Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Oct 22nd 2020

Strength & Conditioning:

A.) 2x Through

4 min EMOM:

200m Row

4 min EMOM:

50 Double Unders

4 min EMOM:

200m Run

4 min EMOM:

20 Burpees

2 MIN REST  before starting over

We haven’t done just a straight cardio day in forever, so I’m excited to throw this one in there. I tried to make the style a little more fun than just 1 super long distance of each. You may start in any order, each effort should be about :40 seconds.  No rest between EMOMs.


Part 1) Fun Conditioning Piece:

Like yesterday, but we have a new song and format!

Song: “Flower” by Moby

Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.

Part 2) Full Body Circuit

3min. AMRAP:
4 Up Downs w/ a double shot
8 Crossbody Toe Touches (L+R=2)
12 Lateral Lunges  (L+R=2)

Rest 1min. Repeat for 5 Total Rounds. (20min. Total)

Part 3) Core Burner

Accumulate 3min. of a “Hollow Hold

*Go as long you can on the first hold. Then keep chipping away at whatever is left with as little rest breaks as possible. Make it hurt! Have your phone stopwatch nearby so you can pause when/if you fail a set.


(0-5 min)
800m Run

(5-10 min)
5min. AMRAP:
10 Push Press(95/65lbs)
10 Pull-ups

(10-20 min)
2000m Row

(20-25 min)
5min. AMRAP:
10 Sumo Deadlift High Pull (95/65lbs)
10 Push-ups

(25-30 min)
800m Run

(30-35 min)
5min. AMRAP:
5 Push Press(95/65lbs)
5 Pull-ups
5 Sumo Deadlift High Pull (95/65lbs)
5 Push-ups

*35 min running clock…

*Throwing a barbell in the mix today 🙂

*the only rest you get is finishing the run and row before the next section starts!

Da Daily D:

“Fight Gone Bad with DBs”

3 Rounds, For Total Reps in 17 minute:

1 minute DB Goblet Squats
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute Double unders
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,

Few thing to know:
1.) DB Goblet Squats is 1 DB only

2.) DB Push Press is both DBs at the same time!

3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.

Should be a fun one! Put your score in! Weights are 45/30s

Full Body Aesthetics: Day 11 Cycle 4 Rest Day

Thursdays and Sundays are optional rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

Categories: WOD