Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Aug 26th 2020

Strength & Conditioning:

EMOM x 16min.
Odd: 5 Hang Power Snatch  (Climbing)
Even: 15/12 Cal Row or 18/15 Cal Bike or 200m Run (Every other round do 12 Pull-Ups)

Rest 3min.

EMOM x 16min.
Odd: 5 Hang Power Cleans (Climbing)
Even: 15/12 Cal Row 18/15 Cal Bike or 200m Run (Every other round do 12 Pull-Ups)

*So round 1 is 5 Hang Snatch + Cardio. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + Cardio. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.

15 Pull-Ups or 3-5 Muscle Ups

This is meant to be kind of a longer conditioning workout so don’t kill yourself on the weights. Climb a LITTLE, but preferrably you pick something that’s 70% effor and stick to it the whole time. Try to not sub out the row for anything else today. If there’s a lot of people, just stagger the pull-ups with the rowers.


Part 1) Fun Conditioning Piece:

Play the song “Roxanne” by “The Police.” Every time he says the word “Roxanne” in the song — do 1 burpee! Be careful though, he doesn’t always say the full word and sometimes there’s a few back to back. Will bring some serious smiles out today 🙂

Part 2)  Full Body Circuit:

2 Rounds For Time:
50 Shoot Through Complex’s
100 Chair Step-Up’s (L+R= 1)

*You need 2 chairs or 2 benches

Here is a YouTube link to the Roxanne song:

Shoot Through Complex:
(So you’re doing a push-up, shoot in, dip, shoot out. That’s 1 rep)


In Teams of 2:
“SERIOUS Cardio and Abs day!”

35min. running clock…
2 Rounds:
50 Cal Assault Bike
50 Toes-To-Bar
immediately into:
2 Rounds:
50 Cal Row
50 Plate Sit-Ups (35/25lb.)
immediately into:
2 Rounds:
800m Run (200m intervals)
50 Russian Twists with 35/25lb DB
immediately into:
Max American KB Swings until the 35min. mark (53/35lb.) Advanced: 70/53lb.

Only 1 Person works at a time. Can you finish and make it to the swings?

Left + Right = 1 rep on the russian twists on the last section.

Da Daily D:

2 Rounds:
1min. of Burpees
1min. of DB Front Squats
1min. of Pull-Ups
1min. of Alt. DB Lunges
1min. of Burpees
1min. of DB Deadlifts
1min. of Pull-Ups
2min. of REST

Part 2.) Optional
Tabata Hip Thrust with 50/35lb. DB on your lap. That’s 20sec. of work by 10sec. of rest for 4min. Doesn’t sound that bad, but it is going to light your booty up!

You’re going to have 2 DBs for all of the movements except Hip Thrust. ON the front squat, try and hold them vertically on your shoulders.

On the Hip Thrust you just need 1 DB on your lap and your shoulders on a bench, box, or ledge. You can still pull it off on the ground though.

Full Body Aesthetics: Day 22 Cycle 2

Legs Superset:
8 Banded DB RDL’s
8 Banded DB Long Lunges (step as far back as you can
Rest 90sec. Repeat for 4 Total Sets

Chest + Back Superset:
15 Incline Banded Fly’s
10 Barbell Rows (regular grip)
10 Barbell Rows (supinated grip)
Rest 90sec. Repeat for 4 Total Sets

Fly Demo:

Barbell Row Regular Grip:

Barbell Row Regular Supinated:

20 Single DB Upright Rows on each arm. Rest 60sec. After the 2nd arm. Repeat for 4 Total Sets.

Bicep + Tricep Superset:
15 Tate Presses (flat bench)
15 Supinated DB Curls

Tate Press Demo:

Supinated Curls:

Calves + Abs:
3 Sets:
Max Effort Standing Calf Raises
Immediately into;
Max Effort DB Russian Twists
Rest 90sec. Between Sets.

*On the calf raises, you may use a barbell with some weight on it or use a set of DBs and hold at you side. Looking 20-30 rep range in terms of weight. On the twists, you should be looking to get 25-35 reps (Left + Right = 1 rep).

Categories: WOD