Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Sep 29th 2020

Strength & Conditioning:

Every 7min. x 5 Rounds:
Row 500m

1 Round Of “DT” (climbing)

DT is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Your goal is start at 155/105 on the first round and then add something each round. Eventually building up to the heaviest complex to can complete in the given time. Top Score 225/185?


All you need today is a pair of socks and a floor surface that slides!

3 Rounds:
20 Lateral Lunge Slides (right leg)
20 Lateral Lunge Slides (left leg)
20 Regular Lunge Slide (right)
20 Regular Lunge Slide (left)
20 Glute Bridge + Hamstring Curl Slides
20 Pike Up Slides
20 Alternating Flutter Kicks with a leg grab (L+R=1)
20 Mountain Climber Slides (L+R=1)

Workout Demo:

LITERALLY about to knock your socks off today!! Go for 4 Rounds if you’re feeling extra motivated today! Or you can do a 20min. AMRAP and just keep going until the clock hits 20 🙂


5 Rounds
1 min. Cal Row (Goal: 15/12+)
1 min. DB Bench Press 50/25s
1 min. Double Unders
1 min. Pull-Ups
1 min. rest

Rest 3 min

10 min ABS…
1 min Right Side Plank
1 min Sit-ups
1 min Left Side Plank
1 min Reverse sit-ups
1 min Plank
Immediately into;
50 DB Russian Twists (35/25lb.)
50 Seated Knee Tucks (10/5lbs.)

*Left + Right = 1 rep on the russian twists  and here is the knee tuck demo:

Do strict pull-ups if you can! Or even underhand pull-ups would be a nice change up.

Da Daily D:

15min. to get as far as possible:
Double Unders

Immediately into;

Alt. DB Snatches 50/35lb.

The combo of TTB and Sit-Ups is going to make you VERY sore tomorrow. Just saying, so I wouldn’t worry too much about finishing it.

Full Body Aesthetics: Day 23 Cycle 3

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)
*Shoot for a weigh that you can finish this in about 6-7min.


Categories: WOD