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

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We are open! No changes until Thursday when we move everything outside, all schedule changes will show up on the Mindbody App.


Strength & Conditioning:

35min. to finish…

1 Mile Run

immediately into;
5 Rounds:
10 DB Bench Press 50/25s
10 Pull-Ups

immediately into;
2000m Row

immediately into;
5 Rounds:
10 Bench Press 50/25s
10 Pull-Ups

RX+ Options:
1.) Strict Pull-Ups
2.) 70/45s on bench
3.) Both
4.) 3 Muscle Ups each round instead of pull-ups

This is a great pull-up scale OR just a different option for some of you to try (You can make it hard if you’re advanced with heavier bands):


20min. Running Clock…

10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups

in remaining time complete as many Figure 8 Flutter Kicks with a clap as possible.

Goes like this:
10 Burpees, 20 Chair Dips, 30 Sit-Ups

9 Burpees, 18 Chair Dips, 27 Sit-Ups

… And so on..

You are essentially adding the first number to the next movement each time if that makes it easier to count. Once you finish, it’s max figure 8’s!

Should take about 15min. You can make it a little harder by putting some weight on your lap for the dips and adding some weight for the sit-ups.

Figure 8 Demo:


35min. to finish…
50 Calories
50 Push Press 75/55lbs.
50 SDHP’s 75/55lbs.
Rest 2min.

40 Calories
40 Push Press 75/55lbs.
40 SDHP’s 75/55lbs.
Rest 90sec.

30 Calories
30 Push Press 75/55lbs.
30 SDHP’s 75/55lbs.
Rest 60sec.

20 Calories
20 Push Press 75/55lbs.
20 SDHP’s 75/55lbs.
Rest 30sec.

10 Calories
10 Push Press 75/55lbs.
10 SDHP’s 75/55lbs.

*You may use ANY cardio piece in the gym for the cardio (Row, Ski, or Bike).

*The idea is to go HARD on each section and earn that rest break. But be careful near the end… The rest gets less and less, but so does the work volume… Can you finish the whole workout with rest in 35min. or less?!

*You can do 95/65lb also, if you wanna beef it up and just get as far as possible.

Da Daily D:

For Time:

7 Rounds:
10 Alt. DB Snatches 50/35lb.
30 Double Unders

immediately into;

5 Rounds:
10 Burpee Deadlifts 50/35lb.
15 Toes-To-Bar

Little nastier than it seems 😉

RX+ with 70/50s on the Deadlifts if you have them.

Full Body Aesthetics: Day 17

Leg Superset:
8-10 Band distracted DB Goblet Squats
immediately into;
15-20 Banded Abductions on each side
Rest 90sec. Repeat for 3 total sets

Chest + Back + Shoulder Superset:
15-20 Flat DB Bench Press
immediately into;
12-15 DB Pendlay Rows
immediately into;
Max DB Lateral Raises (15+ reps)
Rest 90sec. Repeat for 3 total sets

15-20 Overhead Dumbbell Extensions
Rest 60sec. Repeat for 4 Total Sets

10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets

30sec. of Hollow Body Hold
immediately into;
30sec. of Cannonball Crunches
1min. Rest. (Repeat for 4 total rounds)

Categories: WOD