately into;
40 swings
15 Wall Balls
Cardio of choice

and so on….


It’s up to YOU to make this one hard today!

Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges  (L+R=2)
12 Russian Twists (L+R=1)

Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges

If you want to add a warm up right into this thing, all you gotta do is start a little lower at say:

3 Burpees
6 Skater Lunges
9 Russian Twists (L+R=1)

and build as you go. That might also be a good scaled option for many of you.

Consider yourself a bodyweight ninja? You can try:

5 Burpees
10 Skater Lunges
15 Russian Twists (L+R=1)

But that is gunna get ROUGH real quick!

Skater Lunges:


Get as far as possible in 35min…
DB Bench Press 45/25s+
Cal Row
Russian KB Swings 70/53

It’s not meant to be finished, don’t worry 😉 Just get as far as you can!

Da Daily D:

AMRAP in 20 minutes:
6 DB Front Squats (50/35s)
7 Burpee Pull-Ups
10 Alt. Hang DB Snatch (50/35lb.)
200 meter Run

Structured to be like the Hero WOD – “Rankel”

Full Body Aesthetics: Day 32

Legs: DB Spilt Squats (3×10 on ea. leg)

Chest: High Band Single Arm Fly (3 x Max Effort on ea. side)

Back: Banded Pull-Downs (3 x Failure with a 30X0 Tempo)

Shoulders: DB Latereal Raises (3×15-20)

Biceps: Banded 30’s with palm up (3×30) *10 from bottom to 90 degrees, 10 from top to 90 degrees, and 10 full reps. Increase time under tension if it’s too easy.

Triceps: Banded Tricep Pull-Downs 3x Max (Make the tension so that you do not get more than 25-30 reps)

Abs: 100 Banded Ab Crunches (Keep a slower controlled motion and squeeze every rep. This may take upwards of 10min. to finish if you do it right. No rest until the 100 is done. You will break eventually, but try to get right back on it!

Stay on the same movement untill all sets are finished.

Rest 60-90sec. After Each Set.

Do not count light warm up sets. Once you feel as though you are at about 60% and above they count.

Categories: WOD