Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues July 7th 2020

We have a photographer coming to these classes this week so you can all get some rad photos.

Strength & Conditioning:

A.) Swole Superset
DB Bench Press (5 x 10)
10 Barbell Bent Over Rows (supinated grip)

– Rest 90sec.. Between Sets
– 18min. Window.
– Shoot for 4-5 Sets.
*starting at 60% effort and climbing in weight on both movements.

B.) Annie and friends (AMRAP – Reps)
15min. to get as far as possible…
Double Unders
immediately into;
American KB Swings 53/35

ADV 1-2-3-4-5 Muscle Ups instead of pull-ups

* I made this a LONG time ago and still think about each week when I program. Stoked to throw it in this week. Enjoy!


Part 1.) Mini Chipper Primer

For Quality NOT Time:
50 Chair Step-Ups
40 Incline Push-Ups (Arms on bench or equivalent, Feet on ground)
30 Lateral Lunges
20 Decline Push-Ups (Arms down, Feet on a bench or equivalent)
10 Reverse Burpees

Part 2.) Full Body Circuit

For As Long As Possible
From 0:00-3:00, 2 Rounds of:
10 Regular Push-Ups
10 Jumping Lunges
Then, from 3:00-6:00, 2 Rounds of:
12 Regular Push-Ups
12 Jumping Lunges
Then, from 6:00-9:00, 2 Rounds of:
14 Regular Push-Ups
14 Jumping Lunges

Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.

RX+ can start at 14.

Score is total reps!


3 Rounds:
1min. of Weighted Hanging Knee Raises (10/5lbs.)
1min. of American KB Swings 53/35
1min. of Box Jumps 24/20″
1min. of Assault Bike for Cals
1min. of Barbell Thrusters 45/35lb
1min. Rest

Rest 3min. (Including the 1min.)

3 Rounds:
1min. of Russian Twists w/ 5lb Plate
1min. of Rowing For Cals
1min. of Plank
1min. of Ball Slams 30/20lb
1min. Rest

Fight Gone Bad style today. That second section should be pretty ab intensive, so get ready for the ab pump 😉

Hanging Knee Raises:

Da Daily D:

5 Rounds:
40sec. of Bench Press 45/25s+
20sec. of Rest
40sec. of Pull-Ups
20sec. of Rest
40sec. of Double Unders
20sec. of Rest

Rest 2-3min.

Bent Over Row Ladder:
10 reps on the right arm
10 reps on the left arm
9 reps on the right arm
9 reps on the left arm
… All the way to 1 rep on each arm.

*On the bent over rows be sure to hold for 1sec. at the top of each rep and keep your reps slow and controlled. NO RUSHING this piece. Lay face forward on an incline bench if you want to switch the angle up a bit 🙂

Full Body Aesthetics:

Legs: 10 Lateral Lunge on each leg (20 total) *Add a tempo here if you only have light weights
immediately into;
1min. Burnout of Banded Good Mornings
Rest 1min. Repeat for 3 sets

Chest: Incline Banded Fly’s (Anchor the bands low versus at shoulder level)
3 Sets to Max Effort
immediately into;
Max set of unbroken Push-Ups
Rest 1min. Repeat for 3 sets

Back: Seal Rows 3 sets of 15-20 Reps
Rest 90sec. Repeat for 3 sets

Shoulders: DB Front Lateral Raise
immediately into;
Banded Upright Rows to Failure
Rest 1min. Repeat for 3 sets

Biceps: Banded 30’s w/ Reverse Grip (3×30) *10 from bottom to 90 degrees, 10 from top to 90 degrees, and 10 full reps. Increase time under tension if it’s too easy.
Rest 1min. Repeat for 3 sets

Triceps: Banded Overhead extension with pipe or broom
3 sets to failure
Rest 1min. After Each Set

Abs: Tabata DB Russian Twists
20sec. of work by 10sec. of rest x 8 Rounds Straight. (4min. Total)

Categories: WOD