Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Aug 5th 2020

Tailgating, drinks, line dancing ya know a good ole time!

Strength & Conditioning:

You’re gonna have to work with a partner or group and start on different sections 😉

2 Rounds:
Run 400m
Row 400m

9min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53

2 Rounds:
Run 400m
Row 400m

9min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53

We did something like this a few weeks ago, but with less cardio and less rest. This time you have more cardio, longer AMRAPs, and more rest. Looks SUPER fun though so I’m excited to see how everyone does!

ADV 135/95 on the SDHPs

*You can add a little more to the bench also if you have a partner who’s willing.


Bodyweight Chipper! I am going to give you 2 options on how to go about this:

100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Air Squats
70 Up Downs
60 Chair Dips
50 Push-Ups
40 Alternating Crab Kicks
30 Burpees
20 Straight Leg Sit-Ups
10 Wall Walks


2 Rounds of HALF the numbers. Same amount of work, but broken up a little. Advanced athletes should definitely complete as is. Intermediate or beginners should shoot for version (broken up) and put a 25min. Time Cap on it.

Crab Kick Demo:

Up Down Demo:

Wall Walk Demo:

Straight Leg Sit-Up Demo:


12min. EMOM
Odd: 12/9 Cal Row
Even: Max DB Bench Press 50/25s+

12min. EMOM
Odd: 12/9 Cal Assault Bike
Even: 10 DB Deadlifts 70/50s

12min. EMOM
Odd: 12/9 Cal Ski
Even: 15 Slam Balls 30/20lb

**Every other round is 12 pull-ups on the even #s. So you’re doing 3 rounds of pull-ups on each section. NO Rest between sections today. Gunna be a long grinder. Fancy yourself advanced on the cardio? Do 15/12 cals

Da Daily D:

For Time:
10 DB Hang Snatch (right arm) 45/30
10 DB Hang Snatch (left arm)
10 DB Thrusters with both arms
… Then 9 of all that… Then 8… All the way down to 1.

This is a spicy one! If you have 50/35s and you handle them, use that!

RX+ Version: Snatch from the ground each time

Full Body Aesthetics:

4 set of 20 Lateral Barbell Lunges on each leg. Rest 90sec. After Each Set.

4 Sets of 12-15 Incline DB Fly’s. Rest 60sec. Between Sets. (Make your first set a warm up set here)

3 Sets of Banded Straight Arm Lat Pull-Downs to failure. Rest 90sec. Between sets
**Video 1 and 3 in this link show great options for you.

3 Sets of 12-15 Regular Seated DB Press with a 30X0 Tempo. Rest 90sec. Between Sets

4 Sets of 15-20 DB Overhead Extensions. Rest 60sec. Between sets.

3 Sets of Reverse Grip Barbell Curls to failure. Rest 60sec.
Between sets.

100 Standing Deficit Calf Raises For time but with good quality. Use a barbell or set of DBs and simply stand on plate for a deficit. Something that lets you get just a little under a normal ground calf raise works fine. Doesn’t have to be a huge deficit. 3-4″ is all you need.

If you are a new athlete on this program, please start back on day 1 (cycle 1) on 4/20/2020.
Categories: WOD