Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Sep 24th 2020

Strength & Conditioning:

A.) Fight Gone Bad! (AMRAP – Reps)
3 Rounds
1 minute of Wall-balls  (20/14)
1 minute of SDHP (75/55)
1 minute of Box Jumps (20″)
1 minute of Push-press (75/55)
1 minute of Rowing (Calories)
–1 minute rest–

Alright guys/gals, I REALLY want to make today a test day that puts everyone at their absolute MAX effort. This has always been an amazing benchmark to retest every few months and I want to keep the tradition alive. GIVE IT EVERYTHING YOU HAVE TODAY.

The weights are suppose to be light, so do not change them. If for any reason it’s even a little heavy for you, I want you to scale the weight to something you can move for almost the entire time.

The clock does not stop between stations. Make the most out of your favorite movements. Transfer time will be a factor today on your score.

The highest scores in the world are 500+ reps.

B.) Accessory Work
Since part 1 was on the shorter end today, I wanted to add in a mandatory “cool down” section.
Pick 1:
1.) Spend 20 min working on a skill of your choice
2.) 20min. Assault Bike at 50-60%
2.) 5000m Row at 50-60%
3.) 2 Mile Jog
4.) A 20min. Mix of all of that stuff
5.) Today’s Bodywork WOD


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:


35 min Partner AMRAP:
50 Cal Bike
100 Pull-Ups
50 Burpees
100 Push-Ups
50 Cal Row
100 Air Squats

*Can any team can get through 2 full rounds? Whoooweeee let’s gooooo!

Teams of two. Only one person works at a time.

We did pull-ups 2 days ago, but I really like the flow of this as is because it’s kind of like a triathlon murph. If you would like to swap those out you totally can! Depending on what you’ve done this week, you may want to choose — KB Swings, TTB, Wall Balls, or DB Snatches. I’m choosing these because I really need you to keep moving constantly. I don’t want any movements that are so hard that you lose that pace.

Have a weighted vest? Bring it today for a little extra suck 🙂

Da Daily D:

For Time:

3 Rounds:
15 DB Bench Press 50/25s
15 Pull-Ups
immediately into;
100 Sit-Ups
immediately into;
3 Rounds:
15 DB Bench Press 50/25s
15 Pull-Ups
immediately into;
100 Sit-Ups

If you have access to heavier DBs, you can go up in weight on the 2nd round of bench press. YOu may also do an RX+ option of 5 Muscle Ups each round instead of pull-ups.

Full Body Aesthetics: Day 18 Cycle 2

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:

8-10 Barbell Hip Thrusts (Heavy as possible) Rest 90sec. Repeat For 4 Total Sets
*Pause at the top of each rep for 1 full second.

8-10 Flat DB Bench Press with a 21X21 Tempo (2 sec on the way down, 1 sec hold at the bottom, 2 sec. on the way up, 1 sec. pause at the top)

10-12 Barbell Bent Over Rows (Supinated Grip) Rest 90sec. Repeat For 4 Total Sets.

20-30 Standing Lateral DB Raises. Rest 60sec. Repeat For 4 Total Sets.
*Use something pretty light here and keep form. Try not to swing around at all. I usually use between 10-15lb.

3 Sets of Barbell 21’s. Rest 90sec. Between Sets.

3 Sets of Feet Elevated Weighted Dips to Failure. Rest 90sec. Repeat For 3 Total Sets. Do 1 warm up set to failure as well with just bodyweight and then add weight for each of the 3 working sets. Not the same weight the entire time.

150 Figure 8 Clapping Sit-Up Flutter Kicks. Each clap is 1 rep! You have 7min. to get this done! Wherever you are at in 7min. is it!

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