Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Sep 15th 2020

Strength & Conditioning:

A.) Shoulder Burn! (Coaches start 1/2 the class on dubs/burpee combo and other 1/2 on Push/Pull combo to allow space for jump roping)

100 Double Unders
20 Burpees

5 Push Jerks 135/95
10 Pull-ups

100 Double Unders
20 Burpees

5 Push Jerks 155/105
8 CTB Pull-ups

100 Double Unders
20 Burpees

5 Push Jerks 185/115
3 Muscle UPs


Little advanced today, but we haven’t done anything like this in a while! Notice that the pulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.

You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.

If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.

Notice you get a 2min. REST after each jerk + pull section to change your weights etc..


“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 🙂

Fire Hydrant Demo:

Glute Bridge Demo:

Flutter Kicks Demo:


“Everyone LOVE’S a good chipper”

For Time:
Front Rack Lunges 95/65lb.
Bar Over Burpees
Front Squats
Box Jumps 24/20″
Russian KB Swings 70/53lb.

(Time CAP: 35min.)

Just to be clear… 18 of each movement,  then 16, then 14… All the way to 2.

Left+Right= 2 reps on the lunges

RX+ 115/75

Da Daily D:

AMRAP in 20 minutes:
5 Rounds:
5 Devil Press 45/30s
10 Toes-To-Bar
In remaining time, AMRAP of:
30 Double Unders
10 Air Squats
5 Toes-To-Bar

So after the 5 rounds of the first section, all of the reamining time goes to the 2nd AMRAP. I kept the numbers small, so you can consistently MOVE!

Full Body Aesthetics: Day 9 Cycle 3

10 Bulgarian Deadlifts on each leg
Immediately into;
15-20 Partial DB Cleavage Cutters
Rest 90sec. Repeat for 4 Total Sets

Bulgarian Deadlift Demo:

Partial Cleavage Cutters:

10-12 Single Arm Dumbbell Plank Row (incline position) on each arm. Rest 60sec. After the 2nd arm. Repeat for 4 Total Sets

3 Sets of Bent-Over Rear Delt Raises to failure. Rest 90sec. Between Sets.
*Use a weight that will get you in the 20-30 rep rang each set.

12-15 Zottman curls. Rest 60 sec. Between Sets. Repeat for 4 Total Sets.

12-15 Double DB Overhead Extensions. Rest 60sec. Between Sets. Repeat for 4 Total Sets.
*Try and keep the DBs together the whole time to achieve the best control during the reps.

3 Rounds:
1min. of Banded Wood Chops (left)
1min. of Banded Wood Chops (right)
1min. of Weighted Seated Knee Tucks
(No rest between stations or rounds)

WoodChop Demo:

Weighted Seated Knee Tucks:

Categories: WOD