Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues July 21st 2020

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

Strength & Conditioning:

A.) Boulder Shoulders Giant Set 4 Working Sets:
8-10 Barbell Push Press
immediately into;
12-15 DB or plate Lateral Raises
immediately into;
60 Double under’s
Rest 90sec.
*You can take bars from the rack or ground if you don’t want to share

DB Lateral Raises:

B.) 15min. AMRAP:
6 Toes-To-Bar or V-ups
6 Single Arm DB Hang Clean and Jerks 50/35lb.
6 Burpees
6 Box Jumps 24/20″
*3 Clean & Jerks on each side, then switch arms

ADV is 70/50. It is heavy, but if you get a good swing from the hip and a good knee drive on the push up, you should crush these.

Legs will be sore from yesterday so I made the box 24/20. I would also trade that box jump for, American KB swings or something if you want to give your legs a bit more of a break 😉


“Butts and Guts Marathon”

8 Rounds:
1min. Plank
Immediately into 50 reps of “X”
Rest 1min.

Round 1: Glute Bridges
Round 2: Bodyweight Russian Twists (L+R= 1 rep)
Round 3: Fire Hydrants (50 left + 50 right)
Round 4: Clapping Flutter Kicks (each clap is 1 rep)
Round 5: Glute Bridges
Round 6: Bodyweight Russian Twists (L+R= 1 rep)
Round 7: Fire Hydrants (50 left + 50 right)
Round 8: Clapping Flutter Kicks (each clap is 1 rep)

I would like to ask a few things of you:
1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)
2.) You can go faster on the fire hydrants, but still, don’t go crazy fast. And I know what you’re thinking… This movement looks “dumb.” I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants 🙂


10min. AMRAP:
8 DB Box Step Overs 20″ (35/25s)
8 Pull-Ups
8 DB Thrusters (35/25s)

10min. AMRAP:
10 Cal Row
8 Pull-Ups
8 DB Deadlifts (70/50s)

10min. to finish…
Lateral Lunges with a 45/35lb bar

*3min. Rest After Each Section
*Make sure the DB Deadlifts are somewhat challenging.
*For the thrusters, make sure it’s something you can do all 8 in row. I want you constantly moving, so if you have to lighter go for it.

Da Daily D:

5 DB Squat Cleans 45/30s
30 Double Unders
5 Burpees

Rest 30sec.

Repeat for as many rounds as possible in 20min.

The goal is to rip through it fast and then get that quick rest. Its inevitable that you will slow down, but try not to stop at any point! Your rest is coming and it’s a minimal amount of work.

Full Body Aesthetics: Day 23

10-12 Wide Stance Hack Squat using a wall
Immediately into;
10-12 Medial Quad Slides
Rest 90sec. Repeat for 3 Total Sets

3 Sets of Max Effort Banded Fly’s
Rest 60sec. Repeat for 4 Total Sets

15-20 Reps of Incline DB Rows
Rest 90sec. Repeat for 3 Total Sets.

For Time:
100 Banded Face Pulls (Try a slightly harder  grip than last time we did this. Or a stronger band)

Tricep + Bicep Superset:
3 Rounds:
1min. of Standing DB Hammer Curls (2 DBs at the same time)
1min. of Flat Bench DB Skull Crushers (2 DBs at the same time)
1min. Rest

100 DB Russian Twists (L+R=1)

Categories: WOD