Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues July 28th 2020

Mini Triathlon, Sat Aug 15th 9am Fiesta Island 400m Swim, 12 Mile bike, 4 mile run. Friends and family welcome!


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

Strength & Conditioning:

A.) Snatch 
Warm up with to about 65-70% of your max and then complete:
3 reps EMOM x 10min.
*Shouldn’t be super hard, but not easy either.
*All power reps with emphasis on form. Shoot for touch and go reps. Keep your hook grip. And FOCUS on your LATS sweeping that bar into your hips.
B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Toes-To-Bar or Single leg V-ups (each side)
10 Hang Power Cleans 115/75
10 Handstand Push-Ups

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

We’ve done this style a few times, but never this combo so I am anxious to see scores. If you think you may need 135/95lb then go for it!


Upper body BURNER!

Every 60sec. complete 1 Round of:
1 Wall Climb
5 Push-Ups
10 Mt. Climbers

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

1.) Females can scale the push-ups to 3.
2.) Advanced athletes can add a vertical shoulder tap on each side. (shown in our IG link below)

My recommendation is to pick something that takes between 25-30sec a round. You will need a little more rest on this circuit than our traditional EMOMs.

Workout Demo & Explanation:


5 Rounds:
10 Cal Assault Bike
10 Alt. DB Snatches 50/35
10 Cal Row
10 DB Power Cleans 50/35s

Rest 5min.

As many rounds as possible…
10 DB Push Press 50/35s+
50 Double unders
20 Russian Twists with 35/25lb DB
10 Pull-Ups

Can you finish that first section!? Ladies can do 7cals!

Whenever there is a (+) sign you can go as heavy as possible for yourself.

Russian twists are always left + right = 1 rep.

Da Daily D:

10 MIN AMRAP (70/50/35)
10 DB Deadlifts
30 Double Unders

Rest 5min.

10 MIN AMRAP (70/50/35)
10 Goblet Squat
30 Double Under
*Every other round, do 10 Lunges instead of squats

Full Body Aesthetics: Day 30

4 Sets:
1min. of Max DB Deadlifts with a 30X0 Tempo
Immediately into;
1min. of Max DB Hip Thrusts
Rest 90sec. After Each Set

Hip Thrust Demo:

4 Sets:
Max Unbroken Set of DB Incline Bench Press with a 30X0 Tempo
Immediately into;
1min. of Max Standing Banded Fly’s
Rest 90sec. After Each Set

Fly Demo:

4 Sets:
12-15 Seal Rows
*If you only have lighter weights than go to failure on each set.
Rest 90sec. After Each Set

Seal Row Demo: (AKA Gorilla pulls)

4 Sets:
12-15 DB Upright Rows
Rest 90sec. After Each Set

3 Sets of:
21’s Palm Up DB Bicep Curls
Rest 90sec. After Each Set

21’s Demo:

3 Sets of:
Max Unbroken Double DB Overhead Extensions
Rest 90sec. After Each Set

Double DB Overhead Extensions  Demo:

2min. Running Clock…
1min. Plank on your hands
immediately into;
Max Weighted DB Sit-Ups in remaining time
Rest 30sec.
Repeat for 4 Total Rounds

Categories: WOD