Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Sep 22nd 2020

Strength & Conditioning:

A.) 18min. Window….
5 Heavy Push Jerks
Superset with;
5 Weighted Chin-Ups
Rest 90sec. Repeat For 4 Total “Working” Sets
**If you can not do a weighted chin-up, complete 6-8 Barbell Rows with a SUPINATED grip.
B.) 3min. AMRAP x 1 min rest for 4 sets
300m Row or 300m Run or 0.5m Bike
Max American KB Swings in remaining time…
RX is 53/35
ADV 70/53

You NEED to row hard to make this one work today! Don’t go all out, but get pretty close. 85-90% effort on each row.
Accessory Work
Here’s a little extra credit if you feel like staying after for a little today..
75 Weighted Seated Knee Tucks
50 Landmine Sit-Ups


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:


15 Min EMOM:
Min 1: 16 Alt. DB Snatches 50/35lb.
Min 2: 16 Wall Balls (20/14lb)
Min 3: 15/12 Cal Assault Bike

Rest 5 min.

15 Min AMRAP:
10 DB Lunges 50/35
100m Single Arm DB Overhead Walk (switch arms after 50m) 50/35
10 Pull-ups
100m Run (try and sprint!)

If you want to hustle a little bit on the overhead walk you can, but make sure your shoulder is really locked out and keeping control. I don’t want you putting any jarring motion on that joint. You can also try a 70/53lb kettlebell for you more advanced peoples πŸ˜‰

Da Daily D:

10 Rounds:
200m Run
7 Pull-Ups
8 DB Deadlifts 50/35s
4 HSPU’s holding your DB’s

Give yourself a 20min. time cap to keep it in our usual time domain or just send it if you have time and finish it πŸ™‚

Full Body Aesthetics: Day 16 Cycle 3

6-8 Banded DB RDL’s (right)
6-8 Banded DB Step Ups (right)
6-8 Banded DB RDL’s (left)
6-8 Banded DB Step Ups (left)
Rest 90sec. Repeat For 4 Total Sets.

Chest/Back/Ab Superset:
4 Rounds:
1min. of Incline DB Bench
1min. of Strict Pull-Ups (every other round do chin-ups)
1min. of DB Russian Twists
1min. of Rest
*Notes: Use a weight on the twist that you can go nonstop for at-least the first 30sec. On the bench, use a 2-3 second tempo on the way down on each rep. Controlled reps! You may increase weight slightly each set or keep the same weight the whole time.

12-15 Banded Single DB Press.
Rest 90sec. Repeat For 4 Total Sets.

12-15 DB Tate Press. Rest 60sec. Repeat For 4 Total Sets.

10-12 Reverse Grip Barbell Curls
Rest 90sec. Between Sets. Repeat for 4 Total Sets. (try to add about 5% more than last week)

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