Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Oct 1st 2020

Strength & Conditioning:

A.) Weightlifting EMOMs
EMOM x 4min.
3 Hang Power Snatch
EMOM x 4min.
3 Power Snatch From The Floor

Rest 90sec. (Get Ready For Cleans)

EMOM x 4min.
3 Hang Power Clean
EMOM x 4min.
3 Power Clean From The Floor

The idea here is to lock in the form from the hang sections and keep that going into the full movement. Most people do very well from the hang and lose it when they go to the floor. The reason is because it’s a longer range of motion and you must be in the right spot throughout the lift. Keep your shoulders over the bar and focus sweeping that bar into your hips on the way up! If you hit your thighs, it’s because you are pulling TOO EARLY. Be patient and get that hip crease.
B.) Get as far as possible in 15min….

10 Burpees

20 Wall Balls (20/14lb.)
10 Burpees

30 Alt. DB Snatches (45/30lb.)
20 Wall Balls
10 Burpees

40 Push-Ups
30 Alt. DB Snatches
20 Wall Balls
10 Burpees

50 Double Unders
40 Push-Ups
30 Alt. DB Snatches
20 Wall Balls
10 Burpees

Score is just reps, BUT… Can you finish!? I think it’s possible for someone out there!


For Time:

“Buy in”
50 Bodyweight Reverse lunges
30 Hollow Rocks


– Accumulate a 10min. Plank Hold AND a 10min. Wall Sit. (You have to do both and whichever one you start with, you must finish before going to the other. NO back and forth. That’s too easy.)

BUT…EVERY TIME You Have To Rest, YOU MUST Complete the following;

20 Skater Lunge with floor tap (L+R=2)
20 Alternating Chair Step-Ups (L+R=2)
5 Burpees

To clarify….

Do the buy in… Then immediately go into the plank or the wall sit. If you break, you owe a penalty round of the Lunges, Step-ups, and burpees. As soon as your done, keep chipping away at the plank or wall sit. Once you finish either one you can go to the other. The penalty remains the same for both.

This may take around 40+min. to finish. However, the format is different and just a down right fun challenge 🙂

Chair Step Up Demo:

Skater Lunge Demo:

Hollow Rock Demo:

KEEP your wall sits at 90 degrees! NO cheating!


35min. to get as far as possible…

1 Devil Press 45/24s
200m Run
3 Burpees
4 DB Lunges (2 ea. leg) 45/25s
5 Push-Ups
6 Pull-Ups
7 DB Power Cleans 45/25s
8 DB Snatch 45/25
10 Wall Balls 30/20
11 Cal Assault Bike
12 Air Squats

Goes like this…
1..2,1…3,2,1…4,3,2,1… and so on… Just like the 12 Days of Christmas song. The last round is 12 Air Squats, all the way back to the 1 Devil Press.

Can you finish!? I think a few of you can!

Da Daily D:

“Macho Man… Daily D Style”

EMOM for as long as possible…
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless

RX+ options:
1.) 5/5/5 rep scheme
2.) 50/35lbs DBs
3.) both

One of my all time favorite Daily D workouts!

Full Body: Day 24 Cycle 3

Thursdays and Sundays are always rest days on this program but if you prefer to workout today you can do Friday’s workout today which is as follows:

12-15 Barbell Hip Thrusts (Heavy as possible. 5-10% more than last week) Rest 90sec. Repeat For 4 Total Sets
*Pause at the top of each rep for 1 full second.

3 Sets of Banded Chest Fly’s To Failure. (lookin for a tension that gets you around 15-20 reps). Rest 90sec. Between Sets.

12-15 Barbell Bent Over Rows (regular grip). Rest 90sec. Repeat For 4 Total Sets

25 Banded Single DB Press
25 Banded Face-Pulls
Rest 90sec. Repeat For 3 Total Sets

Biceps/Triceps Superset:
40 DB Hammer Curls
40 Double DB Flat Skull Crushers
Rest 90sec.
30 DB Hammer Curls
30 Double DB Flat Skull Crushers
Rest 60sec.
20 DB Hammer Curls
20 Double DB Flat Skull Crushers
Rest 30sec.
10 DB Hammer Curls
10 Double DB Flat Skull Crushers

“28” Set Weighted Hanging Knee Raises. 3 Sets. Rest 60sec. Between Sets.




Categories: WOD