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

Strength & Conditioning:

A.) “Pump Session “
As Many Rounds As Possible In 20min.
15/12 Cal Assault Bike or 12/9 Cal Row or Run to gas station driveway
10 Barbell or DB Bench Press (Barbell around 135/95 DBs 50/25s)
50 Double Unders
10 Pull-Ups
*Rest 90sec. After Each Round

*Do a round FAST, then rest 90sec. and repeat.

*A lot of you guys are very strong on bench so feel free to use 70s on DBs for ADV. You may also swap out the pull-ups for bent over rows if you like.
*Score is # of rounds completed

B.) Abs:
21 Landmine Sit-Ups
21 DB Russian Twists 45/30lb.
Rest 60sec. Between Sets. Repeat For 3 Total Sets.

Landmine sit-ups are 7 on the right arm, 7 left, then 7 with both hands.

DB Russian Twists are L+R= 1 rep


“Twisted Steel & Sex Appeal”

2 Rounds For Time and Quality:

50 Elevated Heel Air Squats
50 Table Pull-Ups
50 Seated Knee To Chest
50 Glute Bridges
50 Fly Push-Ups
50 Chair Dips

Today is a true full body workout that mimics a traditional physique style training regime. I want you to move through everything as quick as you can today, BUT with good controlled form. You will need to break from time to time and that’s fine, but keep the rest breaks short and get back on it!

Advanced athletes can do a 30X0 Tempo on everything. (Which means: 3sec. on the way down, 0sec. spent at the bottom, come up quick, and spend 0sec. at the top. Repeat. Essentially just the “lowering phase” is what matters most.

Another advanced option would be to do 3 rounds 🙂

Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)

Fly Push-Ups Demo:

Table Pull-Ups Demo:

Seated Knee To Chest Demo:

Chair Dips Demo:

Glute Bridge Demo:


Get as far as possible in 35min…

4 Rounds:
400m Run
20 Close Stance DB Front Squats 50/35lb.

immediately into;

4 Rounds:
400m Run
20 DB Deadlifts 50/35s

“Manion” Style! On the DB Front Squats, you’re holding the single DB vertical with your hands around the bell and not the handle. Feet are literally stuck together. There should be no space between them.

RX+ is doable for a lot of you! use a 70/50lb DB for the Squat and 70/50s for the Deadlifts

Da Daily D:

For Quality, but also moving quick!

DB Renegade Row R (50/35)
DB Renegade Row L
DB Push Press R
DB Push Press L
Toes to Bar

*You may use a 70/50 for the rows if you’re strong there and you have it available 🙂

Full Body Aesthetics: Day 31

Wide Stance Hack Squat using a wall
3 sets to failure. Rest 90sec. After Each Set

3 sets of 12-15 Flat DB bench Press with a 30X0 Tempo.
Rest 90sec. After Each Set

Shoulder Superset:
12-15 Regular Standing DB Shoulder Press (DBs facing east west the entire time)
Immediately into;
Max Unbroken Banded Face Pulls
Rest 90sec. After Each Set. Repeat for 3 Total Sets.

Band Facepulls:

10min. to complete 100 Strict Pull-Ups. You may switch grips at any time. At the 10min. Mark, wherever you are, you’re done. Something to work on if you can’t get it done in time. These come up a lot so you have plenty of time.

20-30 Banded Tricep Push Downs w/ pipe, broom,  or equivalent
Rest 60sec. Repeat for 4 Total Sets.

DB Hammer Curls to failure (curling both DBs at the same time)
Rest 60sec. Repeat for 4 Total Sets.

10-12 HEAVY DB Russian Twists with a full stop on each side (L+R=1 rep)
Rest 60sec. Repeat for 4 total sets.
Example with a full stop:

50 Standing Calf Raises Holding your heaviest set of DBs
Immediately into;
50 Bodyweight Calf Raises
Rest 60sec. Repeat for 3 Total Sets. (ONLY 2 sets if you never do calves)


Categories: WOD